Steam-Baked Lentils: A Tasty, Healthy Treat

Cooking lentils in a steam oven is a great way to prepare this nutritious, tasty, and inexpensive staple ingredient. Lentils are a small round legume, commonly used in South Asian, West Asian, and Mediterranean recipes. They are a fantastic source of plant-based protein and can be used in a variety of dishes, from salads to soups. When cooking lentils, it is important to first rinse them in a fine mesh sieve and pick them over to remove any debris or small stones. While some recipes recommend soaking lentils before cooking, this is not necessary as they are small and cook quickly. When cooking lentils in a steam oven, the process is similar to cooking them on a stovetop. The lentils are placed in a steamer basket with water and steamed for 12-60 minutes, depending on the type of lentil. It is important to avoid overcooking lentils as they can easily become mushy. Once cooked, lentils can be seasoned and served as a side dish or added to other recipes such as soups, salads, or vegetarian fillings.

Soaking lentils

To soak lentils, start by sorting through them to look for stones or other debris. Place the lentils in a large bowl and cover them with water (approximately 8 cups of water for every 1 cup of lentils). Let the lentils soak for anywhere from 4 to 24 hours. If you are short on time, a minimum of 30 minutes of soaking will still be beneficial. Drain the water, rinse the lentils, and then drain them again before cooking.

It is important to note that salt should not be added to lentils before or during the cooking process as it forms a barrier around the pulse and prevents it from cooking correctly.

Preparing the steam oven

Firstly, you will need to sort through the lentils and look for any small stones or debris. It is important to be thorough during this step to avoid biting into an unpleasant surprise later on! After sorting, place the lentils in a large bowl and cover them with water. The amount of water will depend on the quantity of lentils you are preparing, but as a guide, use eight cups of water for every cup of lentils.

Next, soak the lentils. The soaking time can vary from six to 24 hours. If you are preparing the lentils the next day, place the bowl of lentils in the fridge. Once the lentils have finished soaking, drain the water and give them a rinse.

Now it's time to prepare your steam oven. If you are using an electric steamer with a rice bowl, fill the water reservoir to the "max" or "full" line. Add the rinsed lentils to the rice bowl, along with two cups of water. Assemble the steamer according to the instructions provided for cooking rice.

If you are using a basic vegetable steaming basket, add water to a saucepan so that it just reaches the bottom of the steamer basket. Place the soaked and rinsed lentils in the basket, ensuring that they are covered with a tight-fitting lid.

Cooking time and temperature

The cooking time and temperature for lentils in a steam oven will vary depending on the type of lentil being cooked, the quantity of lentils, and the method of preparation. Here is a detailed guide:

When cooking lentils in a steam oven, it is important to first sort and rinse them. Place the desired amount of lentils in a bowl or colander and cover them with water. Sort through the lentils to remove any stones, debris, or shrivelled lentils. Then, rinse them thoroughly under running water. This process ensures that your lentils are clean and free from any unwanted particles.

For soaking lentils, there are different recommendations. Some sources suggest soaking them for 8-12 hours or even overnight, while others recommend a shorter soaking time of 4-6 hours. Soaking helps to reduce the cooking time and improve digestibility. After soaking, remember to drain and rinse the lentils again before steaming.

Now, let's discuss the steaming process. If you're using an electric steamer with a rice bowl, fill the water reservoir to the maximum or full line. Add the rinsed lentils to the rice bowl along with the specified amount of water, usually around 2 cups. Assemble the steamer according to the instructions for cooking rice. The steaming time will depend on the type of lentil. For example, green lentils may take 18 to 20 minutes, while brown lentils can take 20 to 25 minutes. In general, lentils should be steamed for about 60 minutes. However, it's important to keep an eye on them to avoid overcooking, as this can lead to mushy lentils.

When cooking lentils in a steam oven, the temperature setting should be around 80 degrees Celsius. Preheat your oven to this temperature before placing the lentils inside. The combination of the right temperature and steaming time will ensure that your lentils are cooked thoroughly without becoming mushy.

Once the steaming is complete, it's important to let the lentils rest for a few minutes before serving. This helps to ensure that they are cooked evenly and allows you to season them as desired. Remember, the cooking time may vary slightly depending on your oven and the amount of lentils you are preparing. Always refer to the specific recipe instructions and adjust the time and temperature accordingly.

Seasoning

When it comes to seasoning lentils, there are a few things to keep in mind. Firstly, it is important not to season lentils with salt before or during the cooking process. Salt can form a barrier around the lentils, preventing them from cooking through correctly. Instead, it is recommended to stir in salt after the lentils are cooked and still warm, allowing them to absorb just enough for full seasoning.

In addition to salt, there are several other seasoning options to enhance the flavour of lentils. For a simple yet tasty approach, season your cooked lentils with olive oil, lemon juice, vinegar, fresh herbs, or a combination of these ingredients. This will create a very flavourful addition to your dish. You can also try adding in spices like cumin, coriander, cayenne, black pepper, and red pepper flakes.

For a more complex flavour profile, consider sautéing cooked lentils with garlic, cumin, coriander, cayenne, salt, and black pepper. This combination works well as a filling for vegetarian tacos. You can even add some chopped walnuts for an extra crunch!

Another option is to make a lemon-herb dressing to toss with your cooked lentils. Combine lemon juice, olive oil, Dijon mustard, black pepper, and fresh herbs like parsley. This tangy marinade will elevate your lentils and make them a delicious addition to salads or bowls.

Lastly, remember that lentils are versatile and can be seasoned according to your taste preferences and the dish you are preparing. Whether you prefer a simple seasoning or a more complex blend of flavours, there are numerous ways to enhance the taste of your lentils.

Serving suggestions

Once you've cooked your lentils in a steam oven, you'll want to season them well with salt and pepper, and garnish with fresh herbs and olive oil. But what else can you do with them?

Lentils are a versatile ingredient that can be used in a variety of dishes. They are a staple in vegan and vegetarian recipes, as they are loaded with plant-based protein, fibre, and carbohydrates. They are also inexpensive and can be stored for up to a year, making them a great pantry staple.

• Salads: Lentils are a great addition to salads, especially if you use varieties that hold their shape, like black, brown, or green lentils. Try a lentil salad with pecans, spinach, and cheddar, or a warm lentil and root vegetable salad with parsnips and carrots. You can also make a Moroccan-spiced salad or a lentil Niçoise salad.
• Soups and stews: Lentils are commonly used in soups and stews, especially varieties that tend to become mushy when cooked, like red lentils. Try a curried lentil soup, a lentil and Swiss chard soup, or a lentil and chickpea soup.
• Grain bowls: Cooked lentils can be added to grain bowls, such as a quinoa bowl or a rice bowl.
• Veggie burgers: Lentils that hold their shape can be used as a base for veggie burgers.
• Curries: Red lentils are perfect for thick curries, as they create a creamy texture when cooked.
• Dips: Red lentils can be blended into a hummus-like dip.
• Pasta: Lentils can be added to pasta for extra protein or used in pasta sauce.
• Stuffed vegetables: Lentils can be stuffed into veggies like eggplant or sweet potatoes to make a protein-packed vegetarian main dish.
• Homemade falafel: Red lentil falafel is a delicious and healthy option.
• Tacos: Sauté cooked lentils with garlic, cumin, coriander, cayenne, salt, and black pepper to use as a filling for vegetarian tacos.
• Dal: Make an Indian dal with any variety of lentil; red lentils or split hulled pulses are particularly good for this.
• Mujadara: If you have lentils, spices, rice, and an onion, you can make mujadara, a delicious Middle Eastern dish.

Frequently asked questions