Lentils are one of the most nutritional and economical foods available. However, it is important to understand some basic guidelines for optimal cooking and benefits of different types of lentils.
Whether you're a vegetarian or not, lentils should definitely be part of your regular diet. They're packed with fiber, protein, and minerals like folate and iron, all of which are essential for good health. What's more, lentils are affordable and easy to cook – making them the perfect way to get your daily dose of nutrients.
Here are just a few of the benefits of eating lentils:
Lentils are a great source of fiber, which can help regulate digestion and keep us feeling fuller longer.
Lentils are high in protein, making them an excellent choice for vegetarians and vegans.
Lentils contain important minerals like folate and iron.
Today, we will talk about:
1) Different Types of Lentils:
These lentils are small, mottled or black/brown in color and split into halves. These dark colored legumes have a high protein content as well as calcium, folic acid and vitamin B12. They also provide dietary fiber like other legumes.
This is an almost round shaped lentil that doubles up when cooked due to the outer skin enveloping the inner white part inside out. They can be used conveniently to make spicy Lentil soup or Lentil curry to go with steamed rice.
These lentils are green in color because of their outer skin, which is also called the husk. These lentils are very nutritious and rich in protein. The cooked lentils have a soft texture, less starchiness when compared to all other varieties of lentils except whole red lentils, which also taste soft but slightly chewier than green lentils.
These lentils look like small red beans and have a nutty flavor while being soft enough to be cooked quickly without needing pre-soaking. They are best used in lentil soup and lentil salad recipes because they hold shape when cooked properly.
These lentils are orange-ish-red in color because of their fleshy inner white part and the outer skin, which is also called the husk, and they are small in size, flattened with pointed edges. These Lentils keep intact when cooked unlike other Lentils that fall apart while cooking. Red Lentils hold their shape even after being cooked, so they are often referred to as "the world's healthiest food" for this reason. Like whole red lentils, these Lentils do not need pre-soaking before cooking so they cook quickly without becoming mushy.
These Lentils are bright green in color with a yellow interior. They are flat, split lentils that are more readily available than other lentils on the market. They can be used to make Lentil soup and Lentil curry recipes. These lentils become tender after cooking so they do not hold their shape too much when cooked which provides them an ability to blend well with other ingredients. So these work great for soups where you are looking for a mushy texture and for lentil curries.
The word "Dal" is derived from the Hindi language meaning Lentils or pulses. All lentils can be used interchangeably for this word with the exception of whole red lentils which will just fall apart while cooking instead of staying intact like pigeon peas do. Lentils are a great vegetarian source of protein as well as dietary fiber. Lentils make an extremely economical and convenient form of protein because they can be used in Lentil soup recipes, Lentil curry recipes or Lentil salad recipes.
2) Lentils Nutrition:
Lentils are a healthy choice for vegetarians because they help lower cholesterol and reduce heart disease risk factors. Lentils have zero fat and zero cholesterol making them good for those watching their weight too. Lentils nutrition includes virtually no sodium, so people on low-sodium diets can eat Lentils without worrying about overloading on salt intake from processed foods. In addition, Lentils also provide vitamin B1 to the body which helps with proper metabolism of sugars and starches, in addition to helping in the formation of hemoglobin in red blood cells. Lentils can be enjoyed in Lentil soup recipes or Lentil curry recipes, with brown rice and steamed vegetables for a healthy vegetarian dinner. Lentils are an excellent source of iron which is important for both men and women to replace lost iron due to menstruation or dieting. Lentils nutrition also includes dietary fiber which helps lower the risk of heart disease by lowering cholesterol levels, thereby reducing risks of cardiovascular diseases. Lentils can be used in Lentil salad recipes because they are high fiber containing Lentils that help fill you up faster so you will eat less at your main meal later on at night after eating Lentil salad recipes during the day.
3) Lentil Soups:
Lentil soup is high in protein and low in fat. Lentil soup recipes are a great way to add Lentils into your diet because Lentils have been known to reduce the risk of heart disease, lower cholesterol levels and help with weight control. Lentils contain no saturated fats or cholesterol making them a healthy choice for people trying to lose weight without sacrificing their health.
4) Lentil Salads:
Lentils can be used in Lentil salad recipes to provide a delicious nutritious addition that is perfect for vegetarians or people looking for a good source of iron. Lentils nutrition includes high protein content coupled with dietary fiber, which provides energy while keeping you full longer so you will feel less hungry between meals and snack less between Lentil salad recipes. Lentils can be used in Lentil soup recipes, Lentil curry recipes and Lentil salad recipes with other fresh ingredients to add flavor and texture while providing essential vitamins and minerals to the body. Lentils nutrition is a great choice for vegetarians or vegans who wish to avoid saturated fats or cholesterol that are found in meats like beef or lamb. So eat more Lentils, they are good for you!
5) Cooking Lentils:
To cook lentils, you can soak them for 15 minutes to fasten the process.
If using lentils without presoaking them, this will require around 40-45 minutes to cook completely.
Soaked lentils will take lesser time to cook, usually about 15-20 minutes.
Remove any small stones from the lentils before cooking. Measure the amount you want to cook & then just run your fingers through the lentils to catch any small stones that may have slipped in.
To cook your lentils for soups, start by cooking your soup base first. Add in the vegetables (like onions, carrots, ginger, garlic, celery) into the pot first. Cook the vegetables in some fat, butter or olive oil. When the vegetables are tender, add in the lentils.
Then, pour in the stock or water (whichever you're using). You will need more water for un-soaked lentils. For 1 cup soaked lentils, use about 2 & 1/4 cups liquid. For un-soaked lentils, use about 3 & 1/2 cups of water.
Season the soup to your liking - I usually just use salt and white pepper. Beware of the salt quantity if you are using stock because that will have salt already.
Towards the end of the cooking process, add a handful or two of baby spinach to the soup to make it even more nutritious.
To cook your lentils for salads, you can cook it like you cook pasta. Take ample water in a pot, season it and then add your lentils. When the lentils are cooked, drain the water. Save a cup or so to make the salad dressing.
To complete your salad, you can add freshly chopped cucumbers, tomatoes, red onions, and some nuts.
For the dressing, you can use Greek yogurt for a no-fuss dressing. Just season with some salt and sumac!
If you prefer a non-dairy dressing, you can use the lentil water you saved. Buzz that water with some vinegar, olive oil, honey, salt & pepper. You can use a hand blender if you don't have a tall jar food processor.
Assemble your salad by mixing everything with the dressing. Taste test for seasoning. Garnish with fresh herbs and roasted nuts.
Lentil soup recipes, lentil curry recipes and lentils salad recipes can easily be created from lentils that have been rinsed and then soaked for a few hours. Lentils cooking time will vary depending on the type of Lentils used as well as their age. Lentils don't need presoaking before cooking them for soups, salads, or curries. But lentils that are presoaked in some water for some time, tend to be easier to digest as well as to reduce the required cooking time. Anyone who is interested in healthy eating knows that lentils are a powerhouse of nutrition. They're an affordable, easy-to-cook source of protein and fiber, and they offer a variety of health benefits. If you're not already eating lentils on a regular basis, the reasons listed in this post should be enough to start eating them today!
What are your thoughts on lentils?
Do you have a favorite recipe?
Let us know in the comments!
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