Pantry staple you didn’t know you need

Lentils and rice are a cheap solution for a protein- packed comfort meal.

A bag of dried lentils is an inexpensive, indestructible pantry staple. It’s also a nutritional superhero, ready to transform into healthy, delicious meals at a moment’s notice.

But, if you grew up in a strictly meat- and- potatoes kitchen, you might not know how to prepare dried lentils. Friends, I promise you, it’ s easy. To help you get the hang of it , we’ll make mujadara, a lentil- and- rice dish that spins humble ingredients into a good — and good for you — meal.

How much time do you have? If it’ s a lazy Sunday afternoon, start your mujadara adventure by caramelizing onions. Cook them low and slow, until you have a pile of syrupy sweet flavor bombs. On the other hand, if it’s a frantic weeknight, and you’re already feeling hangry, give your onions a 5- minute saute and move on. Mujadara is very forgiving.

Add the caramelized ( or not) onions to your pot of lentils, rice and broth of choice, and let the whole shebang simmer until the lentils and rice are soft and infused with flavor. Just like t hat, you have a comfort meal, with 35 grams of protein and 16 grams of fiber, for less than the cost of a latte.

Lentils are the star of this vegetarian dish, but they also are happy to be the helpful, money- stretching sidekick in your family’s beloved ground beef recipes. Replace up to half of the red meat in chili, tacos or Bolognese sauce with your new favorite ingredient, and enjoy the benefits to your diet, and your wallet.