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maltatoday, SUNDAY, 31 JANUARY 2016 35 Fine food of the week GABY HOLLAND LENTILS are a healthy, comfort- ing and fulfilling food and winter is the perfect time to eat them. They have been part of our diet since prehistoric times. These pulses are the edible seeds of a bushy plant (Lens Culinaris) and thought to have originated in Asia and North Africa. The word lentil comes from the Latin lens, because it is shaped like the double convex optic lens. Lentils are also known as dalor dhal in India. Because lentils are inexpensive they were once considered as the poor man's food and were often used as a substitute for meat to cre- ate hearty meat-like dishes. This is why lentils are popular in vegetari- an diets and used to replace meat in stews, patties, pates and terrines. These tiny legumes are one of the best plant-based sources of protein and are highly nutritious and ver- satile. They are high in fibre, and complex carbohydrates, while low in fat and calories. Lentils are also a good source of calcium, phosphorus, iron and B vitamins. Their high protein con- tent makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen. Their excep- tionally low glycemic index (low GI) values and resistant starch content make them suitable for a diabetic diet. Unlike other beans or legumes, lentils do not need to be soaked before cooking. Some varieties, like the puy or green lentils hold their shape better when cooking and retain a bite whilst others, like the red and yellow varieties, turn mushy and are best used in soups and dhals or dal, (an Indian stew flavored with turmeric and ginger and served with fragrant basmati rice). Fun facts • Lentils were found in the tombs of the Ancient Egyptians in 2400BC. • In Italy and Hungary, eating lentils on New Year's Eve symbolises the hope of a prosperous new year. • One cup of cooked lentils contains only about 230 calories. • Canada is the world's leading exporter of lentils. • Lentils are used in India in the treatment of intestinal disorders, constipation, ulcers and slow-healing sores. • Lentils were an integral part of the diet in monasteries during the 6th century due to the widespread belief that lentils diminish sexual desire. Comforting lentils Food Recipe of the week Gaby Holland Ingredients • 100g red lentils (rinsed) • 1 large leek chopped • 3 medium carrots, peeled and chopped • 2 tomatoes, chopped • 3 garlic cloves, crushed • 1 chilli, finely chopped • 1½ tbsp ground turmeric • Sea salt Spice mix • 20g butter • 1½ tsp cumin seeds • 1 tsp black mustard seed • 1 tsp coriander seeds • ½ tsp fennel seeds • ½ tsp ground cinnamon • 1 inch fresh ginger, grated • 1 small brown onion, halved, thinly sliced • 2 cloves garlic, finely chopped • 2 tbsp fresh coriander, chopped • ½ orange, zest and juice • 4 tbsp plain yoghurt Method 1. Wash the lentils and combine in a saucepan with 4 cups wa- ter, turmeric and the chopped vegetables. 2. Bring to a boil and skim off any scum that rises to the sur- face. 3. Reduce heat and simmer for around 30 mins or until veg- etables are tender. Season and stir occasionally. 4. Add some hot water if soup is too thick. Season with sea salt. 5. Mash roughly with a masher or pulse with a blender leav- ing the soup mixture quite chunky. 6. Meanwhile temper the spice mix, by heating the oil and butter in a saucepan and when the fat is hot, add the seeds and spices and zest of orange. Do not add the co- riander leaves and yoghurt at this stage. 7. Cook until seeds pop or for about 3 mins, stirring occa- sionally. 8. Add the orange juice to the mixture and season to taste. 9. Ladle soup into individual bowls. 10. Garnish with a dollop of yo- ghurt, a spoonful of spice mixture and chopped corian- der leaves. Spicy carrot and lentil soup