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.
RECIPE:
4 C water
1 C lentils
1 bay leaf
1 clove garlic (coursely chopped)
2 T wild cilantro (shadow beni) *optional
Step 1:
Rinse the lentils using a fine mesh strainer. Pull out any 'bad' lentils.
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.
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.
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.
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
