Lentils (pulse)

Combined with their high fiber level and low glycemic index, they provide an almost 'perfect meal.'

Lentils appear in the archaeological record over 8,000 years ago. They were found first in the modern regions of Greece, Syria, and Palestine. The Bible tells the story of Esau who gave up his birthright for a dish of lentils (Genesis 25:30-34). Lentils quickly spread to surrounding regions and became a major staple. The lentil is a type of seed referred to as legume. Ancient lentil seeds were much smaller than the common varieties available today.

Lentils come in three main varieties: larger seeds with pale green coats, smaller seeds with dark brown or black coats, and smaller seeds that are bright red and orange (these are typically split and have the outer coat removed). Lentils can be kept almost indefinitely. They should be well-sealed as they are a favorite food of weevils. While longer storage fades the color of the seeds, some believe it improves the quality and taste of the cooked product. Lentils expand to about 2 1/2 times their volume when soaked and prepare better when soaked for about an hour. They take around 20 - 30 minutes to become tender when cooked in boiling water after soaking.

Cooked lentils yield a small amount of vegetable fat. They typically contain nearly half their carbohydrate weight in fiber (i.e. a serving with 20g of carbohydrates may have as much as 10g of fiber). They offer about one-third (1/3) of their calories fromas protein, making them a very abundant vegetarian protein source. Lentil protein is low in the amino acids methionine and cystine so combining lentils with rice or wheat helps provide a more complete amino acid profile. They are also a major source of iron, phosphorous, and copper while supplying quality amounts of Vitamin C, folate, and manganese.

Lentils are often eaten raw. In order for humans to consume raw lentils, they must be soaked and sprouted. Sprouted lentils provide almost no fat content and have negligible fiber, which is converted to other nutrients during the sprouting process. They are far lower calories by weight and retain a high ratio of protein to overall calories. The sprouted variety provide a higher source of Vitamin C and Calcium while retaining a good supply of Iron and Vitamin B6.

The popularity of lentils may come from their versatility. There are hundreds of way to prepare and serve lentils. They can be served in bean salads, soups, and stews (a Roman fresco from 1,200 B.C. depicts the preparation of lentil soup). They can be steamed and baked into lentil bread. They can be dried and served as cereal. They can be blended into hummus. Lentils are popular in Indian cuisine and often adorn curry-based dishes. A pita stuffed with sprouted lentils provides a meal that is high in fiber with complete protein and packed with nutrients.

Lentils have been popular throughout history. They are an incredibly nutrient-dense food. Their low glycemic index and high protein and fiber content make them ideal for weight loss. There are many recipes available that ensure you can try a multitude of flavors and preparations before ever getting bored with them. They take up little space and store for long periods of time so be sure to stock your healthy kitchen with a bag or container of lentils.