Lentils and Rice with Caramelized Onions

By Hklbrries

Dee King of Spokane called the paper a few weeks back with a rather delicate question about lentils. She wanted to know if there was something you could do with them before cooking to help prevent gas.

We turned to our regional lentil experts with the National Lentil Festival (held each August in Pullman) for hellp.

Festival director Nicole Flansberg put our question to Carolyn Joswig-Jones, coordinator of the festival's cook-off.

First, a little food science. Lentils and beans cause gas in part because they contain big sugar molecules, called oligosaccharides, that the body cannot break down. Those big sugar molecules pass through our digestive systems to the large intestine. Once there, these large sugars are a delicacy for intestinal bacteria, who pig out on them, and, in Joswig-Jones' words, "create a lot of gas in the process."

Here's what Joswig-Jones suggested:

Long and slow is the way to go. Give lentils a long soak in water first, then change the water before cooking them slowly. This will help break down the complex sugars in the lentils. Savvyvegetarian.com suggests soaking red lentils for 1 to 2 hours and green and brown lentils for 2 to 4 hours.

Gradually change your diet to include more beans and lentils. This will "help to create a better bacterial environment in your body to take care of those foods, causing less gas," Joswig-Jones said.

Use red lentils instead of brown lentils, she said. They are easier to digest; however, they break down more easily during cooking.

Or, she suggested, you could try Beano.

Beano, from AkPharma Inc., is an enzyme that helps break down oligosaccharides before they get to the large intestine. Joswig-Jones said that placing a few drops of Beano on a prepared lentil dish will help alleviate any digestive problems. Beano is widely available at supermarkets, health food stores and pharmacies.

According to the company's website, Beano is recommended for people ages 12 and older. Pregnant or nursing women, diabetics or people who are galactosemic should consult their doctor before using the product.

(This recipe does not call for soaking lentils beforehand; be sure to do that ahead of time).

Mark Bittman "lauds Lentils with Rice and Caramelized Onions as an easy one-pot vegetarian lunch."

Ingredients

• 3 tbsp olive oil
• 1 medium onion, chopped, plus 1 large or 2 medium onions, halved and sliced
• 1 tsp minced garlic
• 1 tsp ground cumin
• Salt, to taste
• Freshly ground black pepper, to taste
• 2 cups lentils washed and picked over
• 6 About 6 cups chicken, beef, or vegetable stock, or water, warmed
• 1 cup long- or short-grain rice
• Minced fresh parsley leaves for garnish

Details

Servings 4

Preparation

Step 1

Place 1 tablespoon of the oil in a large, deep saucepan and turn the heat to medium. A minute later, add the chopped onion and cook until it begins to become tender, about 5 minutes. Add the garlic, cumin, salt, and pepper, and cook 3 minutes more. Add the lentils, stir, and add about 4 cups liquid.

Cook, stirring occasionally, until the lentils begin to soften, about 20 minutes. Add enough of the remaining stock or water so that the lentils are covered by about 1/2 inch of liquid. Stir in the rice. Cover and turn the heat to low.

Meanwhile, place the remaining oil in a medium skillet and turn the heat to medium-high. Cook the onion slices, stirring frequently, until they are dark brown but not burned, about 15 minutes. Scoop out the onions and let them drain on paper towels while you finish cooking the lentils and rice.

Check the rice and lentils after 20 minutes. When both are tender and the liquid is absorbed, the dish is ready. If the lentils and rice are not tender, add more liquid, cover, and cook for a few more minutes. If, however, the rice and lentils are soft and there is much liquid remaining, raise the heat a bit and cook, uncovered, stirring, until it evaporates.

Serve the rice and lentils, garnished with parsley and the caramelized onions.

Nutrition Information:
Per serving
300 calories
11 g fat (1.5 g saturated, 32 percent fat calories)
41 g carbohydrates
11 g fiber
0 g cholesterol
300 mg sodium