Unlock the world of lentils – these small, round, heart-shaped beans come in various types and deliver unique culinary experiences. While green or brown lentils retain their shape and texture when cooked, their red-orange and yellow counterparts turn delightfully soft and mushy. A culinary bonus is that brown lentils are quick to prepare and don’t need soaking in advance.
But what’s inside these versatile legumes? Lentils are nutritional powerhouses, delivering protein, folic acid, and dietary fiber, along with a treasure trove of essential trace minerals. They’re champions of digestive and heart health and play a crucial role in blood sugar control. Once they’ve graced your cooking pot, you can keep cooked lentils in the refrigerator for up to three days.
Nutritional Information (per 100g):
- Energy: 1473kJ
- Protein: 24.6g
- Carbohydrate: 63g
- Total Sugar: 2g
- Total Fat: 1g
- Saturated Fat: 0.2g
- Monounsaturated Fat: 0.2g
- Polyunsaturated Fat: 0.5g
- Cholesterol: 0mg
- Dietary Fiber: 10.7g
- Total Sodium: 6mg
TIPS FOR PREPARING: For a perfect pot of lentils, add 2-3 cups of boiling water or broth to every 1 cup of dried lentils. Those placed directly in boiling water are easier to digest. Simmer with the lid on for 45-60 minutes (brown lentils), 30-45 minutes (green lentils), or 20-30 minutes (red lentils) after bringing the water to a boil.
SERVING IDEAS:
- Savor-baked lentils stuffed in green peppers.
- Delight in a hearty salad featuring lentils, oranges, and sweet peppers.
- For a complete protein feast, combine wild brown rice, lentils, broccoli, and leeks.
- Get creative with vegetable casserole dishes.
- Satisfy your soul with a warm bowl of lentil and vegetable soup infused with Moroccan spices. Dive into the world of lentils, where culinary versatility meets nutritional excellence!
References:
Lipski, Elizabeth. Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion.
Murray & Pizzorno (2005). The Encyclopaedia of Healing Foods.
