Lentils, types and why you need them in your life.

WHAT ARE LENTILS?

You’ve most likely heard of lentils and probably even eaten them, but it can be hard to know just what they are. Lentils are a part of the legume family, which includes chickpeas and beans.

You’d be hard-pressed to find a vegan that doesn’t have a collection of legumes in their pantry, including lentils, whether tinned or dried. They’re packed with protein and nutrients, are super low-budget, and a single large bag can be stored for more than a year in your pantry!

Unlike beans, lentils are also quicker to prepare; not needing to be soaked in advance and ready in as little as 10 minutes depending on the variety and cooking method. However, they’re also one of those ingredients that can be left forgotten in the pantry because of not knowing how to cook/use them.

Luckily, there are several varieties to choose from, and they’re all super versatile. So whether you want to add them to soups, stews, casseroles, burgers, or salads – there are tons of ways to add them to your diet, meaning no more having to worry about wasting them in the back of your pantry!

Like beans, there are several varieties of lentils, with five main types (though hundreds within those), including:

Red and Yellow Lentils (split lentils)

The mildest, sweetest, and most ‘tender’ of the lentil varieties, red and yellow lentils are popular for use in soups and stews, especially when you want a soft texture. Unlike other varieties, these don’t hold their shape (or texture) well when cooked as the seed coat has been removed, which is why they’re often used in pureed soups and sauces (particularly within Indian -like dal- and Middle Eastern cuisine).

Green Lentils (French Lentils)

Unlike red/yellow lentils, green lentils hold up well after cooking and have a nutty, peppery flavor. However, it’s also important to note that they take the longest to cook. However, thanks to their texture, green lentils make for a green addition to salads and flavoring to serve as a side.

Within this category, there are also Puy Lentils (French lentils) referred to as the ‘original green lentil’ from the French region Le Puy. These lentils are unfortunately fairly expensive, though.

HORSE GRAM

Horse gram serves double duties as a lentil. This is because it is one of the most protein-rich lentils on the planet. The first usage for horse gram is feeding horses, hence the name. It is widely used in England to feed both horses and cows because of its rich nutrients.However, despite its name, people can, and should, consume horse gram, as well. In other parts of the world, horse gram has a more pleasant sounding name, such at kulthi in Hindi and kollu in Tamil.

Brown Lentils

One of the most common (and budget-friendly) varieties, brown lentils are easy to use, have a mild yet earthy flavour, and don’t lose their texture upon cooking. These are a bit like the all-purpose lentil – use them within salads, as a base to burgers and patties, in soups, stews, etc.

Black Lentils (Beluga lentils)

With a savoury, earthy flavour (similar to black beans), black lentils are nicknamed ‘beluga caviar’ for their visual similarity to caviar. Luckily, though, this pulse is 100% vegan! Thanks to the robust flavour, these lentils pair well with meaty veggies and marinated proteins like mushrooms, tofu, and seitan.

Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.

Health Benefits of Lentils

When it comes to lentils, we at PBOAB will happily label these a ‘powerhouse’ of nutrition; packed with various vitamins, minerals, and health benefits – including:

• Lentils are protein-dense: Roughly 25% of lentils are made up of protein. A single cup of cooked lentils holds between 20-28g of protein, depending on the variety eaten! Helping to fuel your day and essential for growth and muscle development.

• High fiber: Lentils contain considerable amounts of soluble and insoluble fiber, essential to gut/bowel health.

• Potassium: A single serving of lentils holds more potassium than a large banana. Potassium is excellent for reducing the damage of excess sodium.

• Folate: A single cup of cooked lentils supplies around 90% of the RDI (recommended daily intake) of folate, which is important for building new red blood cells and proper nerve function. This B vitamin is also particularly important for pregnant women.

• Iron: You will eat almost 30% of your RDI iron in a single cup of cooked lentils. Iron is critical for the formation of hemoglobin in the blood.

• Low fat: In fact, they are practically fat-free (just 1g fat per one-cup serving), meaning that you can pair them with fattier ingredients (like avocados – or olive oil) without feeling guilty.

Lentils also have high levels of copper, manganese, and phosphorus and moderate levels of several other vitamins and minerals like zinc, magnesium, niacin, thiamine, etc. Plus, the polyphenols found in lentils contain anti-inflammatory and antioxidant properties.

Top Cooking Tips and FAQs

• Do you need to soak lentils? No – it’s not essential. However, if you’re someone who feels particularly bloated (or gassy) after legumes, it’s recommended. Soaking lentils will help to deactivate the anti-nutrients within (thus increasing the mineral absorption rate), which can cause digestive upset. As a bonus, soaking also helps to break down the amylase within, which makes them easier to digest.

• How to soak lentils? As lentils are small, they don’t need as much time as larger legumes. I recommend rinsing them first. Then combine the lentils and enough cold tap water to cover them with at least a couple inches. Soak for a minimum of 2 hours, up to 24. After soaking, drain, then rinse once more before cooking.

• Can you eat raw lentils? No – please don’t. Like other legumes, uncooked lentils can be toxic to humans and cause severe stomach upset.

• Dry to cooked lentil size? Lentils approximately grow 2-3x their size when cooked. Usually, I find they double in size – plus a little extra.

• For extra flavour: To lightly flavour cooking lentils, place additional ingredients directly into the pan. A Bay leaf, garlic, onion, salt, other herbs (like oregano or a bouquet garni), etc. Even a little vegan white wine would work.

• Don’t over boil the lentils: As soon as the mixture is boiling on the stove top, reduce the heat to low. Otherwise, they’re more likely to fall apart and become mushy.

• Adjusting the cooking time: The amount needed to cook the lentils will depend on their variety, age, and how tender you’d like them to be. For that reason, use the above recommendations as a guideline and adjust if needed.

• Choosing the best lentils: The lentil you select depends on the recipe. While brown lentils are fairly ‘all-purpose,’ red/yellow lentils are best for soups and stews where their mushy texture works well. In comparison, green and brown lentils maintain their shape after cooking and are great for salads, casseroles, side dishes, etc.