Lentils are a plant protein superfood and cooking staple that is budget-friendly, readily available, and easy to prepare.
Many have the impression that cooking a healthy meal requires purchasing expensive, hard-to-find, or obscure ingredients. Much of the time, that’s not so! Take lentils as an example. These budget-friendly, readily available, easy-to-prepare pantry gems are one of the oldest cultivated cooking staples across the world. And, wow, do they pack a superfood punch! Nutritionally, lentils are a great source of protein, fiber, calcium, iron, potassium, folate, and manganese. One cup of cooked lentils provides about 230 calories, 18 grams of protein, 16 grams of fiber, and only 1 gram of fat. In addition, lentils are naturally gluten-free and are very low on the glycemic index.
Lentils are commonly referred to as a legume, but you may have also heard them called a pulse. Oftentimes the terms are used interchangeably, but to clarify, the term legume refers to the plant – one that produces fruit grown in pods. Pulse refers to the edible seeds of a legume plant, such as lentils, chickpeas, beans, peas, and peanuts. Although their origin can be traced to Asia and North Africa, today Canada is the world’s leading producer and exporter of lentils, followed by India and Australia.
SELECT
Lentils are most often purchased dried, although canned are available in some markets. There are four main categories for lentil types – green, brown, red or yellow, and specialty lentils. Although there are many sub-varieties, the most common ones found in grocery stores are whole brown lentils and split red lentils.
When selecting lentils, consider how they will be used. Whole lentils generally hold their shape and texture making them ideal for use in salads or side dishes. Split lentils are smaller and have the outer seed coat removed. They cook quickly and tend to lose much of their shape, making them ideal thickeners for soups, stews or purees.
STORE
Dried lentils are very pantry-friendly. Although the best quality will be obtained if used within a year, dried lentils will last well beyond that time. Store lentils in the unopened bag or transfer them to an airtight container in a cool, dry place.
Cooked lentils stored in an airtight container can be refrigerated for up to one week or frozen for three to six months.
COOK AND USE
Lentils cook relatively quickly and do not require soaking ahead of time like dried beans, making them a great choice for weeknight meals. They are traditionally used in many types of cuisine and are quite versatile.
Cooking lentils:
As a general rule, 1 cup of dried lentils produces about 2 ½ cups of cooked lentils. Before cooking, sift through dry lentils in the unlikely event there is a stone or other debris, then place lentils into a mesh strainer and rinse thoroughly. If using canned lentils, rinse thoroughly for up to one minute to reduce the sodium content from the canning process.
To cook dried lentils on the stovetop:
- Place 3 cups of liquid (water, broth, stock) into a large saucepan with cover. Add 1 cup of dry lentils. To infuse flavor into lentils while simmering, consider adding fresh or dried herbs, a bay leaf, diced or sliced onion, and whole or crushed garlic cloves. Get creative! NOTE: Do not add salt to the cooking water so as not to make the lentils tough.
- Bring to a low boil, cover tightly, reduce heat and simmer gently over low heat until they are tender. Consult specific recipes for precise cooking times. Drain any remaining liquid.
- Season lentils with salt after cooking is complete. Toss gently to distribute.
Canned lentils can be used at room temperature, chilled in salads, or heated in soups, stews, casseroles, and other dishes.
TYPES OF LENTILS
BROWN (WHOLE) |
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Cooking Time: 35 – 45 minutes |
GREEN (WHOLE) |
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Cooking Time: 35 – 45 minutes |
RED OR YELLOW (SPLIT) |
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Cooking Time:
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SPECIALTY (WHOLE) |
French Puy Lentils
Black Beluga Lentils
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French Puy Lentils Cooking Time: 20 – 30 minutesBlack Beluga Lentils Cooking Time: 25 – 30 minutes |
ADDITIONAL RESOURCES
- Lentil Hunter Video Series with Chef Michael Smith
RECIPE
Greek Salad with Lentils and Quinoa
SHARE
What is your favorite lentil dish? Share it with us in the comments section.
© 2020 Susan Denzer, Love + Craft Kitchen, LLC, All Rights Reserved
photo: Pixabay/yilmazfatih
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