There are many healthy foods that can be added to our diets, and one of them is lentils. Lentils are a legume, nutritional powerhouse, and cater to a variety of diets including gluten-free, vegetarian, and allergen friendly.
Lentils are one of the oldest crops according to archeological finds. Their use has been confirmed as far back as 13,000 BC, and lentils were probably one of the earliest domesticated crops approximately 7000 years ago. They have been found in Egyptian tombs.
Lentils (lens culinaris which means curved lens) refers to the shape of the seeds found in the pods that grow on the lentil plant. They are rich in protein, folate, B vitamins, insoluble and soluble fiber, iron, potassium, manganese, and molybdenum.
Lentils contain a slow-digesting starch that delays the absorption of carbohydrates which produces a blood sugar-lowering effect. They are also a source of prebiotics that feed gut flora which helps to prevent digestive diseases.
Even though lentils have been considered “poor man’s meat”, they may be beneficial to improve many chronic diseases.
Benefits
- Weight loss – Lentils provide a good source of fiber and providing a feeling of fullness. This can be helpful to manage hunger pains.
- Digestive Health – Lentils are a great digestive regulator and can potentially prevent constipation, diverticulitis, and diarrhea. Lentils are an alkaline protein source which helps combat the acidic environment of the gut. They help promote healthy bacterial growth. This is important for nutrient absorption and naturally preventing IBS, indigestion, constipation, and many other digestive challenges.
- Heart Health – Studies have shown that diets high in lentils prevent hypertension and tend to produce more favorable cholesterol health.
- Immunity and Gut Health – Diets high in fiber are linked to improved immunity and digestive health. The fiber in lentils acts as a prebiotic that improves gut health and maintains a healthy microflora.
- Other conditions that lentils may be beneficial to improve are type two diabetes, cancer, and aging.
Types of Lentils
There are different types of lentils, each offering different flavors and consistencies. The most popular lentils in the United States are brown, green, and red.
Brown is the most common with a hearty, dense, mild earthy taste. The color can range from khaki brown to dark black. They keep their shape after cooking and work well in hot dishes, salads, and side dishes.
Green have a robust, peppery flavor; their color can be pale green to mottled green-brown shade. These will take the longest to cook but maintain their shape the best.
Red or split lentils can range from gold to orange to red. These are the sweetest and nuttiest flavored lentils. These cook rather quickly compared to brown and green and tend to get mushy when cooked. They are great for dals or curries and can be used as a thickener in soups, stews, and casseroles. It is a great way to add additional plant protein to your dishes.
How to Prepare Lentils
The first step is to inspect the dried lentils to remove debris, dirt, or damaged lentils. The lentils should be rinsed well before cooking.
The next step, soaking, is a bit controversial. Legumes do need proper preparation to reap the most nutritional benefits, but there are mixed thoughts as to whether lentils need to be presoaked like beans. Eating legumes can cause bloating and gas. This can be due to the high fiber content, but it could also be caused by anti-nutrients such as lectins and phytates. Soaking can deactivate these. There is no guarantee gas will be lessened, but it may be worth a try for you. Another advantage to presoaking is that the cooking time will be reduced. Soaking can increase the mineral absorption rate.
After the lentils have been rinsed, cover with filtered water and add 1 tablespoon of an acidic medium such as lemon juice, whey, or apple cider vinegar to the water. The lentils can be soaked for 30 minutes up to 2 hours for red, and up to 12 hours for brown and green. Once the soaking is done, drain and rinse again. DO NOT consume or cook in the soaking water. Remember those anti-nutrients we wanted to remove are in this water.
The lentils can now be cooked. You can follow the package instructions, but a basic guide is 1 cup of dry lentils to 3 cups liquid. It is best to bring the water to a boil and then add the lentils as this will make the lentils easier to digest. Cooking times will depend on the variety; a rough guide is 35 to 45 minutes for brown or green and 15 to 20 minutes for red. If you are using the lentils in a salad, shorten the cooking time by 5 to 10 minutes.
Safety
Lentils do contain oxalate; therefore, individuals with a history of oxalate-containing kidney stones should not over consume lentils. It is best these individuals soak the lentils before cooking also.
Dried lentils are great for your budget. They are inexpensive and last up to a year if stored in an air-tight container in a cool, dry spot.
If you are looking for a few recipes using lentils, check out these:
- Lentil Pancakes with Apple Maple Topping
- Moroccan Red Lentil Soup
- Lentil Tabouli Salad
- Summertime Lentil Salad
Do you regularly eat lentils? Do you have a favorite lentil recipe?
Be blessed and be a blessing,
Heather
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Sources
- Murray, M., ND, Pizzorno, J, ND, and Pizzorno, L., Ma, LMT. (2005). The encyclopedia of healing foods. Atria Books. New York, NY.
- http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52
- https://mapi.com/blogs/articles/beans-dhals-and-lentils-ayurvedic-sources-of-protein
- The Effect of Sprouting in Lentil ( Lens culinaris) Nutritional and Microbiological Profile. https://pubmed.ncbi.nlm.nih.gov/32244579/
- Understanding Different Types of Lentils. http://www.veg-world.com/articles/lentils.htm
- https://www.hsph.harvard.edu/nutritionsource/food-features/lentils/
- Phytochemicals of lentil (Lens culinaris) and their antioxidant and anti-inflammatory effects. http://www.isnff-jfb.com/index.php/JFB/article/view/6
- Dietary Fiber in Processed Lentils. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.1992.tb11288.x
