Lentils are a versatile plant-based protein that’s also packed with fiber.
Lentils are a type of legume/dried bean that is round in shape and about the size of a #2 pencil eraser. They’re found in a variety of colors and textures such as red, brown, and green. Brown lentils are a bit more firm than the other two, red being the softest texture of the three. Lentils have an earthy semi-neutral taste to them, which makes it perfect for using these in a wide variety of ways. In comparison to other types of dried beans/legumes, lentils are fairly easy and quick to cook.
How to Use:
They can be used as a side dish, in soups/stews, in curries, blended into thick soups, made into vegetarian patties/burgers, or used in any other way you enjoy using beans.
Nutrient Breakdown of Lentils:
*per 1 cup
Protein — 1 cup of cooked lentils contains almost 18g
Fiber — 1 cup of cooked lentils contains 15g
Molybdenum — 330% DV
Folate — 89% DV
Copper — 56% DV
Phosphorus — 51% DV
Manganese — 49% DV
Iron — 36.6% DV
Zinc — 23% DV
Potassium — 21% DV
B vitamins — B6, thiamin, and B5
Where to Purchase:
Health food stores, grocery stores and in bulk bins, farmers markets, or online retailers
How to Cook:
3 cups water: 1 cup lentils, boil water, add lentils, simmer for 20-30 minutes until soft.
Tips and Tricks:
Lentils do not require soaking because they’re relatively quick cooking, but rinsing and washing are needed before cooking (just to make sure they’re free of small rocks or other debris). You may, however, enjoy soaking and sprouting lentils for added digestive ease and a bit more nutrition.