Tuesday, May 21, 2013

Lentils & Barley with salsa

Up until now, I only really used lentils here and there in soups/stews/chili.  But, a friend on facebook posted this recipe, and of course I had to make it. 



As I was eating my delicious meal, I thought to myself "this is my next recipe for the blog!"


Ingredients:
- small onion, chopped
- garlic, 3 cloves chopped
- 1 1/2 cups lentils (I used red lentils this time round)
- 1/2 cup barley
- 24 oz salsa
- 4 cups water
- 1 tablespoon chicken bouillon
- 3 tablespoons flax seed
- spice suggestions: cayenne pepper, cinnamon, black pepper, paprika...all to your taste

** feel free to top this dish with sunflower seeds...totally what I am going to do next time!

Directions:
1. sauté onion in olive oil

2. add garlic, and sauté that a bit too

3. add the rest of the ingredients into the onion/garlic, and give it a good stir

4. cook on medium heat until the lentil and barley is soft, which is about 45 minutes or so.

Make sure to stir often enough so the bottom does burn.  So, it takes 45 minutes to prepare...but, the prep time was so minimal that is why I consider this a minute meal.

Friends, making this nutrient packed dinner takes hardly any time so there is no excuse for not trying this.  And yes, both my kids ate it up! 

*****

Let's talk lentils.  Here is a link to the lentil write up on my favorite nutrition site, world's healthiest foods.  These little guys are quite powerful.  The do everything from lower cholesterol to fill you with tons of fiber (insoluble and soluble!) to making your heart healthy.  Not to mention, certain types of lentils have a good amount in iron in them. 

Don't be afraid of the lentil.  They are very easy to prepare, and they pick up the flavor of what you are cooking with.  They are as easy to prepare as rice, and are loaded with good-for-you stuff. 

As for the barley, that is good for you too!  Barley also has a ton of fiber.  Plus, it gives this dish a bit of a bounce with each chew, so that makes it a bit interesting. 


Smacznego!