Explore the nutritional benefits of lentils with our comprehensive guide to these remarkable legumes.
Lentils are the dried seeds of legumes that have earned a reputation for their rich nutrient profile, including healthy plant-based protein, fiber, folate, iron, and potassium. With numerous varieties of lentils available, each boasts unique cooking qualities and uses. This guide will help you select nutritious lentils and provide essential cooking tips.
Types of Lentils
Brown Lentils (also known as Spanish Pardina lentils) are the most frequently found variety in supermarkets. They have a gentle flavor and serve well as a meat substitute in casseroles, stuffed vegetables, and veggie burgers. For added texture, mix cooked brown lentils into rice or bulgur pilaf, or stir them into a tomato-based pasta sauce.
Cooking time: 18-25 minutes, depending on whether you prefer them firm for salads or soft for soups.
Best for: Soups and stews.
French Green Lentils are celebrated for their firm yet tender texture and nutty flavor. The Le Puy variety, grown in its namesake region in France, is particularly esteemed and can be found in specialty shops and natural food markets.
Cooking time: 18-20 minutes.
Best for: Salads and side dishes.
Red Lentils, which are actually a salmon hue, are incredibly convenient due to their quick cooking time. They turn yellow and tend to break down while cooking. You can source them at natural food stores and ethnic markets.
Cooking time: 8-10 minutes.
Best for: Soups, dals (traditional Indian spiced lentil dishes typically served over rice), and purees.
Yellow Lentils are occasionally referred to as toor dal or moong dal in South Asian markets. They cook down to a soft texture.
Cooking time: 10-12 minutes.
Best for: Soups, dals, and purees.
Tiny Black Lentils, known as beluga lentils, have a striking appearance similar to caviar when cooked. Much like French green lentils, they maintain their shape well. Their deep color is attributed to anthocyanins, which provide antioxidant benefits. Pair black lentils with broiled salmon for an exquisite meal.
Cooking time: About 20 minutes.
Best for: Salads and side dishes.
Cooking Lentils
To ensure quality and safety, always inspect dried lentils for foreign debris; spread them on a baking sheet and check carefully. Rinse the lentils thoroughly, then place them in a large saucepan with enough water to cover them by an inch or two. Bring the mixture to a simmer, reduce heat to medium-low, and let it cook gently while partially covered until tender. Drain for salads, but retain the liquid for soups. Be aware that tomatoes can hinder the tenderizing process of lentils; if using them in a soup or stew with tomatoes, you may need to extend the cooking time by about half. Alternatively, add tomatoes once the lentils are three-quarters cooked. One cup of dried lentils typically yields 2 1/4-3 cups of cooked product.
Nutritional Benefits
One cup of cooked lentils provides 230 calories, less than 1 gram of fat, no cholesterol, 4 milligrams of sodium, 40 grams of carbohydrates (including 16 grams of dietary fiber and 4 grams of sugars), 18 grams of protein, and 37% of your daily iron requirement.
Where to Find Specialty Lentils
A wide array of lentil varieties is available in bulk bins at natural food stores, as well as in Middle Eastern and South Asian markets. For online purchases, consider sites like www.gourmetstore.com and www.kalustyans.com. When stored in a cool, dry place, dried lentils can last for up to a year when tightly wrapped.
–Patsy Jamieson
