Recipes from the Gorge Ranch

Warm Lentil Salad with Goat Cheese on Arugula 20- 30 minutes serves 4 (small plates) Lentils are simply remarkable. They entered our food chain in the Neolithic period, one of the first crops ever cultivated by humans. Lens culinaris is a legume that grows as a short (16”) annual bush. The lentils appear as seeds on small pods. DNA studies show that lentils were first domesticated for food as long as 13,000 years before present, first in the Near and Middle East. Hieroglyphs in the tombs of Ramses III and at Thebes show servants preparing lentils. The ancient Greeks and Romans wrote of lentils: Aristophanes said “who dare insult lentil soup, sweetest of delicacies!” and Pliny passed down details on how to grow lentils and make soup. Hippocrates prescribed lentils to cure liver ailments. Lentils are even mentioned in the Old Testament, where Esau, starving, offered to give up his birthright title to Jacob in exchange for a bowl of cooked lentils (Genesis 25:34). About 30% of the total calories in lentils comes from protein (one of the highest protein content of any bean or nut). In addition, lentils have a very low amount (5%) of “readily available starch” (RDS), with most of the carbohydrate in the bean being “slowly digested starch” (SDS) (up to 30%). In short, a very healthy food for those with diabetes, having little (and delayed) impact on carbohydrate sugar uptake. Lentils are also a great source of iron, fiber, folate and vitamin B. There are several different kinds of lentil on the market today. The most common is the brown lentil, but then there is the “French” or green lentil, and the wonderful “Black Beluga” lentil. The latter is very small and looks much like caviar. It cooks more quickly and has a more nutty flavor than red or green lentils. This recipe can be made with any type of lentil, but it is especially good with the black beluga. It is meant to be a small side salad or appetizer, served on individual plates (not a large bowl). Lots of room for creativity if you want to add other garnish to the salad. The result is an attractive, healthy salad, and goat cheese compliments lentils so very well. TIP: when cooking any lentils for presentation as a salad, use a 3:1 ratio of water/stock to beans (4:1 for soup base), and bring the liquid to boil before adding the beans. Return to a boil, then reduce heat, cover and simmer. About 30 minutes for the larger red lentils, and about 20 minutes for (French) green and a bit less (15-20 mins ) for (Beluga) black lentils. In all instances, lentils are best al dente, with a bit of crunch left (not moosh). _____________________________________________ Ingredients 3 C chicken stock or water 1 C lentils, rinsed and sorted (stones removed, if any) 1 medium shallot, diced 1-2 cloves garlic, minced 3 T good olive oil 1 T lemon juice 1 oz vinegar (white wine, rice, red wine) or cooking sherry 2 t brown (or cane) sugar 1 t coarse salt 1 bay leaf [optional] 2 T capers [optional] 1 small to medium tomato, seeded and small chop 2-4 oz goat cheese minced chives or flat leaf parsley (or both) for garnish Salt and pepper to taste ~2 C arugula Preparation 1. bring water (or chicken broth) to boil, and add lentils 2. return to boil then reduce heat to simmer for 5 minutes 3. add shallots and bay leaf, cover and continue simmer (25’ for red, 15’--20’ for green and ~10-15 minutes for black lentils…all until al dente) 4. while lentils are cooking, mix olive oil, lemon juice, vinegar, sugar, parsley, garlic and capers [if using], salt and pepper 5. strain lentils (use fine strainer for Black Beluga lentils); discard bay leaf 6. mix liquid with strained lentils 7. if using red or green lentils, you can add the goat cheese to the mix now, and return to heat briefly to melt and mix; if using black lentils, reserve goat cheese for use as central garnish 8. put arugula on plates or in bowls, and spoon lentil mix over 9. add goat cheese to top of lentils on each plate or bowl, then sprinkle with chives 10. add chopped tomato around plate/bowl if using; can also add a little grated romano or parmesan cheese to the top of each serving if desired -- enjoy 13,000 years of flavor and history --