What is small, round, comes in a variety of colors, and is delicious in this week’s soup? Yup, lentils!
Unfortunately, despite lentils being packed with nutrients and a great addition to numerous dishes, many
people (including me) often forget about these yummy legumes. Curious why you should add these to your
diet and how? Keep reading!
Unfortunately, despite lentils being packed with nutrients and a great addition to numerous dishes, many
people (including me) often forget about these yummy legumes. Curious why you should add these to your
diet and how? Keep reading!
Nutrients in Lentils
As stated, lentils have many nutritious qualities and contain multiple nutrients that tend to be lacking in the
average American diet. For example, lentils are rich in iron, potassium, fiber, manganese, and antioxidants.
Even more, these legumes are a great plant-based protein source, as ½ cup of lentils has ~12 grams of protein.
average American diet. For example, lentils are rich in iron, potassium, fiber, manganese, and antioxidants.
Even more, these legumes are a great plant-based protein source, as ½ cup of lentils has ~12 grams of protein.
Types of Lentils
There are many different types of lentils, the main types are red, yellow, orange, brown, green, and black.
More often than not, you will find when purchasing lentils the colors red, yellow, and orange are sold as split
lentils. This means the husk of the lentil has been removed, and these lentils will cook faster than whole lentils,
which still have their husk. As these lentils cook faster, they will not keep their shape, making them great for
soups or stews that are pureed. In contrast, black, green, and brown lentils are typically sold as whole lentils
meaning they are firmer and will hold their shape better, so these are the ones you can throw into salads,
curries, and pasta dishes!
More often than not, you will find when purchasing lentils the colors red, yellow, and orange are sold as split
lentils. This means the husk of the lentil has been removed, and these lentils will cook faster than whole lentils,
which still have their husk. As these lentils cook faster, they will not keep their shape, making them great for
soups or stews that are pureed. In contrast, black, green, and brown lentils are typically sold as whole lentils
meaning they are firmer and will hold their shape better, so these are the ones you can throw into salads,
curries, and pasta dishes!
How to Cook Lentils
Another great reason to eat more lentils is they are ridiculously easy to cook. When cooking lentils, start by
rinsing them off using a strainer to remove any dirt. Making preparation even easier, unlike beans, lentils do
not need to be pre-soaked so you can skip straight to cooking by adding 3 cups of water to 1 cup of lentils in
a pot. Bring this to a boil, cover the pot, and reduce the heat to a simmer. Cook the lentils for about 20-30
minutes if you are using whole lentils, or 10-15 minutes for split lentils. Then you're done, easy right?
rinsing them off using a strainer to remove any dirt. Making preparation even easier, unlike beans, lentils do
not need to be pre-soaked so you can skip straight to cooking by adding 3 cups of water to 1 cup of lentils in
a pot. Bring this to a boil, cover the pot, and reduce the heat to a simmer. Cook the lentils for about 20-30
minutes if you are using whole lentils, or 10-15 minutes for split lentils. Then you're done, easy right?
Overall, lentils are easy to cook, full of beneficial nutrients, and there are multiple varieties to experiment with.
Moreover, if you don’t feel like cooking them, you can also buy them canned. So, go buy some lentils and
get cooking!
Moreover, if you don’t feel like cooking them, you can also buy them canned. So, go buy some lentils and
get cooking!
Make it a Meal!
Tomato Basil Grilled Cheese
4 servings
8 slices whole grain bread
2 tbsp olive oil/butter
8 oz mozzarella (or any preferred melting cheese)
1 (8 oz) jar sun-dried tomatoes
½ cup packed fresh basil leaves
Directions:
Spread one side of each bread slice with butter/oil of choice. Place oiled/buttered side of bread face down in a
low-heated pan. Divide cheese evenly over one slice. Apply sun dried tomatoes and basil leaves to the same
slice. Allow bread to toast for 1-2 minutes, then top with remaining bread slice. Carefully remove from heat
and cool slightly. Slice in half and serve!
Spread one side of each bread slice with butter/oil of choice. Place oiled/buttered side of bread face down in a
low-heated pan. Divide cheese evenly over one slice. Apply sun dried tomatoes and basil leaves to the same
slice. Allow bread to toast for 1-2 minutes, then top with remaining bread slice. Carefully remove from heat
and cool slightly. Slice in half and serve!
Italian Lentil Soup
Yield: 2 quarts (8 servings)
Ingredients:
1 ½ tsp olive oil
1 medium onion diced
1 cup carrots, diced
¾ cup celery, diced
1-2 cloves garlic, minced
3 ¼ cups vegetable broth
3 ¼ cup red lentils, rinsed
1 (14.5 oz) can diced tomatoes
1-2 bay leaves
¼ tsp thyme
½ tsp dried basil (1 ½ tsp fresh basil)
⅛ tsp black pepper
1 pinch crushed red pepper
3 oz tomato paste
2 oz frozen kale
1 ½ tsp red wine vinegar
Directions:
Add oil to the pan. Sauté onions, carrots, and celery for 6-7 minutes Add garlic and sauté for an additional
1-2 minutes until fragrant. Add broth, water, red lentils, tomatoes, bay leaves, thyme, black pepper, crushed
red pepper, and tomato paste. Bring to boil and reduce heat. Simmer for 25-30 minutes, or until lentils and
vegetables are tender. Remove all bay leaves. Add kale and vinegar, cook for an additional 5 minutes.
Add oil to the pan. Sauté onions, carrots, and celery for 6-7 minutes Add garlic and sauté for an additional
1-2 minutes until fragrant. Add broth, water, red lentils, tomatoes, bay leaves, thyme, black pepper, crushed
red pepper, and tomato paste. Bring to boil and reduce heat. Simmer for 25-30 minutes, or until lentils and
vegetables are tender. Remove all bay leaves. Add kale and vinegar, cook for an additional 5 minutes.
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