By: Melissa Altman-Traub MS, RDN, LDN

Lentils have been used in many cultures of the Middle East and India for thousands of years¹. They are what is called a pulse, which is a dried legume seed. Lentils are nutrtious and are a terrific addition to a healthy eating pattern. They are one of the few legumes which don’t need to be soaked before cooking, which makes them very convenient for cooking on busy nights.

Cooking Tips

You can buy lentils dried in bags or canned, and I recommend the dried form. If you have canned ones, rinse first to remove some of the sodium. Dried beans are very easy to cook.

Check over dried lentils carefully for any debris or soil. Then rinse them well.

• For green or brown lentils, simmer in a pot of water for about 20 minutes and rinse. Yellow and red lentils needs only about 10 – 15 minutes.
• Brown or green lentils hold their shape when cooked. Yellow and red lentils don’t and become quite mushy: which is a plus in dal, soups and curries. They are used to hold together the stuffing in this stuffed zucchini recipe: Stuffed zucchini cups with lentils and walnuts

Nutrition in Lentils

A half cup of cooked lentils contain 11 grams of protein! They have 5 grams of fiber, which is 18% of the Daily Value, and 3 mg. or 15% of the Daily Value for iron. They are also high in folate and potassium. Lentils are a heart healthy choice as they contain no fat, cholesterol or sodium²

Suggested Uses for Lentils

• Brown and green lentils are a delicious replacement for meat in recipes.
• Cook with onions, garlic, and diced tomatoes and serve with whole grain pasta
• Combine with peppers, scallions, cumin, and chili powder as a filling for tacos or tortillas
• Use in chili with or instead of beans
• Try a lentil, vegetable, and avocado burrito for a filling meal
• Make a soup with vegetable broth, lentils, corn, zucchini, onions, and cilantro.
• Try lentil cakes or fritters

Lentils are an easy, nutritious, and economical food. They are part of a plant-based diet, which has been found in research to decrease the risk of heart disease, type 2 diabetes, and obesity^3. You can find recipe for lentils and other pulses like chickpeas and beans from pulses.org.

References

1. Lentils, Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/food-features/lentils/
2. Health and Nutrition. Lentils.org. https://www.lentils.org/health-nutrition/
3.   How does Plant-Forward (Plant-Based) Eating Benefit your Health? American Heart Association https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-forward-eating-benefit-your-health

Melissa Altman-Traub MS, RDN, LDN is a nutrition professor, freelance writer, and recipe developer and blogs at: https:/melissatraubrd.com You can follow her on Instagram at melissatraubrd.