Leapin' legumes. (Healthy Cook).

Fiber, phytochemicals, potassium, protein, iron. You want another reason to eat lentils? How about a quick-cooking palette on which to splash the most delectable flavors imaginable? These three recipes were created for Nutrition Action Healthletter by Larrisa Fain, who conducts customized cooking classes in the Washington, D.C., area.

Red Lentil Hash

1 1/2 cups dried red lentils
3 1/2 cups water
1     cup fresh cilantro, roughly
      chopped
1     leek (white part only), diced
1     tsp. grated fresh ginger
1     carrot, shredded
1     zucchini, shredded
1/2   red pepper, diced
1/2   cup raisins
1/2   tsp. ground cinnamon
1     tsp. ground cumin
Pinch of crushed red pepper flakes
1     Tbs. olive oil
1/4   cup balsamic vinegar
1     lemon (juice plus zest)
3/4   tsp. kosher salt

In a large heavy-bottomed saucepan,
bring the lentils and water to a boil.
Cover, reduce the heat to low, and
simmer for about 5 minutes. Add the
cilantro, leeks, and ginger. Cover and
continue cooking for 3 minutes. Stir
in the carrots, zucchini, red pepper,
raisins, spices, and oil. Cook for 3
minutes, covered. Add the vinegar,
lemon juice and zest, and salt. Stir
well. Remove from the heat and let
stand uncovered for 5 minutes before
serving. Serves 4.

PER SERVING (1 1/2 cups)

Calories: 360
Total Fat: 4 grams
Saturated Fat: 0 grams
Fiber: 14 grams
Sodium: 410 mg
Cholesterol: 0 mg
Carbohydrates: 67 grams
Protein: 19 grams

Lentils with Swiss Chard

1 1/2 cups dried lentils
5     cups water
1     yellow onion, sliced
1     Tbs. dried oregano or mint
2     lbs. Swiss chard, leaves cut into
      strips (use the stems and center
      ribs for stock)
1     Tbs. olive oil
1     Tbs. ground cumin
1     tsp. ground turmeric
Pinch of crushed red pepper flakes
1/3   cup white vinegar
1     lemon (juice plus zest)

In a large heavy-bottomed saucepan,
bring the lentils and water to a boil.
Reduce the heat to medium, cover,
and cook for 10 minutes. Add the
onion, oregano, and Swiss chard.
Cover and continue cooking (at a boil)
until the chard is soft, about 7 minutes.
Stir in the oil, cumin, turmeric,
and red pepper flakes. Cook for
another 5 to 8 minutes covered. Add
the vinegar and lemon juice and zest.
Stir well. Remove from the heat and
let stand uncovered for 5 minutes.
Serves 4.

PER SERVING (1 1/2 cups)

Calories: 340
Total Fat: 5 grams
Saturated Fat: 1 gram
Fiber: 27 grams
Sodium: 500 mg
Cholesterol: 0 mg
Carbohydrates: 55 grams
Protein: 25 grams

Greek-Style
Red Lentil Salad

1   cup dried red lentils
6   cups water
1   Tbs. dried oregano
1   lemon (juice plus zest)
1/4 cup red wine vinegar
1/2 cup chopped fresh cilantro
1/2 cup chopped fresh italian parsley
1/2 cup Roma tomatoes, seeded and
    chopped
1/4 cup red onion, finely diced
1/3 cup green bell pepper, finely
    diced
1/3 cup fennel bulb, finely diced
1   oz. feta cheese, crumbled
12  kalamata olives, pitted and
    chopped

Bring the lentils and water to a boil
and cook for 5 minutes (or until the
lentils are al dente). Drain and rinse
under cold water. In a bowl, toss the
lentils with the oregano, lemon juice
and zest, and vinegar. Allow the mix
to marinate for at least 2 hours. Add
the rest of the ingredients, stir, and
serve. Serves 6.

PER SERVING (1 1/3 cups)

Calories: 150
Total Fat: 3 grams
Saturated Fat: 1 gram
Fiber: 7 grams
Sodium: 200 mg
Cholesterol: 5 mg
Carbohydrates: 24 grams
Protein: 9 grams