Overview

Lentils are a type of legume that have a rich and nutty flavor. They grow in pods that contain one or two seeds each.

Identification

There are several different lentil varieties. All varieties are fairly small, growing to no more than ¼ of an inch in diameter. Lentils can be round, oval, or heart shaped, and colored brown, black, green, red, or orange. The most common varieties in North America are brown, green, and red. Brown and green lentils tend to hold their shape best when cooked.

Nutritional Information

One cup of cooked lentils has about 230 calories, 17.9g of protein, 39.9g of carbohydrates, 15.6g of fiber, 3.6g of sugar, and 0.8g of fat.

Lentils are rich in folate, niacin, and vitamin E. They are also a good source of minerals such as calcium, magnesium, phosphorus, and potassium.

Selection

Lentils are sold dried or canned and you’ll find them in your grocery store or health food store. When selecting lentils, make sure that their packaging is not damaged. For dried lentils, you also want to make sure that no moisture has seeped into the packaging.

Storage

Dried and canned lentils can be stored in your cupboard for up to a year.

Cooked lentils can be stored in an airtight container in the refrigerator for 4-5 days. Cooked lentils can also be stored in the freezer for up to six months, but note that freezing them might affect their texture when reheated.

Preparation

To prepare canned lentils, simply open the can, pour them into a strainer, and then rinse the lentils very well. You can then use the lentils as directed by your recipe, or add them to any dish for extra flavor, texture, and nutrition.

To prepare dried lentils, put them into a strainer and rinse them very well. Next, add 1.5 cups of water to a pot for every 1 cup of dried lentils that you want to cook. Bring the water to a boil and add the lentils. Boil for 2 to 3 minutes and then reduce the heat to a simmer. Cook the lentils until they are tender. Green and brown lentils take approximately 45 minutes to cook while red lentils take only 25.

Fun fact: Unlike most other beans or legumes, dried lentils do not require soaking before cooking. So if you’re in a hurry, lentils are your friend.