Slow Carb Lentils Spiked With Mustard

Slow Carb Diet Lentil Recipe

I’m going to start off by saying that these lentils aren’t for everyone, but if you need to change things up a bit with your menu – they certainly do that.  I’d been making my favorite Spiced Bacon Lentils for weeks, and my boyfriend finally flipped out and told me I had to try cooking something else.

I had some black mustard seeds I’d been wanting to try, so this was the result.  They have a bit of a bite to them – just like regular mustard.  I will definitely be making them again.

Slow Carb Diet Lentil Recipe
Slow Carb Mustard Spiked Lentils

Ingredients

  • 1 can lentils (drained)
  • 1 onion chopped
  • 2-3 cloves of garlic, thinly sliced
  • 2 tsp black mustard seeds
  • 1 tbsp oil or ghee
  • 1 tsp cumin seeds
  • 1 tsp chilli powder
  • 1/2 tsp turmeric (optional)
  • 1/2 cup of water or broth

Directions

1. Heat the oil in a saucepan.

2. Add the cumin seeds and, when they start to putter, add the sliced onions.  Be careful not to burn the mustard seeds.

3. Cook the onions until translucent, then add the garlic. Stir-fry for another minute.

4. Add the chilli powder and turmeric. Stir together for about a minute.

5. Add the lentils and stir in.

6. Add a bit of broth or water.   Salt to taste.  Bring the mixture to a boil, then lower the heat and simmer for a minimum of 5 minutes.  I will sometimes simmer up to 30 minutes add more water if needed to get creamier lentils.

A Handful of Slow Carb Lentil Recipe Variations

While Spiced Bacon Lentils are still my favorite Slow Carb legumes, I’m still experimenting with other ways of cooking lentils because, well, variety is spice of life, right?  Sorry – that was bad, I know.

Here’s the basic w way I go about preparing lentils.  The recipe is fairly lose because I usually cook using whatever I have on hand.

Basic Lentil Recipe (using canned lentils – follow directions here to cook dried lentils)

  • 1 Tbs ghee or macadamia nut oil
  • 1 medium- large onion, chopped
  • 4-6 cloves of garlic, minced
  • 3-4 cans of lentils, drained
  • 1 cup of water or stock

Directions

  1. Heat ghee or oil in a medium sized pan.  Add onions and sauté until translucent. 5-10 minutes.
  2. Reduce heat a bit.  Add garlic.  Sauté 1 more minute until fragrant.
  3. Add spices –  see below for ideas
  4. Add lentils
  5. Add water or stock.  Simmer for 15-20 minutes until the liquid has evaporated or thickened.

Spice Variations (make and blends you use are pure spices, no fillers!)

Southwestern Lentils – add 1 Tbs of Fajita or Taco seasoning + ½ can diced tomatoes.  Serve with avocado or guacamole.

Curry  Lentils –  add 1 Tbs of Curry Powder .  Optional add ins:  bay leaf, chickpeas.

Southeast Asian Lentils – add 1.5 teaspoons Garam Masala.

Middle Eastern Lentils – add 1 Tbs Penzey’s Turkish Seasoning. Optional add ins– diced tomatoes, finely diced sautéed zucchini or eggplant .

Incoming search terms:

  • slow carb lentils
  • variations on cooking lentils

Slow Carb Beef and Lentil Soup

Slow Carb Soup Recipe

Yesterday I found myself with a lot of beef that needed to be cooked ASAP and wanted to make some sort of “one pot” meal that works for the Slow Carb diet.  This recipe, from Giada De Laurentiis and the Food Network, covered all the bases.

I hesitated to post this recipe because it’s not my normal style of food, and I actually didn’t love it (despite hundreds of 5 Star reviews on the Food Network and a few friend telling me it was tasty), but I think it would appeal to a lot of people and so it’ll be included.  This is a heavy, hearty, stick to your ribs kind of stew, perfect for a cold winter night.

Below is the original recipe.  I’d recommend doubling the spices and adding a bay leaf and some extra garlic.  Because the veggies included aren’t very nutritionally dense, I would also advise adding spinach.

To save time you can use canned lentils or cook the lentils in a separate pot while you are cooking the meat.

Slow Carb Soup Recipe
Slow Carb Beef and Lentil Soup

Ingredients

  • 2 tablespoons olive oil
  • 1 1/2 pounds boneless beef chuck, cut into 1-inch cubes
  • Salt and freshly ground black pepper
  • 3 large celery stalks, chopped
  • 2 large carrots, peeled and chopped
  • 1 large onion, chopped
  • 6 garlic cloves, chopped
  • 1 1/2 teaspoons chopped fresh rosemary leaves
  • 1 1/2 teaspoons dried oregano
  • 6 (14-ounce) cans beef broth
  • 1 (28-ounce) can diced tomatoes in juice
  • 2 cups (about 11 ounces) lentils, rinsed
  • 1/3 cup chopped fresh Italian parsley leaves

Directions

1. Heat the oil in heavy large pot over medium-high heat. Sprinkle the beef with salt and pepper. Add half of the beef and cook until brown, about 8 minutes. Using a slotted spoon, transfer the beef to a bowl. Repeat with the remaining beef.

