Are lentils the new trendy superfood? It seems so! Lately, we've seen lentils popping up everywhere. Lentils are an ancient edible seed that's been consumed for thousands of years. In this article, we'll break down everything you need to know about the health benefits of eating lentils and provide recipes so that you can begin cooking with them today.
Lentils Nutritional Profile
While you may have seen a few different types of lentils on grocery store shelves, you probably haven't reviewed the nutritional information on the back of the bag unless you cook with them regularly. A favorite ingredient in Indian cuisine, lentils are used in everything from masoor dal to curries and are an essential source of plant-based protein for millions of individuals worldwide. That being said, what are lentils exactly? Lentils are a legume from the same family as chickpeas, beans and peas. Rich in nutrients, they can be found in many different varieties, the most popular being: Red Lentils, Green Lentils and Brown Lentils. While each type of lentil has a different texture, flavor and nutritional benefits, the health benefits generally remain the same.
Red Lentils
While they may be called red lentils, the hue of this type of lentil can range from red to orange and yellow. Regardless of the shade, red lentils remain a popular type, especially when cooking authentic recipes like daal. Red lentils have a slightly sweet flavor and break down quickly when cooked. Because of this, they are ideal for thickening soups, stews and sauces. Loaded with nutritional benefits, their quick cooking time of 15-20 minutes makes them the perfect healthy meal to create when you're running short on time.
Green Lentils
Green lentils are the second most common type of lentil. Though the color may range from pale to khaki green, the flavor will remain unchanged. Green lentils like our Petite French Green Lentils have a pleasant, peppery flavor and a lovely dark green color. They cook on the stovetop in just 25 minutes and don't need to be soaked beforehand. Despite their cook time being longer than brown and red lentils, green lentils hold their shape and texture well and won't break down during cooking. Their sturdy build makes them the perfect lentil variety to add to your favorite salads.
Petite French Green Lentil Nutrition Facts
Brown Lentils
When you think of lentils, Brown Lentils are probably the type that first comes to mind. Brown lentils are the most versatile of the three, and because of this, they can be used in most lentil recipes. Brown lentils have a flat, lens-like shape and have a quick cooking time of about 20 minutes. Their pleasantly mild, earthy flavor makes them perfect for soups and stews. They can also replace meat in tomato sauce, tacos and shepherd's pie.
Lentil Health Benefits
The types of lentils above differ in flavor, texture and color. However, they all boast the same incredible health benefits. Read on to learn more about the health benefits of lentils and why they'd make a great addition to your healthy diet.
Lentils are a Good Source of Protein
All lentils contain plant-based protein, which is excellent news for our vegan and vegetarian readers. While protein is commonly found in dairy products and lean meats, getting an adequate amount of protein may be challenging at first when switching to an animal-free diet. However, by consuming legumes like lentils, you can ensure that you're meeting your daily protein requirements without the need for supplements. That being said, because lentils are not considered a complete protein (one that contains all nine essential amino acids), you'll want to combine them with additional protein sources to meet your amino acid needs.
Lentils Contain Iron
Each serving of lentils contains iron, which is essential to good health. Iron helps keep oxygen pumping through your body, promoting healthy blood flow.
Lentils Contain Fiber
Lentils are a great source of fiber, making them an excellent addition to any healthy diet—especially plant based ones. Even though dietary fiber isn't digestible, it plays an essential role in the health of your digestive system. Dietary fiber works in many ways. It can help add bulk to stools allowing them to pass through the digestive system easier and relieving symptoms like diarrhea. Fiber also acts as a food source for the good bacteria found in your gut—the same bacteria that fight off harmful bacteria protecting you from illness. Lastly, consuming lentils and foods rich in fiber help keep you fuller for longer as the complex carbohydrates in lentils act as a stable, long-lasting source of energy.
Lentils Cook Quickly
One of the most challenging parts of healthy eating is finding recipes for all of your weekly meals. While there may be some nights where you're able to spend hours in the kitchen creating a recipe from scratch. There are bound to be others where you're running short on time. Instead of reaching for the pre-made frozen meal at the back of your freezer, reach for lentils instead. Lentils quick cook time makes it easy to whip up a healthy meal fast. You can cook lentils in under 30 minutes. Additionally, their subtle taste can be used to create dishes of all flavors.
Lentils Are Easy to Make
The versatility and quick-cooking time of lentils make them a widely loved ingredient of at-home chefs. And while lentils are quick to make, they are also easy to make. No special skills or fancy kitchen equipment is needed to create a lentil-based meal. Instead, by just following a few steps, perfectly cooked lentils can be made by nearly anyone. This makes the thought of cooking healthy meals much more possible, especially for novice at-home cooks and bakers.
Lentil-Based Recipes
We've talked about how easy it is to create a lentil-based meal, and now it's time to try it out for yourself. No matter your skill level, follow the lentil-based recipes below to make a mouthwatering and healthy meal that everyone at the table will enjoy.
Curried Lentil and Sweet Potato Stew
Looking for a creamy and flavorful stew to warm up with on a cold night? This Curried Lentil and Sweet Potato Stew is just that. Vegan and gluten free, it's made with our Red Lentils for a boost of texture and nutrition. When combined with spices like cumin and turmeric, it's irresistible.
Spicy Veggie Burgers
Burgers are always a good idea. Whether you're following a plant based diet or practicing meatless Monday, this Spicy Veggie Burger recipe is sure to satisfy your cravings. To make these burgers, Indian flavors are added to lentil-based patties and served with an assortment of toppings. Keep things traditional by serving these burgers with lettuce, tomato and ketchup, or take them up a notch by adding chutney and amaranth greens.
Pesto and Farro Grain Bowl
This Pesto and Farro Grain Bowl is sure to be a hit at your next family dinner. Loaded with fresh vegetables and chewy farro, and topped with microgreens and lentils, it's bursting with good flavor and ingredients. Pesto, parmesan and pine nuts can be added to tie all of the flavors together into one delicious meal.
Vegan Quinoa Chili
The best meat-less chili that you'll ever try, this Vegan Quinoa Chili uses a unique combo of quinoa, lentils and beans to recreate the widely loved texture of traditional chili. The addition of sweet potatoes, cocoa and cinnamon takes this bowl to a new level, making it the perfect game-day treat.
Healthy, tasty and easy-to-make lentils are an excellent snack when you're craving a homemade meal and don't have much time to spend in the kitchen. Recreate one of the recipes above, or combine your favorite ingredients to make a lentil-based meal from scratch. We're confident the result will be delicious. From everyone at Bob's Red Mill, happy cooking!
Curious to learn more about lentils? Check out What Are Lentils Good For to become an expert in this superfood.
We'd love to hear about the lentil recipes you enjoy making at home? Share your favorite lentil-based dishes with us in the comments below.
