The lentil (Lens culinaris) is an edible legume. It is a bushy annual plant known for its lens-shaped seeds. As a food crop, the majority of the world production of lentils comes from Canada, India, the United States, and Turkey. Lentils are the oldest legume and among the earliest crops domesticated in the Old World. Carbonized remains of lentils have been found alongside human habitatikons dating back to 11,000BC in Greece. The lentil is indigenous to Western and Central Asia.
Lentils are cooked worldwide, most widespread throughout South Asia, the Mediterranean, and West Asia. In India lentils are part of the everyday diet with either rice, or roti (a flatbread). Lentils are used to prepare an inexpensive and nutricious soup all over Europe and North and South America.
There are several varieties of lentils. Here are the most common ones:
Brown - Most widely eaten type. Have an earthy flavor, hold their shape well during cooking, and are great in stews.
Puy - Come from the French region of Le Puy. Similar in color, but one third the size of green lentils.
They have a peppery taste
Green - Can vary in size. Usually a cheaper alternative to Puy.
Yellow and Red - Are split and cooked quickly. Have a somewhat sweet and nutty flavor.
Beluga - Tiny black lentils that look almost like caviar. Great base for a warm salad.
Lentils are rich in polyphenols, a category of health promoting phyto chemicals, such as procyanidine and flavonols, known to have strong antioxidant, anti-inflammatory, and neuroprotective effects. In the lab the polyphenols in lentils were able to stop cancer cell growth especially on the skin.
Lentils may protect the heart by supporting weight loss, preventing homo cysxteine accumulation and improving cholesterol and blood pressure levels.
Lentils contain certain antinutrients such as trypsin inhibitors and phytic acid which reduces the absorption of some nutrients. Prior soaking and cooking lentils will help minimize these, but regardless you will still absorb the majority of your nutrients. The low levels of readily digestable starch and high levels of slowly digested starch make lentils a good choice for people with diabetes.
Lentil Nutrition:
1 cup of cooked lentils (198 grams) provides:
Calories : 230
Carbs: 39.9 grams
Protein: 17.9 grams
Fat: 0.8 grams
Fiber: 15.6 grams
Thiamine: 22% RDI (Recommended Daily Intake)
Niacin: 15.6 grams
Vitamin B6: 18% RDI
Folate: 90% RDI
Pantotheric acid: 13% RDI
Iron: 37% RDI
Magnesium: 18% RDI
Phosphorus: 36% RDI
Potassium: 21% RDI
Zinc: 17% RDI
Copper: 25% RDI
Manganese: 49% RDI
Lentils are easy and quick to cook. While it is not necessary to soak overnight doing so will help reduce the levels of antinutrients. Lentils should be rinsed thoroughly to remove any dirt, foreign matter or small stones. Place the rinsed lentils in a pot and cover with water, add as pinch of salt. Bring to a boil and simmer uncovered for 15 to 20 minutes. They should be slightly crunchy or soft according to preference. Once boiled drain and rinse with cold water to stop cooking. Lentils will last up to 5 days in the refrigerator.
Plain cooked lentils as well as lentil soup can be found in cans.
I have loved lentils sinse I was a little kid. My grandmother, who lived downstairs from us in Brooklyn, New York used to make them. I called them "my favorite fruit".
