Lentils, by Claire Criscuolo, RN

Lentils are little, flat, disc-shaped legumes with huge nutritional value. They have the second highest protein content of all vegetables, soybeans being number one, and they are an excellent source for fiber, folate, potassium, and phosphorus, making lentils a perfect replacement for anyone who wants to eat less meat. Lentils bring yet another bonus to the table, you can prepare them in far less time than other beans or legumes, an important plus in these time - challenged lives of ours.

There are several varieties of lentils, ranging in colors of yellow, pink, red, and brown, but my favorite lentils are the European lentil, brownish grey on the outside and creamy beige on the inside. These are the lentils that I grew up on, in my Mom's lentil soups, and salads, in her lentils with spaghetti, and in her lentils, Rice, and Spinach, traditional Italian Lenten dishes that we enjoyed year round, particularly on what I refer to as the "Italian Catholic Friday's" throughout my childhood. They remain a delicious connection to my past, in fact, I have a pot of Lentil Soup on my stove, cooking, as I write this column. I wish you could smell the delicious aromas that fill my house right now.

Lentils originated in the Near East. They are a main staple in the Middle East and in India, although they are popular in Europe, and the United States. I suspect that lentils, along with other beans and legumes, will continue to grow in popularity as we learn more about the correlation between diet and good health.

Today, I'm sharing with you my recipes for three ways to enjoy delicious and healthy lentils. The Lentil Salad would make a lovely luncheon dish, served over a bed of mixed baby greens, and it is light enough to make you feel like spring has arrived. The Lentil Vegetable Soup has an abundance of vegetables, deliciously sufficient for supper. Just add good wheat bread and a sweet Mineola orange for dessert. That's what I'm serving for supper tonight. Lentils, Spinach, and Brown Rice also makes a respectable supper dish. Sometimes I quickly fry onion rings in a little olive oil until they are crisp and golden brown for on top. Either way, it is a delicious dish.

Lentil Salad, by Claire Criscuolo, RN

Serves 6-8

1 Lb. Lentils, picked over for stones, rinsed and drained
1 Bay leaf
3 Medium cloves garlic, finely chopped, divided
salt and pepper to taste
1 Small red onion, coarsely chopped
2 Medium shallots, finely chopped
1 Pint sweet grape tomatoes, cut in half
½ Cup sliced green, Manzanilla olives, pimento stuffed or plain

Dressing:
2 Tablespoons extra virgin olive oil
3 Tablespoons Golden Balsamic Vinegar or Apple Cider Vinegar
3 Tablespoons chopped fresh oregano
salt and pepper to taste

Bring 4 quarts of water to a boil in a large, heavy covered pot over high heat. Add the lentils, the bay leaf, and 1/3 of the chopped garlic. Cook, uncovered, at a medium boil, stirring occasionally for about 20 minutes, or until just tender. Stir in salt and pepper to taste. Set a colander in the sink, and drain the lentils. Turn the lentils onto a cookie sheet to cool to room temperature. This process will cool the lentils down quickly. Turn the lentils into a large bowl. Add the remaining garlic, the red onion, shallots, grape tomatoes, and the olives. Toss gently using two wooden spoons. Prepare the dressing. Measure the olive oil, vinegar, oregano, salt and pepper to taste into a bowl. Whisk to combine. Taste for seasonings. Pour the dressing evenly over the lentil salad and gently but thoroughly toss, using two wooden spoons to combine. Taste for seasonings. Serve at room temperature. Refrigerate any leftovers for up to 3 days. Toss and bring to room temperature just before serving.

Lentil Vegetable Soup, by Claire Criscuolo, RN

Serves 8

4 Quarts water
6 Medium cloves garlic, finely chopped
1 Lb. Lentils, picked over for stones, rinsed and drained
½ Cup barley
1/4 Cup extra virgin olive oil
1 Bunch celery, leaves included, coarsely chopped
5 Medium carrots, coarsely chopped
1 Large yellow onion, coarsely chopped
1 Bunch Italian flat leaf parsley, coarsely chopped
1 Large parsnip, coarsely chopped
3 Large, ripe tomatoes, coarsely chopped, juices included
2 Bay leaves
1/4 Cup coarsely chopped fresh basil
salt and pepper to taste
2 Medium white potatoes, unpeeled, diced
1 10 ounce bag baby spinach, rinsed and drained

Bring the water to a boil in a large covered pot over high heat. Add the garlic, lentils, barley, olive oil, celery, carrots, onion, parsley, parsnip, tomatoes, bay leaves, basil, salt and pepper to taste. Bring to a boil, then lower the heat to medium and cook, covered, at a low-medium boil, stirring occasionally, for about 45 minutes until the lentils are tender and the soup begins to look creamy. Stir in the potatoes and spinach. Continue cooking, stirring occasionally for about 20 minutes, until the potatoes are soft-tender. Taste for seasonings.

Lentils, Spinach, and Brown Rice, by Claire Criscuolo, RN

Serves 6-8

3 Quarts water
1 Pound lentils, picked over
1 Cup brown rice, uncooked
2 Bay leaves
1 Bunch Italian flat leaf parsley
½ Cup coarsely chopped fresh basil
1/4 cup extra virgin olive oil
6 Medium cloves garlic, coarsely chopped
salt and pepper to taste
2 10 ounce bags baby spinach

Bring the water to a boil in a large covered pot over high heat. Add the lentils, brown rice, bay leaves, parsley, basil, olive oil, garlic, salt, and pepper. Bring to a boil, then reduce the heat to low-medium and cook, uncovered, at a low boil, stirring occasionally for about 45 minutes or until the lentils and rice are tender and stew-like in consistency. Stir in the spinach and continue cooking, stirring occasionally for about 10 minutes until the spinach is soft. Taste for seasonings.