2. Add the celery, carrots, onion, garlic, rosemary, and oregano to the pot. Saute until the onions are translucent, about 8 minutes.

3. Return the beef and any accumulated juices from the bowl to the pot. Add the broth and tomatoes with their juice. Bring the soup to a boil. Reduce the heat to medium-low. Cover and simmer until the meat is just tender, stirring occasionally, about 1 hour.

4. Add the lentils. Cover and continue simmering until the lentils are tender, about 60 minutes. Stir in the parsley. Season the soup, to taste, with salt and pepper. Ladle the soup into bowls and serve.


Incoming search terms:

  • lentil soup
  • شوربة عدس
  • lentils soup

Homestyle Slow Carb Lentils

Slow Carb Lentil Recipe

This is a simple lentil recipe I came up with to utilize the leftover carrots, celery and onions I have from making veggie stock, chicken stock or roast chicken.  I call these “homestyle lentils” because they have a savory, wholesome roast chicken flavor.

Feel free to experiment with different quantities and seasonings.  I don’t normally measure, just throw in whatever leftovers I have laying around.  I’ve included approximations to get you started.

You can use canned or fresh dried prepared in this way.  If you use dried lentils, about 1 cup dried will do.  Just cook them before beginning the recipe as it assumes you are using cooked lentils.

Slow Carb Lentil Recipe
Slow Carb Homestyle Lentils

Ingredients

  • Lentils  4 cups cooked
  • Leftover roast veggies 1-2 cups
  • 2 cups broth or stock
  • 1-2 Cloves of garlic (if there’s none in your roast veggies)
  • 1 Tbs Macadamia nut oil
  • 1 Tbs dried Italian herbs (I prefer Penzey’s Tuscan Sunset)
  • 1 t sea salt or veggie salt

Directions

  1. Heat oil in a medium sized pot.  Add garlic if desired.  Once it becomes golden, add veggies and stir over medium heat until warm.
  2. Add spices.
  3. Add lentils.
  4. Add broth or stock and heat until pot reaches a slow boil.
  5. Reduce heat and simmer for about 20-30 minutes.
  6. Add salt and pepper to taste.

How to Cook Lentils for the Slow Carb Diet

In the Four Hour Body, Tim recommends buying canned beans and lentils because they’re quick and easy.  True, and if that’s the only way you’re going to incorporate them into your eating, plan, go for the cans.

The downside to can beans is that there can be a lot of sodium.  Yes, of course you can rinse, but according to Eating Well magazine’s nutritional analysis, rinsing canned beans thoroughly removes up to 35 percent of sodium.  If you’re watching your sodium intake, you may want to try cooking your own.

Canned beans are also considerably more expensive.  On average in Australia, a small bag of dried lentils will yield me 10-12 servings and is about $3.00.  A single can on lentils  range anywhere from .75 to $1.75 – not horrifically expensive by any means, but if your household is consuming lentils at the same rate as mine, this savings does add up.  Things are a bit more expensive in Australia as well, so I’d imagine you can get bulk lentils fairly cheap in the US at a local market or co-op, like Rainbow Grocers in San Francisco.

The basic preparation for lentils is the same, no matter what the end recipe.   I do a large batch and put the lentils into  containers to refrigerate and  then make smaller batches with different seasonings throughout the week.  My favorite recipe is still Spiced Bacon Lentils.   You can also also cook in a broth or stock and add spices in directly during the cooking process.

Here is the basic recipe:

  1. Rinse the lentils thoroughly in cold water, removing any leaves, twigs, or stones
  2. Cover the lentils with cold water, using 4 cups of water for each cup of lentils.
  3. Bring the water to a boil, cover, and reduce to a simmer.
  4. Cook the lentils for 35-45 minutes, or until tender.

Incoming search terms:

  • slow carb lentil recipes
  • low carb lentil recipes

Easy Veggie Stock – Give some extra flavor to your Slow Carb Lentils

The best way to add some variety to those lentils you’re likely or supposed to be consuming every day:  stock and spices.   With those two additions, they’re actually  quite addicting.

Now, two quick confessions.   1)  I normally prefer meat stock to veggie stock  2)  Until I started Slow Carb, I’d never made my own stock before.

Prior to Slow Carbing, I only really used stock for actual soups on the rare occasion I made a soup requiring it or to cook rice (much better than cooking in water if you’ve never tried it.)  With that said, I was pleasantly surprised with how good this veggie broth is.

After my accidental discovery that the stock I was using was full of all sorts of non-Slow-Carb-friendly nasties and I couldn’t find a better alternative, I decided I’d start making my own.  Since I don’t normally have 5lbs of chicken bones on hand in the kitchen, I decided to experiment with making a veggie stock.  I figured, at the very least, it’d be better than cooking or simmering lentils in water.

I reached out to a few friends for suggestions, and here are the results of my first attempt at veggie stock.

