Information About Lentils
Discover the Facts About This Budget Friendly Superfood
Lentils are small, disc shaped legumes. They are very budget friendly and can be bought dry. They are high in nutrition and shelf stable for up to 12 months, when dry. This makes them a perfect pantry staple.
Lentils are grown on bushy plants that grow about 15 inches high. Lentils grow in pods, usually two per pod. Lentils come in many color varieties including red-orange, yellow, green and black; the most commonly used lentil in the United States is the brown lentil.
History of Lentils
When looking for facts about lentils, it is impossible to overlook their prestigious history. Recognized early on for their flavor and versatility, lentils were one of the first crops cultivated by ancient civilizations. Leading to their credibility as a superfood, lentils are still produced and valued by the Middle Eastern areas that first discovered them. Most of the lentils produced in the world today come from India.
More History of Lentil Facts:
- Ancient Egyptians often included lentils in the treasures packed inside tombs.
- Lentils were the first “packing peanuts”, being used to ship items from the Middle East.
- The “lens” of the eye gets its name from having a shape that is similar to that of the “lentil”.
- In the Bible, Jacob was able to buy the birthright of his brother, Esau, with a bowl of lentil stew.
- Because of their nutritional value, lentils gained popularity as a meat substitute for people following Lent.
Health Benefits of Lentils
Lentils are legumes, making them great for your heart. Studies have shown that people with diets rich in legumes show an 82% reduction in their risk of heart disease. That barely scratches the surface as far as the health benefits of lentils are concerned. Lentils have been listed as a superfood for a number of reasons. Lentils are:
- 26% protein, lacking only a few of the amino acids that would make them a complete protein food.
- low in fat and high in “good carbs”.
- a great source of iron, providing increased energy.
- full of cholesterol lowering soluble fiber.
- known for helping to stabilize blood sugar.
- high in dietary fiber.
As if that were not enough, lentils are also high in vitamins and minerals, including:
- foliate
- vitamin B1
- manganese
- magnesium
- phosphorus
- copper
- potassium
- and many others
Helpful Facts About Lentils
Information about lentils and the health benefits of lentils would not be complete without also mentioning the ease and versatility of lentils. Lentils have a thin skin and small shape. This means that, unlike other legumes, lentils have a short cook time and require no pre-soaking. They do need to be sorted and rinsed before using.
Lentils are perfect for making soups, stews and casseroles due to the fact that they release starch as they cook. This will thicken any liquid they are cooked in. They should not be cooked in a pressure cooker because this will cause the lentils to release starch too quickly and make the lentils mushy.
The health benefits of lentils do not decrease when canned. The cooking process involved in canning vegetables can decrease the nutritional content of most vegetables. Legumes are unique in that this process is not that different than the soaking and cooking you would do at home. This means that the nutritional value of lentils in a can is very close to lentils that were bought dry.
With iron and protein contents that are comparable to meat, lentils are a great alternative for vegetarians. The fact that lentils are more budget friendly, with much less fat and more nutritional value make them an excellent addition to any diet.
Lentil Soup
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Lentils and Rice
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