The lentil is a legume grown in drier climates to be harvested for its high protein seeds. The lentil seeds are quite inexpensive and frequently added to soups and stews producing a unique earthy flavor. Though small, lentils offer great nutritional benefits like substantial fiber and important mineral content. Easy to cook and prepare, lentils are an essential part of a healthy diet.
Lentils are grown throughout the world, with Canada leading in lentil exportation. Because lentils prefer a cooler growing climate, they are planted in early spring and carefully harvested when the lower pods become yellow approximately 110 days after planting. Algeria is a large importer of lentils, followed by Colombia, Bangladesh, and Mexico. The most common lentils are green and brown, but they can also be yellow, red, orange and black. Lentils are classified by size and sold either whole or split into halves. They can be purchased in supermarkets either in bulk bins or cans, and the canned beans will actually retain the same nutrition content as fresh beans unlike various other canned vegetables. Lentil beans can be stored for up to twelve months when put in an airtight container and kept out of direct sunlight.
Lentils are available during any season, are very versatile to use while cooking as they readily absorb flavors from other foods, and offer great nutrition and low fat content. One cup of lentils offers over 60% daily recommended intake of fiber. Fiber not only helps lower cholesterol, but it also prevents blood sugar levels from rising after meals. Fiber also helps prevent digestive problems such as irritable bowel syndrome and diverticulitis. A study on heart disease in over 16,000 men throughout the world (US, Italy, Japan, The Netherlands) showed that populations consuming more legumes had an 82% reduction in risk for heart disease. Lentils, while offering a large portion of fiber, contain folate and magnesium as well. Lentils (1 cup) contain almost 90% daily recommended intake of folate which lowers homocysteine levels in the blood. Homocysteine damages the walls of the arteries and high levels are directly related to heart disease. Magnesium (1 cup of lentils contains 50% DRI) causes veins and arteries to relax, allowing better blood flow to organs.
For people with diabetes, hypoglycemia, or insulin resistance, lentils help to stabilize blood sugar levels by providing slow burning energy in the form of complex carbohydrates. One study of diabetics following a normal diabetic diet versus another group of diabetics following a high fiber diet showed that the high fiber group had lower levels of blood sugar and insulin, and had lower cholesterol levels as well. Particularly important for women, lentils also contain a large amount of iron. Iron binds oxygen, transporting it from the lungs to the rest of the body. Pregnant and lactating women, children, and adolescents have increased need for iron. While red meat is an abundant source of iron, red meat is also high in fat – lentils are not.
Lentils are often used in dishes because they are inexpensive, easy to cook, and come in many different varieties. The black lentil goes well in soups or salads, while the red lentil is best in purees. The brown lentil is the standard lentil found in many supermarkets, and is very versatile but can get mushy when overcooked. French green lentils stay firm even after cooking and retain a very rich flavor. Other varieties are the Laird class, Richlea class, and the Spanish Brown lentil.
To cook lentils at home, no presoaking is needed. First, spread the lentils out and remove debris or stones, then rinse them under cold water. Boil water, using three cups of water to one cup of lentils, and place the beans into the boiling water (lentils added to boiling water are easier to digest than beans added to cool water). Once the water returns to a boil after the beans have been added, lower heat to simmer, cover, and let cook from 20-30 minutes (time can be reduced if firmer beans are desired). Lentils are frequently served with rice or, in Indian cooking lentils are boiled and mixed with oil and spices to form a stew-like mixture called dal that is served on bread.
Other than the soybean, the lentil is the vegetable that offers the highest level of protein content to consumers. It is a very important part of many diets, especially for vegetarians who need the iron, fiber, and protein that this little seed offers. Though India is the largest producer of lentils, most of their crops are consumed domestically as the lentil is used in many Indian dishes. The numerous nutritional benefits that lentils offer make them a great addition to anyone’s diet; add them to your favorite soup or stew to get those good vitamins and minerals!