Have you ever been to a party where the token muscle hamster starts spewing to you how much they bench or squat? You don't want to be rude, they're just proud of their lifetime commitment to cricetinae-ology, but you also don't want to be corrected on your posture and lack of HIIT supersets. What do you say?! You panic, you start to sweat, your eyes dart towards your friend who is clearly too pre-occupied petting the dog. Well fret no more. We have your Get Out of Jail Free Card...Lentils.
Lentils are an annual crop that Asian and North African cultures have consumed for centuries, and you should too. They can be used in a variety of dishes, they come in different shapes, sizes and colors, and they are packed with nutrients.
They are a type of pulse, just like certain beans and peas. The term “pulse” refers to the edible seeds of legumes. As a fun party fact, Canada is currently the largest producer and grower of lentils in the world at 58%, who knew?! (1).
The different types of lentils:
Brown: These are the most widely eaten type. They have an earthy flavor, hold their shape well during cooking, and are great in stews.
Puy: These come from the French region Le Puy. They're similar in color but about one-third the size of green lentils and have a peppery taste.
Green: These can vary in size and are usually a cheaper alternative to Puy lentils in recipes.
Yellow and Red: These lentils are split and cook quickly. They're great for making dal and have a somewhat sweet and nutty flavor.
Beluga: These are tiny black lentils that look almost like caviar. They make a great base for warm salads.
While you're out trying to Adult at a local grocery store, you will most typically find green lentils and red split lentils on the shelves, while the other varieties can be found online or at specialty stores. Red split lentils are my personal favorite to prep because they cook very quickly and can be added to many dishes.
Red Split in a Vegan Bolognese
Black Lentils in a Minimalist Salad
Why should you eat them?
Lentils are a light meal and packed with essential nutrients such as B vitamins, potassium, zinc and iron. If you are vegetarian or vegan, lentils are a great way to get your iron!
They are 25% protein which makes them a great source of plant protein (1).
One cup of cooked lentils (each variety will vary slightly) contains (2):
Calories: 230
Carbs: 39.9 grams
Protein: 17.9 grams
Fat: 0.8 grams
Fiber: 15.6 grams
Thiamine: 22% of the Reference Daily Intake (RDI)
Niacin: 10% of the RDI
Vitamin B6: 18% of the RDI
Folate: 90% of the RDI
Pantothenic acid: 13% of the RDI
Iron: 37% of the RDI
Magnesium: 18% of the RDI
Phosphorous: 36% of the RDI
Potassium: 21% of the RDI
Zinc: 17% of the RDI
Copper: 25% of the RDI
Manganese: 49% of the RDI
These are some stellar numbers for something that can be included in your diet through various recipes and at such a low cost! Nuts.com offers red split lentils for $2.99 for a 1-pound bag, $14.50 for a 5-pound bag, and $47.76 for a 24-pound case.
Cooking Lentils 101
Lentils are super easy to cook, with the red split lentils only taking about five minutes and other varieties around 20 minutes. Plus, you don’t need to soak them first! All you do is boil the correct proportion of water to your desired amount of lentils (will say on each product). Once boiled, pour in your lentils, reduce the heat to medium, and wait 5+ minutes or until your desired texture is reached! Add seasonings, spices, sauces, or citrus.
Here is a detailed resource for cooking lentils!
Written by: Adulting Community Contributor
Comments