Try this Lentil Mince recipe, or contribute your own.
- Carbohydrate 67.6496716546 g
- Cholesterol 0 mg
- Fat 2.48153860508 g
- Fiber 12.4154941960261 g
- Protein 28.8205240538 g
- Saturated Fat 0.435173770196 g
- Serving Size 1 1 Serving (118g)
- Sodium 259.527866468 mg
- Sugar 55.2341774585738 g
- Trans Fat 0.176593062296 g
- Calories 395 calories
Step-by-step
- Place chooped vegetables in a large pan with a lid season with salt and pepper.
- Cook until soft in about 1/4 pint of stock.
- Add all remaining ingredients cover and cook for about 20 mins until tender and at a consistency to your taste.
- Serve as a topping for a baked potato or with mashed potatoes and a green vegetable, with pasta and grated fat free cheese or layered in a lasagne.
- I served it over some steamed vegetables and it was delicious.
- Posted to fatfree digest by Maralyn <maralyn.olsen@virgin.net> on Aug 11, 1998,
Building Flavor Through Thermal Reduction
Operating under strict budget constraints often forces cooks to rely on dried legumes for bulk and nutrition. Red lentils break down rapidly during the boiling phase, releasing starches that naturally thicken the surrounding liquid without requiring added cornstarch or flour. Finely dicing the aromatics—specifically the onion, carrot, and celery in a traditional mirepoix ratio—ensures that the vegetables soften concurrently with the legumes rather than retaining a crunchy texture. Cooking the initial vegetable base in a shallow fraction of stock allows the water to evaporate quickly, concentrating the natural sugars before the bulk liquid is introduced. Maintaining a medium heat prevents the bottom from scorching while the cellular walls of the vegetables break down.
The Importance of Controlled Simmering
Success hinges entirely on managing the moisture level during the twenty-minute simmering stage. Covering the pan traps steam, which softens the lentils evenly throughout, but failing to monitor the pot can result in a scorched bottom if the stock absorbs too fast. Stir the mixture every five minutes to distribute the starches evenly. Introduce the soy sauce early in the process so the umami compounds penetrate the exterior of the lentils while they hydrate. Adjust the final consistency by removing the lid during the last five minutes of cooking if the mixture appears too watery, or splash in an extra tablespoon of stock if the lentils have absorbed all available moisture before turning tender.
