All About Lentils: One of the Worlds Healthiest Foods

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Lentils--So Amazing They Are Even Mentioned in the Bible!

Jacob and Esau were fraternal twins. Jacob was a good cook and Esau was a hunter.

After one particularly long and arduous hunting trip, Esau returned home so famished he proclaimed that he would sell his birthright for a bowl of soup from Jacob.

Then Jacob gave Esau some bread and some lentil stew. He ate and drank, and then got up and left.

(Genesis 25:34)

Lets Put the Nutritional Information In Plain English Please

So, to those of us (including me) who do not have a PhD in nutrition, what does this mean?

Well, lentils:

  • Are low in calories
  • Have no fat, no cholesterol
  • Lots of protein
  • Lots of fiber
  • Low sodium
  • Have lots of vitamin K which supports bone calcium

Lentils Are So Good They Are Worth Giving Up Your Inheritance?

OK, that might be a bit of a stretch, but lentils do have a lot going for them:

  • 1/4 cup uncooked lentils = 169 calories
  • <1 gram fat,
  • 0 grams saturated fat
  • 0 gram monounsaturated fat,
  • 12 grams protein,
  • 34 grams carbohydrates,
  • 15 grams fiber,
  • 3 mg sodium,
  • 0 mg cholesterol,
  • 2 mcg Vitamin K

A (VERY) Brief History of Lentils

I promise to not bore you with a lengthy treatise on the origin and value of lentils. But here are a few things that you might find interesting:

  • Lentils have been found in Egyptian tombs (apparently they have a long shelf life!)
  • They are drought tolerant and are grown throughout the world (world production in 2013 was 4,975,621 metric TONS!
  • The three major producers of lentils are Canada, India, and Turkey
  • About one-quarter of the worldwide production of lentils is from India
  • In the United States, the most significant growers are the Palouse region of eastern Washington, the Idaho panhandle, Montana, and North Dakota.

Now, A Bit of Information About These Tasty Legumes

Yes, lentils are legumes, related to beans and peanuts, and they look a lot like dried split peas in appearance, although they are not as sweet. You can think of them as a starch since they are mostly carbohydrate and protein with no fat. The great thing about lentils is that they contain lots of fiber—about a half cup of cooked lentils has 8 grams of fiber.

But unlike most other beans, lentils do not need to be soaked before cooking.

There are three main types of lentils. The most common is the brown lentil, sometimes labeled Indian Brown Lentil or German lentil. They cook quickly and will be mushy if you cook them too long. Not a problem if you add them to soup for thickness.

There is a small dark green lentil also called the French or Puy lentil. They have a thin shell and a stronger pea-like flavor. These are slightly tough and take longer to cook. They are great in salads and side dishes such as pilafs.

The red (pink) and yellow lentils have had the hull removed and are split much like split peas. As a result they will cook more quickly than brown or French lentils. These are small and have a mild flavor.

How to Cook Lentils

  • One pound (16 ounces) of dry lentils yields about 7 cups cooked.
  • Remember, no soaking is required.
  • Place the lentils in a colander and rinse with cool water to remove surface dust; drain.
  • In large saucepan combined 5 cups cold water and 1 pound lentils. Bring to boil. Reduce heat to low and simmer, covered, until tender, stirring occasionally. Brown French, and yellow lentils take 25-30 minutes; red lentils about 5-10 minutes.

I Promised Recipes

So here are several from around the world. The first is from a dear co-worker who was born and raised in Lebanon.