Ingredients

  • 1-2 onions, quartered
  • 5-6 garlic cloves, smashed or chopped coarsely
  • 2 stalks of celery, washed and chopped into a few large pieces so they fit in the pot
  • 3 or 4 carrots washed and chopped into a few large pieces (no need to peel, just wash first or throw in some baby carrots)
  • Any other veggies (or veggie scraps) you have on hand – turnips, cabbage, spinach, pumpkin, mushrooms, tomatoes, etc.
  • Sea Salt or Veggie Salt
  • Italian Seasonings
  • 12 cups water

Directions

  1. Put 3 cups of water into a stockpot or any large pot.  Turn heat to medium-high heat until boiling.
  2. Add onions and garlic and simmer over medium heat until liquid reduces to almost nothing.
  3. Add the rest of the water and other vegetables.
  4. Add 1-2 Tbs of Italian Style Seasonings.  I’m partial to Penzey’s Tuscan Sunset, but any sort of Italian herbs with no sugar or additives will do.  Some people put their herbs in cheesecloth, but I don’t bother.
  5. Simmer for about 90 minutes.  Taste the stock.  If it’s full-bodied, it’s done.  If not, keep simmering a bit longer.
  6. Add  salt and pepper to taste.   Approximately 1 Tbs of Sea Salt or Veggie Salt should do.
  7. Strain veggies and collect stock in a jar or another pot if you’re planning on cooking right away.  The stock should keep for 3-5 days in the fridge.

TIP #1 – Keep a pyrex container in the fridge to save  your veggie scraps throughout the week to make a stock.

TIP #2 – Depending on what veggies you used for your stock, you can use the leftover, strained veggies in a lentil dish.  They’ll be nice an softened already.

TIP # 3 – Freeze stock into ice cubes or quart-sized ziplock bags to use.

Legumes I Actually Want to Eat Everyday on the Slow Carb Diet – Spiced Bacon Lentils

Legumes I Actually Want to Eat Everyday on the Slow Carb Diet – Spiced Bacon Lentils

Legumes I Actually Want to Eat Everyday on the Slow Carb Diet – Spiced Bacon Lentils
Spiced Bacon Lentils for the Slow Carb Diet
Getting on board with eating legumes 2-3 times a day has been the hardest part of the Slow Carb Diet for me so far.  It’s not that I don’t like legumes, I actually love black beans.  I  just don’t have the time to cook them from scratch normally, and they aren’t available in the can in Australia so due to the inconvenience factor, I’ve been forced to branch out.

I created this recipe for lentils that is just so damn good, I make a huge batch and use it for a few days, just reheating in the microwave to go with my meals.  The lentils have a bit of an Indian twist on them because of the spices, but I find they go quite well with the bacon.  You can vary the spice and garlic levels to suit your own preferences.

Spiced Bacon Lentils

(Makes 4-8 servings depending on how much you like to eat with your meal.  This usually lasts me 2 days worth of lentils, even with my boyfriend stealing some.)

Ingredients

  • 2-3  cans lentils
  • 1 cup of bacon, diced (or organic bacon crumbles – I believe these are available at Costco)
  • 1 Tbs ghee or macadamia oil
  • 1 large onion, diced
  • 2-6 cloves of garlic, finely chopped
  • ¼ t ground turmeric
  • 1 t ground cumin
  • ½ t ground ginger (or use fresh ginger if you have it on hand)
  • ¼ t cayenne (This will give the dish some heat.  Add less if you’re a bit of a wuss when it comes to spicy foods.  1/8 t is good for a bit of spice.  If you hate things spicy, just add a bit of paprika instead.)
  • 1 bay leaf
  • 1 c water or chicken stock (make sure there is no sugar added if you’re using a store bought stock!) Note : I highly recommend using stock because it produces extra creamy and flavorful lentils.  If you use water, you’ll need to add salt to the dish.  I use a vegetable seasoning salt intended for stews to give the lentils some extra depth.

Directions

  1. Add ghee or macadamia nut oil to the pot.  About 1Tbs should be fine, but you can add more as needed at any point during the cooking process.  Add chopped onion to pot.  Cook on medium until onion is translucent.  About 6-10 minutes.
  2. Add garlic and reduce heat a bit so as to not burn the garlic.  Stir until garlic becomes fragrant.  About 1-2 minutes.  ** I use about 6 cloves because I love garlic, but that may be bit intense for some people.  If you aren’t so keen on the dragon breath, 2 or 3 cloves should do.
  3. Add chopped bacon or bacon crumbles.
  4. Once the bacon is cooked through, add all the spices and heat until they become fragrant.  About 1-2 minutes.
  5. Rinse the canned lentils and add to the pot.  Stir.
  6. Add 1 cup or chicken stock or water.
  7. Simmer over low-medium for about 15 minutes or until liquid reduces.
  8. If you used water instead of chicken stock or you didn’t include bacon, you’ll probably want to add salt.
  9. Once most of the liquid has reduced, remove the bay leaf and enjoy.

Tip-  I keep a big batch of these in the fridge to have with breakfast.  They mix quite well with frozen spinach thawed in the microwave.

Incoming search terms:

  • bacon on slow carb