I have a lot of posts using lentils as an ingredient. Most of these dishes are from India, where lentils are called Dahl. And are a National dish. These are usually served with rice and Na’an bread or Roti. But realizing the importance of lentils from a cultural standpoint and their nutritional importance. I feel an entire post is justified.
Lentils are a Legume, a family that includes; peas, chickpeas, soybeans, some beans, amongst others. The wonderful thing about the legume is that not only does it supply us with essential vitamins and minerals, it also gives back to the soil, making it more fertile. The lentil was first domesticated in the Fertile Crescent of the near east around 6000 BCE to 5000 BCE. That area being Egypt to the west to Iran in the east, Kuwait in the south to Turkey in the north. Although lentil remains have been found in Greece that dated to 11000BCE, that was pre domestication. Today the the main supplier of lentils is Canada followed by India.
Lentils come in assorted varieties, that range in color and how they cook, and taste. Of all the varieties, these are the three most common.
Brown lentils; they have an earthy flavor and hold their shape well when cooked.
Green lentils; these are similar to brown lentils, yet have a more robust peppery taste.
Red/Yellow lentils, these are the variety that are sold split, they have a mild nutty taste, and when cooked form a smooth puree. They are the most popular variety in India, where they are served as Daal.
Domesticating a plant involves cross breeding different strains to increase yield, adapt flavor, create hardier strains that can resist some diseases. And there’s good reason to domesticate the lentil. It is an excellent source of nutrition. And is a staple diet in many eastern countries, like India and Iran. It’s an easy dish to prepare, all you need is a pot, water and some spices, and in 1/2 hr. you have a nutritious meal. Here’s a link to some recipes
The health benefits of lentils are huge, it’s why they’ve been a staple ingredient for thousands of years. They’re very high in fiber. There are two types of fiber, soluble and insoluble. The soluble fiber is absorbed into the body. Along with complex carbohydrates, helps to prevent sugar spikes. Lentils have a low glycemic index and are very diabetic friendly. And the insoluble fiber, which passes through the gut unchanged keeping you regular. The insoluble fiber also helps the bacteria that lives in your large intestine, this promotes gut health.
But fiber is not the whole story, there’s more. Lentils have carbs, but not just any carbs, they contain complex carbs. I wrote a post on carbohydrates, there’s some good stuff in there. The thing about complex carbs is that they breakdown slower, making you feel fuller longer after a meal. So you don’t go running for more food, this helps to control weight. Unlike simple carbs that give you a short term rush then you crash.
So we’ve discussed fiber and carbohydrates, let’s move on to vitamins and minerals, more things our bodies need to function properly.
Vitamins; As percentage Daily value
B1 15% DV, Is needed for certain cellular functions.
B5 13% DV, Helps to metabolize proteins, carbs and fats.
B6 14% DV, One of the 6 essential vitamins required by the body.
Folate (B9) 45% DV A supplement given to pregnant women, helps with cell production, DNA and RNA production.
Minerals;
Iron 25% DV, Essential for blood to transport oxygen.
Manganese 24% DV, Required for bone formation and is a critical component of some proteins and enzymes
Phosphorus 26% DV, Phosphates are components of DNA and RNA
Sodium 16% DV In correct doses needed for electrolyte balance, heart activity and some metabolic functions
The complete list is much longer but, this is just the ones with the highest DV value. All of these vitamins and minerals are available as supplements, but, I feel it’s always better to naturally process them from food. So as you can see, the humble lentil packs a serious health punch. Certainly justifies being part of a healthy balanced diet.
Lentils are used as a replacement for meat based protein by vegetarians. When 1.5 cups of lentils are cooked and served with rice, you’ll get more protein then 3 oz. chicken breast without the downsides of meat, like fat and cholesterol. Definitely a reason for “meat free Mondays”
And, there you have a little of the lentil story, quite an amazing little legume. Thank you for reading, hope you found this post helpful.