Curious to learn more about legumes and if lentils fall into this category? Legumes are a prominent food group that packs a lot of nutrition into a tiny package. They're a source of protein, dietary fiber, complex carbohydrates, antioxidants, vitamins and minerals and an essential part of a healthy diet. Often, the terms legume and lentils are often used interchangeably, leaving some individuals confused about what a lentil actually is. To clear up the confusion surrounding this superfood, we've created this comprehensive guide outlining everything you need to know about the legume family and the role lentils play in it.
What Are Legumes?
We mentioned that legume is a term used to describe an entire food group, but what foods are considered legumes? In short, legumes are the edible seeds found in the pods of the Leguminosae family of plants. These seeds come in different colors and colors and are often sold in dried or canned form. Some legumes are ground into flour and used to add texture, flavor and consistency to various cuisines. While the nutritional benefits of legumes vary depending on the type, almost all legumes provide a healthy source of protein and dietary fiber.
Are Lentils Legumes?
Cousins to beans, peas and peanuts, lentils are a widely recognized part of the legume family. The name "lentil" is derived from the Latin word “lens” and was chosen due to the lentil’s lens-like shape.
Like other legumes, lentils have been consumed for centuries and used in thousands of dishes worldwide. Thought to have originated in the Near East, lentils are now more commonly cultivated in Asia, Europe and North Africa. They're used to make popular dishes like Indian Dal, lentil soup and curry.
Difference Between Lentils and Beans
When adding legumes to a healthy diet and meal plan, there is often a lot of confusion about the difference between lentils and beans. While some people think they're not related at all, others believe they're the same thing and can be used interchangeably in dishes. The truth is, while beans and lentils are not the same, they are both a type of legume and can be used in similar ways. The term legume encompasses several different plant-based foods, and beans are one of the largest members of the legume family. They come in both oval and kidney shapes and are grown in several varieties. Conversely, lentils are the legume family's smallest members and come in several types—the most common are brown, green and red.
Types of Lentils
When cooking with lentils, you'll notice that some recipes may call for one type over another. To help you better decide which variety will work best, here's a quick overview of each.
Red Lentils
Red lentils are the sweetest of the three most-common types of lentils. Most often found in Indian and Middle Eastern dishes, red lentils tend to break down as they cook, creating a smooth and creamy texture. This unique texture is often used to thicken soups, purees and stews. Fully cooked in just 15-20 minutes, red lentils give a bright color to dishes and are packed with nutritional benefits.
Brown Lentils
The most widely used of the three, brown lentils can be cooked in just 20 minutes and add a pleasantly mild and earthy flavor to recipes. In addition, they hold their shape nicely when cooked, which makes them the perfect legume to use as a plant-based meat alternative. Whether used to create veggie burgers and vegan meatballs, as a salad topping, or blended into soup, they're an excellent source of fiber and protein.
Green Lentils
Green lentils vary in size and color, ranging from pale green to khaki. They're known for holding their shape after cooking and having a firm texture, and they are commonly used as a salad topping or served as a warm side dish. Our Bob's Red Mill Petite French Green Lentils have a pleasant, peppery flavor and a dark green color that will level up any plate you add them to. They can be fully cooked in just 25 minutes, and are an excellent choice for all of your salad and soup recipes.
Different Types of Legumes
We mentioned that lentils are a part of the large legume family, which means there are several different legumes to choose from. Here's a list of lentils' most popular legume-based cousins.
- Kidney bean
- Red kidney bean
- Black bean
- Pinto bean
- Lima bean
- Adzuki bean
- Mung bean
- Fava bean
- Black-eyed pea
- Green bean
- Chickpea
- Green pea
- Split pea
- Peanut
How Are Lentils Used?
Lentils have several different uses. When cooked, red lentils' soft, creamy texture makes them ideal for thickening recipes. In comparison, brown and green lentils' firmer texture allows them to be used to make mock meats, veggies burgers and vegan baking substitutes.
Tips for Cooking with Lentils
Cooking with lentils is relatively easy. However, a few tricks can help you ensure a great result every time. Read on to discover our favorite lentil cooking tips.
Add Aromatics
Lentils’ subtle nutty flavor provides a blank slate for most of your recipes. And because this legume will soak up the flavors of whatever it's combined with, it can take on many different characteristics. To create flavorful lentils, add aromatics to the water while cooking, or instead of water, cook lentils with chicken or vegetable stock. This will help flavor the lentils before they're added to the dish.
Watch the Simmer
When lentils are overcooked, they can be a bit mushy, which surely won't add to the texture of your recipe. One of the most common reasons for overcooked lentils is that they were simmered too rapidly. Cooking lentils at a quick simmer can cause them to split their skins early on, leading to mushy results. To properly cook lentils, bring the pot to a rapid simmer and then reduce the heat so it barely bubbles.
Refrain from Adding Ingredients Too Quickly
While overcooked lentils tend to be mushy, undercooked lentils will be rough, crunchy and hard to chew. Adding salt or acidic ingredients like vinegar too early when cooking lentils can prevent them from thoroughly cooking. To ensure that your lentils cook well, wait until they're done cooking before adding these ingredients. The result? A great flavored lentil that is perfectly cooked.
Lentil-Based Recipes
We understand that cooking with any new ingredient may seem a bit overwhelming at first, which is why we've rounded up a few of our favorite lentil-based recipes to help you get started.
Red Lentil Soup
We love soup, and though it's often credited for being a cold-weather meal, we believe that soup can be enjoyed any time of the year. This Red Lentil Soup fits the flavors of every season. Filled with spices like turmeric and smoked paprika and brightened with lemon and parsley, it will quickly jump to the top of the list of your favorite recipes.
Curried Lentil Sweet Potato Stew
Can't get enough of your favorite curry recipe? To help keep you from falling into a recipe rut, we've put a spin on traditional curry by turning it into a flavorful lentil stew with a creamy texture. Made with a multi-cooker, this Curried Lentil and Sweet Potato Stew recipe is vegan, gluten free, and the perfect addition to your recipe collection. Made with our red lentils, sweet potato and coconut milk, it's a creamy stew that both children and adults will enjoy.
Tomato Basil Lentil Salad
Searching for a dish that combines all of your favorite Italian flavors into one? You've found it. This Tomato Basil Lentil Salad is full of fresh, fragrant and delicious ingredients. But what's even better is that these ingredients can be thrown together in just minutes—no cooking required, except for the lentils. Consider keeping pre-cooked lentils on hand for days when you're running short on time and still want to enjoy a healthy meal. Red lentils, tomatoes, fresh basil and crumbled feta cheese are combined to make this salad. Enjoy it as a light lunch, or enjoy as a side to your favorite dinner recipe.
Now that you know that lentils are part of the legume family, you can combine them with other ingredients to create a well-rounded and nutritious treat. Recreate one of the recipes above, or get creative in the kitchen and make a lentil recipe from scratch. No matter what ingredients you choose to combine with this legume, the result is sure to taste delicious. From everyone at Bob's Red Mill, have a healthy and happy day!
Do you enjoy cooking with lentils? We'd love to hear more about the dishes you create with this legume. Share your favorite recipes with us in the comments below.
