Love your Lentils
Lentils are an excellent source of folate, a B vitamin necessary for the production of new cells. One cup of cooked lentils provides 90% of the recommended daily value of folate! Lentils are also jam-packed with fiber and a great source of iron and protein. Christy Frese, your Edgewood Rd. Hy-Vee dietitian, will share how easy it is to add lentils to your shopping cart and create new meals the family will love.
Buying and Storing Lentils
Lentils are the quintessential inexpensive “health food.” You can find lentils with the bagged, dried beans or in the bulk bin section. Store dry lentils in an airtight container in a cool, dry, dark place and they will keep for up to 12 months. Cooked lentils will keep fresh in the refrigerator for about 3 days when place in a covered container.
How to Cook Lentils
Lentils are a snap to cook! Lentils do not need to soak; simply rinse and check for debris, then boil just until tender - 20 minutes for green and red lentils, and 30 minutes for brown. Drain and rinse under cold water.
5 Ways to Use your Lentils
1. Fix a simple salad by squeezing fresh lemon juice over cooked and chilled lentils and stirring in cut fresh veggies; garnish with feta cheese.
2. Use lentils in place of beef in your sloppy joes. See recipe below.
3. Mix cooked lentils with chicken stock, sautéed onions, celery, carrots, spinach, tomatoes and your choice of herbs and spices for a quick lentil vegetable soup.
4. Mash lentils into your beans and top with shredded cheese for bean burritos.
5. Add lentils to chili for a texture twist and added protein and fiber.
Sloppy Sams
All you need:
3 cups water
1 cup lentils, rinsed
salt to taste (optional)
1 cup chopped onion
3 tablespoons olive oil
2 cups chopped tomato or 1 - 14 oz. can fire roasted diced tomatoes
2 cloves garlic, minced
1/2 (6 ounce) can tomato paste
1/2 cup ketchup
1 teaspoon mustard powder
1 tablespoon chili powder
3 tablespoons molasses
1 dash Worcestershire sauce
salt and ground black pepper, to taste
4 hamburger buns, split

All you do:
1. Combine water and lentils in a saucepan; season to taste with salt if desired. Bring to a boil over high heat, then reduce heat to medium-low, cover and simmer until tender, about 30 minutes, stirring occasionally.
2. Meanwhile, cook onions with the olive oil in a large skillet over medium heat until the onions have softened and turned translucent, about 4 minutes. Add tomatoes and garlic, and cook for 5 minutes. Stir in tomato paste, ketchup, mustard powder, chili powder, molasses and Worcestershire sauce; simmer 5 to 10 minutes until thickened.
3. Drain lentils and reserve cooking liquid. Stir lentils into sauce mixture, adding cooking liquid or water as needed to obtain the desired "sloppy joe" consistency. Serve on whole wheat buns.

Serves 4. Recipe adapted from allrecipes.com.