lentils.

lentils

about lentils.

Lentils are one of the easiest and quickest legumes to prepare.  They have a very mellow, somewhat earthy flavor, mostly taking on the flavor of the other ingredients they are cooked with.  They’ve been a nutritional staple in many countries for thousands of years.  They even enjoyed a moment in the culinary and literary spotlight (Genesis 25:27-34) when an apparently ravenous Esau traded his birthright for a bowl of lentil soup prepared by his brother Jacob.  I wonder what was in that soup.  Lentil soup is good, but I’m pretty sure I wouldn’t pay more than a couple of bucks for a bowl of it.  Jacob must have been quite a chef.  Too bad he didn’t have a blog to share his recipe on…

nutritional profile of lentils.

Lentils have an amazing nutritional profile, likely a contributing cause of their wide-spread use as a staple food.  Over 30% of their calories is from protein and a one cup serving provides over 80% of your daily iron and phosphorus needs as well as an array of other essential vitamins & minerals, such as magnesium, zinc, B vitamins, potassium, and vitamins C and K.  On top of that, they are very high in fiber, hence their notoriety, along with other beans, for being “musical fruit.”  The nutrition facts displayed here are for 1 cup of raw lentils (nutrient info. from the USDA nutrient database).

lentils

lentil selection.

Lentils are available in various colors, including brown, green, red, and yellow.  Brown and green lentils retain their shape the best and contain more fiber than red and yellow varieties, which are skinless and disintegrate as they cook.

lentil storage.

Yet another reason for the lentil’s popularity is the ease of storage and relatively indefinite shelf life.  As with other dry goods, lentils keep best if kept in an airtight, cool, dry storage container and are best eaten within a year.  With proper storage, they are safe to consume long after that, but color and flavor may go downhill.

lentil preparation.

To avoid seasoning your dish with a little extra dirt or small rocks, it is wise to spread lentils thinly over a towel to sort out any debris before rinsing them.

The nutritional content of lentils is enhanced by soaking them overnight (or with long cooking times).  This allows two otherwise deficient essential amino acids to be released for absorption, improves digestion, and lowers phytates (the otherwise high phytate content can interfere with proper mineral absorption).

Boiling times vary depending on the variety of lentil chosen.  On average, brown/green varieties take about 30 minutes; red/yellow varieties cook in 15-20 minutes.

lentil recipes.

Head to the know your food page for a dynamic list of great lentil recipes or try my recipe for crockpot lentil soup.

crockpot lentil soup

**********

DISCLAIMER: The information contained on this site is intended for informational and educational purposes only and has not been evaluated by the Food and Drug Administration (FDA). This site and its author makes no claims that anything presented is true, accurate, proven, and/or not harmful to your health or well-being.  Our website is not and does not claim to be written, edited, or researched by a health care professional. Information on or associated with this website is not intended to diagnose, cure, treat, or prevent any disease or illness and should NOT be considered a substitute for medical advice from a healthcare professional. If you are experiencing any form of health problem, always consult a doctor before attempting any treatment on your own. Please consult your own health care practitioner before making changes to your diet or beginning any herbal or vitamin supplement regimen or exercise program, especially if you are pregnant, nursing, have a medical condition or are taking any medication.  We will not be held liable or responsible in any way for any harm, injury, illness, or death that may result from the use of its content or anything related to it. Viewers assume all risk and liability associated with the use of the content on our site, and must agree to our terms and conditions.
NOTICE: This website contains some affiliate links. The author earns a small commission or referral fee if you choose to purchase the product. This has no effect on the price you pay. It is purely a cost of doing business for the vendor companies. I have used all of the products I suggest. I recommend them because they are products that I trust, not because of the commissions that I may earn from you using these products. Earnings help to maintain and support this website and free content.
COPYRIGHT: The content on this site is copyright of life.unlabeled. Copying of any part of any article or image found on this site is not allowed without express, written permission from the author.

related posts.

2 thoughts on “lentils.

Leave a Reply

Your email address will not be published. Required fields are marked *

To avoid receiving a lot of spam, I ask that you complete this simple equation to prove you are a real person. Thank you! Time limit is exhausted. Please reload CAPTCHA.