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Lentils with Rice and Browned Onions

ingredients

  • 3/4 cup long-grain white rice
  • 1 cup brown lentils
  • 3 cups yellow onions, chopped
  • 1/3 cup olive oil
  • 1/4 tsp. ground cumin
  • salt and fresh ground black pepper to taste

directions

  1. Cook rice according to package directions; set aside.
  2. Rinse lentils to remove any dust or grit then place in large saucepan with lid.
  3. Add 1 quart (4 cups) water. Simmer uncovered over very low heat until the lentils are soft (about 20-30 minutes). You don’t want the lentils to turn to mush—they should retain their shape and have a bit of resistance when you test them. (Go ahead, pick up one with a spoon and taste it!)
  4. Cover the lentils with a lid and set aside.
  5. Now it’s time to cook the onions. Heat oil in large sauté pan over medium-low heat. Add onions and sauté until onions are caramelized, about 20-25 minutes. Don’t rush this process. If the heat is too high and the onions brown too quickly they will become bitter. Low and slow is the key to perfectly browned onions. They should have a slightly sweet aroma and be the color of butterscotch sauce on ice cream.
  6. When the onions are browned, remove half of them to drain on paper towels to crisp. Set aside.
  7. Add the cumin to the remaining onions.
  8. Next, drain the cooked lentils in a colander. Add the drained lentils to the onions, season with salt and pepper, and simmer about 2 minutes to blend flavors.
  9. Gently mix cooked rice into the lentil/onion mixture.
  10. To serve, top with the reserved crispy caramelized onions.



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Mediterranean Lentil Salad

ingredients

directions

  1. In medium saucepan, bring lentils and water to a boil, cook until tender, about 15 minutes. Drain.
  2. Add pepper, onion and mint.
  3. Refrigerate at least 30 minutes or until ready to serve.
  4. Just before serving, add oil, lemon juice, garlic and feta.
  5. Toss and serve.

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Moroccan Chickpea Soup

Ingredients

  • 2 tsp. olive oil
  • 1 large onion chopped (about 1 cup)
  • 2 cans (14 oz each) Swanson vegetable broth
  • 1 cup water
  • 2 cans (14 oz each) diced tomatoes
  • 2 large cloves garlic, minced
  • 1/2 tsp. dried ginger or 1 tsp. fresh minced
  • 1 tsp. tumeric
  • 1/2 tsp. cinnamon
  • 1/2 tsp. black pepper
  • 1/2 to 1 tsp. dried corriander
  • 1/2 cup orzo pasta
  • 1 can (15 oz) chickpeas
  • 3 cups cooked lentils

directions

  1. Sauté onions in olive oil over medium heat in large soup pot until they begin to soften. Add the broth, water, tomatoes, and herbs and seasonings. Cover the pot and bring to a boil.
  2. Uncover, stir in the orzo. Cook, uncovered until the orzo is tender, about 6-8 minutes.
  3. Rinse and drain the chickpeas. Stir the chickpeas and lentils into the hot soup and continue to cook until heated through.

© 2015 Carb Diva

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Comments 7 comments

Carb Diva profile image

Carb Diva 19 months ago Author

Hi Rachel - Nothing like a ham bone to flavor a wonderful pot of soup. I hope you enjoy.


Rachel L Alba profile image

Rachel L Alba 19 months ago from Every Day Cooking and Baking

We do like lentils in our house. In fact I have my ham bone with some ham left on it in my freezer and I just bought some lentils and will make my soup. Thanks for reminding me. Voted up.

Blessings to you.


Kristen Howe profile image

Kristen Howe 20 months ago from Northeast Ohio

My pleasure Carb Diva. I would have to give that soup a try.


Carb Diva profile image

Carb Diva 20 months ago Author

Bill your "well done" made me smile. High praise from one of the best authors on HP. Thank you so much for your support. I hope you and Bev give one of these recipes a try.


billybuc profile image

billybuc 20 months ago from Olympia, WA

There's nothing like a little history to go with the recipe to make it interesting. Well done! Truth be told we do not eat lentils and I honestly don't have a good reason for it. That may change soon thanks to your reminder in this excellent article.


Carb Diva profile image

Carb Diva 20 months ago Author

Thanks Kristen. I appreciate your support. The Moroccan soup makes a big batch, and most of the ingredients are probably something that you already have in your pantry.


Kristen Howe profile image

Kristen Howe 20 months ago from Northeast Ohio

Carb Diva, this was an interesting and useful hub on lentils. There was a lot I didn't know of. I had lentil soup before and need to have more lentils in my diet. Voted up~

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