Lentils are a member of the Fabaceae family, which also includes beans, peas, peanuts, and lupines. They are high in protein and low in fat, making them a good source of nutrition.
They originated in the Near East and were likely one of the first domesticated crops. They were spread throughout West Asia, Central Asia and North Africa in the Neolithic era.
Origins
Lentils are a nutrient-rich, low-fat legume that have been cultivated around the world since at least 8500 BC. They are a staple in the diets of many people, including those in India and Pakistan.
They are a protein-rich, high-fibre food that can be added to soups, stews, salads, or used as a meat substitute in recipes. They are also an excellent source of iron, folate, and phosphorus.
Red lentils (also known as masoor dal) are a favorite in Indian and Middle Eastern cuisine. They are brown in color with a red tint and about 1/8 inch in size when unhulled. They cook quickly and become soft. They can be thrown in soups and other stews, and they are excellent for thickening and pureeing.
Yellow split peas, a type of field pea, are another popular lentil. These are the same plant, but they’re dried and eaten as the seed, rather than steamed or cooked like most other beans.
The most common variety of lentils is the Spanish brown or German brown. These have a mild, earthy flavor that cooks in about 20 minutes. They’re a good choice for spiced lentil soups and stews.
In addition to the Spanish brown, there are also black and brown-red varieties. They are smaller than the brown varieties and cook up quicker, so they’re better for making a quick batch of lentil soup or stew.
They’re a great choice for vegan and vegetarian recipes, as well. They’re a good source of protein, fiber, and potassium. They’re also a great addition to salads and grain dishes.
If you’re new to cooking with lentils, here are a few tips that may help you enjoy them more:
The first step is to choose the right variety for your recipe. Most supermarkets carry a range of different varieties, and it’s best to go with the one you know you’ll like the most.
Then, you’ll need to decide how much you’re going to cook them, and whether you’d like them to be cooked whole or split into pieces. If you want to split them, simply slit them with scissors before cooking them. If you’d like them to be whole, cook them for about 30 minutes until they’re tender.
Varieties
Lentils are one of the most ancient food crops, dating back thousands of years. They are also a very popular plant-based protein, rich in fiber, iron, calcium, and other nutrients (via the USDA).
Lentil varieties come in many shapes and sizes, all with their own unique flavor and texture. They’re available in brown, green, red/yellow, and specialty flavors.
Most lentils are boiled and simmered, which gives them a firm but tender consistency. It’s important to remember that it’s veasy to overcook lentils, so keep an eye on them and test for doneness frequently.
Unlike other beans, lentils can remain fresh for up to a year in a cool, dry place. After that, they will start to lose their flavor and texture.
Like chickpeas, beans, and peas, lentils are classified as a pulse (a dry edible seed of legumes). They’re super low-fat and a good source of protein, calcium, iron, fiber, and potassium.
They’re a common ingredient in curry and soup, but are also delicious blended into veggie burgers, sauces, casseroles, and as a standalone vegetarian main course. In addition to being an excellent source of protein, lentils are packed with fiber and antioxidants.
Yellow lentils are a popular choice for giving bright color to dishes while adding a sweet, nutty flavor. They cook in about 15-20 minutes and are often used to thicken soups, stews, dips, and curries.
These are the earliest and most common of all the varieties of lentils. They can be cooked as a whole or split, and can be sold with or without a husk.
In addition to being a staple of Indian and Middle Eastern cuisines, these lentils can be found throughout West Asia and Europe. They are known for their mild, sweet flavor and can be paired with a variety of meaty vegetables or other proteins.
Depending on the variety, cooking times vary from 20 minutes to 35 minutes. For most of the lentils, it’s important to make sure you’re testing for doneness regularly. Overcooking can cause the lentils to break apart and become mushy, so err on the side of caution if you want to retain their shape when blending them into a dish.
Preparation
Lentils are a type of legume (similar to beans and chickpeas). They are high in protein, fiber and minerals like iron and potassium.
These legumes can be cooked in many ways and are a great addition to a plant-based diet. They add a hearty texture to soups, stews and vegetarian meatballs and are a good source of protein.
A quick and easy way to cook lentils is to simply boil them in water, broth or liquid of your choice. Once they are tender but not mushy, you can add spices, seasonings or other ingredients to your dish and continue cooking until the dish is ready to serve.
The amount of time it takes to cook lentils varies depending on the variety and the liquid you use, but generally it will take about 30 minutes. Softer varieties like red and yellow lentils will cook in about 5 to 10 minutes, while firmer types such as green and black beluga lentils can take 25 to 30 minutes.
To start, rinse your lentils thoroughly under running water and pick over them looking for tiny stones or shriveled up seeds. If you find any, remove them with a strainer or other item before using.
Next, add the lentils to a pot with enough liquid (water or broth) to cover them by about three inches. Bring to a boil, then reduce heat and simmer for 20 to 30 minutes until tender.
Once the lentils are done, you can serve them in a salad, add them to a soup or stew, or eat them with vegetables as a side dish. You can also puree the lentils for a smoother consistency or for added creaminess in dishes such as chili and stew.
While lentils are low in fat, they are high in protein and fiber. These nutrients help to keep you full and prevent constipation and maintain a healthy digestive tract. They are also high in iron, which is important for blood health.
Cooking
Lentils, which are also known as pulses, are a budget-friendly, easy-to-cook source of protein and fiber. They don’t require soaking, cook quickly on the stove or in an Instant Pot or electric pressure cooker, and are a perfect addition to soups and stews or served on their own as a side dish.
Regardless of the type of lentil you use, it’s important to cook them correctly and avoid overcooking them. They will break apart and get mushy very easily if they are overcooked.
The best way to cook lentils is on the stovetop or in a slow cooker. You can cook them in a saucepan or a large sauce pot and add a few aromatics to make them taste even better.
Before cooking, rinse lentils and remove any debris, then drain well. Rinsing your lentils removes excess moisture and helps them to cook more evenly.
Place rinsed lentils in a large sauce pan and cover with 3 cups of water, broth or stock (depending on the method you choose). Bring to a boil and simmer for 20-25 minutes or until tender.
A nutrient powerhouse, lentils contain a healthy balance of protein, fiber, iron and magnesium. They are an excellent source of lysine and resistant starch, which help stabilize blood sugar and reduce cholesterol.
There are many different types of lentils available at your local grocery store. Some of the more common varieties include green and brown lentils.
For the most part, it’s pretty easy to cook lentils from dried on the stovetop or in a slow-cooker. Depending on the type of lentils you’re using, the cooking time will vary, so check the package for instructions.
To start, rinse the lentils with cold water to remove any grit or dirt that may have accumulated on them while they were drying. It’s also a good idea to inspect the lentils for any stones or other pieces of food that are inside them.
If you’re a newbie to cooking lentils, try this basic recipe for green and brown lentils on the stovetop. Adding aromatics and sea salt will add additional flavor.
