LENTILS

Introduction

Lentils are legumes along with other types of beans. They grow in pods that contain one or two lentil seeds that are round, oval or heart-shaped disks and are often smaller than the tip of a pencil eraser. They may be sold whole or split into halves. The brown and green varieties are best at retaining their shape after cooking. 

Compared to other types of dried beans, lentils are relatively quick and easy to prepare. They readily absorb a variety of flavors from other foods and seasonings, are high in nutritional value, and are available throughout the year.

Lentils are believed to have originated in central Asia. They are one of the first foods to have ever been cultivated. Lentil seeds dating back 8000 years have been found at archeological sites in the Middle East. Lentils were mentioned in the Bible both as the item that Jacob traded to Esau for his birthright and as a part of a type of bread that was made during the Babylonian captivity of the Jewish people.

Lentils have traditionally been eaten with barley and wheat, foods that originated in the same regions and spread throughout Africa and Europe during similar migrations and explorations of cultural tribes. Before the 1st century AD, they were introduced into India, a country whose traditional cuisine still has high regard for the spiced lentil dish known as dal. In many Catholic countries, lentils have long been used as a staple food during Lent. Currently, the countries that are the leading commercial producers of lentils include India, Turkey, Canada, China, and Syria.

Quality and Purchase

Lentils are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the lentils are covered and that the store has a good product turnover so as to ensure maximal freshness. Whether purchasing lentils in bulk or in a packaged container, make sure there is no evidence of moisture or insect damage and that the lentils are whole and not cracked.

Canned lentils can be found in some grocery stores and most natural foods markets. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned lentils and those you cook yourself.

Storage Conditions

Store lentils in an airtight container in a cool, dry, and dark place. Stored this way, they will keep for up to 12 months. If you purchase lentils at different times, store them separately since they may feature varying stages of dryness and therefore will require different cooking times. Cooked lentils will keep fresh in the refrigerator for 3 to 5 days if placed in a covered container.

Nutrition and Allergies

Lentil seeds require a cooking time of 10 to 30 minutes, depending on the variety (shorter for small varieties with the husk removed, such as the common red lentil) and have a distinctive, earthy flavor. Lentils are used throughout South Asia, the Mediterranean regions, and West Asia. They are frequently combined with rice since it has a similar cooking time. Dried lentils can also be sprouted by leaving in water for several days, which changes their nutrition profile.

Lentils with husk remain whole with moderate cooking; lentils without husk tend to disintegrate into a thick purée, which makes quite different dishes.

With about 26 percent of their calories from protein, lentils, like other legumes, have the third-highest level of protein, by weight, of any plant-based food, after soybeans and hemp.[1]

Lentils are rich in dietary fiber, both the soluble and insoluble type. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol) and ferries it out of the body.[2]

In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. Boosting iron stores with lentils is a good idea because unlike red meat (another source of iron), lentils are not rich in fat and calories. This is good to remember if you are pregnant or lactating since your need for iron increases. Growing children and adolescents also have an increased need for iron.

Lentils' magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is nature's own calcium channel blocker. [3] When enough magnesium is around, veins and arteries breathe a sigh of relief and relax. This lessens resistance and improves the flow of blood, oxygen, and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart.[4] Want to literally keep your heart happy? Eat lentils!

Shelf Life

Dried lentils have an indefinite shelf life, yet another reason why our ancestors kept them as a staple food. With age, the color may fade a bit, but the flavor will not noticeably deteriorate. Lentils should be stored in a sealed package or airtight container in a cool, dry place. For best flavor and presentation, use dried lentils within one year. 

Cooked lentils may be refrigerated 3 to 5 days in a sealed container. Cooked lentils may also be frozen up to six months. However, they may fall apart when reheated if not handled gently.

Use from Storage

Lentils can be prepared just prior to serving since they do not need to be presoaked. Before washing lentils you should spread them out on a light colored plate or cooking surface to check for and remove small stones or debris. After you sort the lentils, place them in a strainer and rinse them thoroughly under cool running water.

To boil lentils, use three cups of liquid for each cup of lentils. Placed in already boiling water, lentils will be easier to digest than those that were brought to a boil with the water. When the water returns to a boil, turn down the heat to simmer and cover. Green lentils usually take 30 to 45 minutes to cook, while red lentils require 10 to 20 minutes.

These cooking times can be slightly adjusted depending upon the final use. If you are going to be serving lentils in a salad or soup and desire a firmer texture, remove them from the stove top when they have achieved this consistency - typically 5 to 10 minutes earlier than their usual cooking time. If you are making dal or some preparation that requires a mushier consistency, you may need an additional 10 to 15 minutes cooking time.

The following  measurements will help you determine how many lentils you need for your recipe. For the most part, you can substitute any color lentil for another, although some do cook up firmer than others. 

• 1 cup dry lentils = 2 to 2 1/2 cups cooked
• 1 pound dried lentils = 2 1/4 cups dry
• 1 pound dried lentils = 4 servings
• 1 pound dried lentils = 5 cups cooked

References

[1] Callaway JC (2004). Hempseed as a nutritional resource: an overview. Euphytica 140:65-72.

[2] McIntosh M, Miller C. A diet containing food rich in soluble and insoluble fiber improves glycemic control and reduces hyperlipidemia among patients with type 2 diabetes mellitus. Nutr Rev 2001 Feb;59(2):52-5 2001.

[3] Davies M, Ghosh A. Towards evidence based emergency medicine: best BETs from the Manchester Royal Infirmary. Prophylactic magnesium in myocardial infarction. Emerg Med J. 2001 Mar;18(2):119-20 2001.

[4] Kharb S, Singh V. Magnesium deficiency potentiates free radical production associated with myocardial infarction. J Assoc Physicians India. 2000 May;48(5):484-5 2000.