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    Lentils You’ll Love



    • 1 lb. dry lentils (brown or green)
    • 5 c water or vegetable broth


    Rinse and drain lentils; remove any shriveled lentils, debris, or stones. Add lentils and water to a saucepan; bring to a boil. Reduce heat to low; simmer uncovered until lentils are tender, about 25-35 minutes. Pour lentils into colander to strain.

    Makes 7 cups to use in Cheesy Lentil Burritos and Easy Lentil Soup.


    Cheesy Lentil Burritos

    • 2 t vegetable or olive oil
    • 1 clove garlic, minced
    • 1/2 c red onion, chopped
    • 2 tomatoes, chopped
    • 4 c cooked brown or green lentils
    • 1 c reduced-fat cheddar cheese, shredded
    • 6 whole wheat tortillas


    In a large skillet, heat oil over medium-high heat. Add garlic and onion; sauté until tender. Add tomatoes and lentils; sauté until tomatoes are tender. Stir in cheese. Spoon about 2/3 c mixture into each tortilla; roll into a burrito.

    Enjoy with orange slices.

    Serves 6.



    A Planned-Over Meal


    Easy Lentil Soup

    • 1 T vegetable or olive oil
    • 1 small onion, chopped
    • 1 clove garlic, chopped
    • 3 carrots, chopped
    • 2 apples, peeled and chopped
    • 5 c vegetable broth
    • 3 c cooked brown or green lentils
    • 2 c spinach, washed
    • 2 t red wine vinegar
    • 1/2 t pepper


    In a medium saucepan, heat oil over medium heat. Add onion, garlic, apple, and carrot; sauté until tender. Add broth; bring to a boil. Reduce heat. Add lentils, tomato and spinach. Cook until spinach wills, about 1-2 minutes. Stir in vinegar and pepper.

    Serves 6.

    Variation: Replace 3 c cooked lentils with 1 c dried lentils and 2 c water. Allow to simmer for 30 minutes, or until lentils are tender, before adding tomato and spinach.


    Low-Fat Corn & Cheddar Muffins

    • 1 c flour
    • 1 c yellow cornmeal
    • 2 T sugar (optional)
    • 1 T baking powder
    • 1/2 t salt
    • 1/3 c frozen corn, thawed
    • 1 c reduced-fat cheddar cheese, shredded
    • 1 c low-fat milk
    • 1 egg
    • 1/4 c applesauce


    Preheat oven to 400°F. Spray muffin tins with nonstick spray or line with paper muffin liners. In a medium bowl, combine flour, cornmeal, sugar, baking powder and salt. Stir to combine. Add corn and cheese; stir until thoroughly mixed. In a separate bowl, whisk together milk, egg and applesauce. Add to dry ingredients; stir until just combined. Scoop batter into muffin tins. Bake until browned, about 25 minutes. Remove muffins to a rack to cool.

    Serves 12.


    Enjoy the soup and cornbread with a green salad.



    Dry lentils, garlic, red onion, tomato, reduced-fat cheddar cheese, whole wheat tortillas, onion, carrots, apple, spinach, frozen corn, low-fat milk, lettuce and egg are all WIC-approved foods.