In Ancient Egypt, Lentils were dubbed instrumental 

Making children happier - that was monumental! 

Historically called "poor man's meat", lentils were central 

But now, lentils in the diet are supplemental  

The color of lentils you use is fundamental

Red instead of green, may make your dish detrimental

Don't make the right lentil choice be experimental

Take our word for it, they just can be temperamental 

As we discovered in the trial of the Red Lentil Squash soup, the color of lentils you use matters! Let's back up, we are getting ahead of ourselves. 

Lentils are a legume (like beans and peas). Unlike beans, lentils do not need to be soaked before cooking. (Feel free to do your "No Soaking" dance now). There are several colors or types of lentils. Red, green and brown are just a few. 

• Red lentils lose their shape when you cook them. When to use: Pureed Soups, Indian Dishes
• Green lentils hold their shape when cooked. When to use: Casseroles, Salads, Chunky Soups
• Brown lentils can lose their shape and become mushy. When to use: Pureed Soups, Indian Dishes 

Just let it be intuitive! If you want the lentils to disappear in the dish, use red or brown. If you want to be able to count how many lentils are on your plate, use green.

All types of lentils are high in fiber, iron and folate.

As Jacqueline B. Marcus (MS, RD, LD, CNS, FADA) just recently declared to a room full of dietitians "No food is nutritious, unless it is consumed." 

So let's dive into the "How to" of cooking lentils so your body can thank for you all wonderful nutrients you are feeding it. 

How to Cook Lentils: 

1. Place the lentils in a colander or sieve, rinse with cool running water. Drain well. Remember, no soaking is needed!
2. In a large saucepan combine 5 cups cool water and 1 pound lentils. Bring to a boil. 
3. Reduce heat and simmer, covered, until tender, stirring occasionally. 
4. For brown and green lentils, allow 25 to 30 minutes for cooking time. For red lentils, allow 5 to 10 minutes. 
5. Drain any excess cooking liquid and use as desired.

More Lentil Elemental-s:  

(So that your dish does not end up to be detrimental)

• One pound (16 ounces) of dry lentils yields about 7 cups cooked
• Add salt or any salty seasonings only when lentils and other beans are tender. Salt keeps them from softening and extends the cooking time (which makes your "no soaking" dance all-for-naught)
• Store cooked lentils in a covered storage container in refrigerator for up to 3 days 
• Cooked lentil dishes also freeze well
• Dry lentils in a sealed container store well in a dark, cool area for up to 12 months  

Bon Appetit!

Red Lentil Squash Soup*

Ingredients:

1 c. red lentils, rinsed

1 ½ t. salt

1 small butternut squash, halved

2 medium yellow onions, diced

1 ½ T. olive oil

1 small sweet potato, diced

2 T. fresh ginger, minced

1 T. cumin seed, toasted and ground

1 t. turmeric

¼ tsp. red pepper flakes

4-5 c. vegetable broth

2-3 T. fresh lemon juice

Directions: 

1. Preheat the oven to 375⁰. 
2. Combine rinsed lentils with 4 cups of water and 1 t. salt in a soup pot.  Bring to a boil, lower heat, and boil gently for about 20 minutes, skimming off any foam that rises to top.
3. While lentils simmer, cut the squash in half; remove seeds, and place halves cut side down on a baking sheet.  Roast squash for 45 minutes, or until it is soft. 
4. While squash is cooking, sauté onions in olive oil with a pinch of salt over medium heat, stirring often, until they are soft and turning golden brown, 20-30 minutes.
5. When the lentils are tender, add onions, sweet potatoes, ginger, cumin, turmeric, red pepper flakes, and 4 cups broth.  Simmer everything together, covered for another 25 minutes.
6. When squash is roasted, scoop it out of its skin and add it to the soup.  Cook until everything is soft.  Add another cup of vegetable broth if the soup seems too thick.
7. Puree soup, if desired, in the blender.  Return the soup to the pot and add lemon juice to taste. 

*Adapted from Love Soup by Anna Thomas

Nutritional Information (1 cup serving): 170 calories, 3 g fat, 7 g protein, 6 g fiber