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Lentils are an excellent source of B vitamins, iron, magnesium, potassium, and zinc. They’re also a great source of plant-based protein and fiber.

There are a dozen or so varieties of lentils, but these are the ones I use most frequently and the more common ones you’ll find in your local market:

Green Lentils: green lentils have a slightly peppery flavor and maintain a medium to firm texture making them perfect for salads and side dishes.

Lentils de Puy (French Green Lentils): Lentils de Puy are similar to green lentils but with a slightly firmer texture, a more speckled appearance, and they’re grown exclusively in France.

Brown Lentils: brown lentils are the most common and easy to find, have a mild earthy flavor and hold their shape well, making them versatile for many recipes.

Red and Yellow Lentils: red lentils are often sold split, cook fast, have a sweeter flavor, and soften up to the point of a puree, making them perfect for soups.

Black Lentils (Beluga Lentils): black lentils have a rich earthy flavor, hold their shape, and are so tiny and shiny they look amazingly similar to caviar.

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RECIPE:

4 C water

1 C lentils

1 bay leaf

1 clove garlic (coursely chopped)

2 T wild cilantro (shadow beni) *optional

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Step 1:

Rinse the lentils using a fine mesh strainer. Pull out any ‘bad’ lentils.

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Step 2:

Place water, bay leaf, garlic, and rinsed lentils in a pot on medium heat.

Simmer for 20 minutes for green or brown, 15 minutes for red or yellow, and 25 minutes for black or de puy.

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Step 3:

Serve over rice, roasted breadfruit (more about breadfruit here), or enjoy just plain.

I like to top with a garnish of wild cilantro (shadow beni) for added flavor and nutrition.

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Lentils are a great source of health-promoting polyphenols, which have strong antioxidant and anti-inflammatory properties with potential cancer-cell inhibiting effects.

Eating lentils is also associated with an overall lower risk of heart disease because it has positive effects on several risk factors.

One 8-week study in 48 overweight or obese people with type 2 diabetes found that eating 1/3 cup of lentils each day increased levels of “good” HDL cholesterol and significantly reduced levels of “bad” LDL cholesterol and triglycerides.

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I’ll share more about the benefits next week as we continue to explore this nutritious legume. 🙂

So be watching your inbox next Thursday!

In the meantime, enjoy your book and other posts on this site.

Stay safe and enjoy your journey.

Uncle Sammy

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