Lentils are a fabulous food that is low in calories, inexpensive and earth friendly. Lentils are a family of plants called Fabaceae closely related to beans, peanuts and soybeans. They produce a pod with an edible seeds inside. The lentil is the fruit of the pod. They vary in color, texture and appearance. They have been feeding families for thousands of years as they are an amazing source of protein, fiber, minerals and vitamins.
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What do lentils taste like?
Lentils can range in taste from mild enough to take on the flavor of the spices and herbs added to a recipe to rich and nutty with a delightful character of its own. Green and brown lentils fall under the mild category and French and black fall under rich and nutty.
Are lentils healthy?
Lentils are considered a plant-based superfood and the only legume that contains a complete protein. This means they contain all nine essential amino acids required by the human body. There are few food that can boost this much nutrition. In addition, they are super low in fat and calories, only 230 in a full cup and in addition each cup also contains a whooping 18 grams of protein. If that isn’t enough, they are rich in vitamins, and minerals. Research studies have further shown that lentils may protect against chronic diseases such as heart disease, type 2 diabetes, and some cancers.
What are some of the different types of lentils?
Lentils come in a wide variety of colors and textures. Each has its own distinct subtle flavor.
Brown or Green Lentils
Brown or green lentils are the everyday supermarket type lentils popular in soups and stews. They are flatter in shape than their fancy uptown cousins like black Beluga and French Puy and turn soft and mushy and split if overcooked. They are the perfect addition to soups and stews.
French Green Lentils
French Green lentils or Puy lentils were originally grown in the French region of Le Puy. They are characterized by a speckled gray green color and are smaller than the common brown and green variety. When cooked they have a firm poppy texture with an earthy and nutty flavor. They are a perfect choice for hearty salads, side dishes and pasta sauces.
Black Lentils
Black lentils often called Beluga because they resemble the prized black beluga caviar with their glistening bead-like appearance. Black lentils are also high in zinc and folate. They are similar in shape, size and texture as the French lentil. Their flavor profile is more mild however than the French with a rich deeply earthy nutty tone. When looking for a high flavor profile, you can’t go wrong with black Beluga lentils.
What type of lentil is healthier?
Black or beluga lentils are considered the healthiest. What makes them healthiest and gives them their deep color comes from the strong antioxidant called anthocyanin.
Do Lentils need to be soaked before cooking?
Although lentils do not require soaking, if you wish to reduce cooking to about half the time feel free to do so. I always feel the less cooking that is necessary is the best for retaining as much nutrients as possible. Lentils can be soaked for 2-6 hours or even overnight in cold water in a covered pot. Once finished, drain well and if you don’t intent to cook immediately you can store in an air-tight container in the frig for several days. When you decide to cook your soaked lentils reduce the cooking only about 10 minutes or to desired taste and texture.
How long do you cook lentils on the stove top?
If you don’t want to soak your lentils prior to cooking which is perfectly fine, rinse and remove any debris or small stones which you will occasionally find. Drain and prepare to cook. In a medium to large pot depending on how many lentils you intend to cook, bring water to boil. For every cup of lentils add at least 2-3 cups of water. Once water is boiling, add lentils, return to boil, reduce heat to a low gentle simmer uncovered and cook until tender, about 20-30 minutes. Drain.
Why Include Lentils in Your Everyday Diet?
One single cup serving a day can provide 63% of daily intake of fiber based on numbers suggested from the American Heart Association. Since they are so protein rich, they can supply 36% of the recommended daily requirement.16 grams of fiber, which is more than 50% of the daily-recommended amount. Another interesting health fact is that once for once, lentils contain as much protein as steak but with only 10% of the fat. Lastly, that single cup of lentils has only 230 calories and can help aid weight loss by keeping you feeling full, as they are hearty and satisfying. Armed with all these positive benefits what is stopping you from diving into the world of lentils?
How can I add lentils to my everyday diet?
Lentils only take about 20 minutes to cook. There are so many easy and delicious recipes ideas to please most anyone. For example, adding lentils to a salad will make you feel fuller for longer. They can also be added to wraps, sandwiches, and hummus. Lentils are a great way to add a hearty dimension to soups, curries, and stews creating a satisfying warm meal on a cold winter night. They are so versatile and delicious once you start adding them to your everyday diet you thank yourself for doing so.
Hungry for healthy and delicious lentil recipes
How to cook lentils
Equipment
- medium pot
Ingredients
- 1 cup dry lentils any lentil of choice
- 3 cups water
Instructions
- Rinse and remove any debris or small stones. Drain well.
- In a medium pot bring 3 cups of water to a boil.
- Once water is boiling add 1 cup lentils, return to boil, reduce heat to a low gentle simmer uncovered and cook until tender. Depending on the type of lentil cook for 20-30 minutes to desired taste and texture. Drain.
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