Who doesn’t love lentils? (I throw split peas in this category too). They are earthy, versatile, fit the budget, and are easy and quick to prepare.
Sometimes we get caught up in the latest fad foods and forget about the most staple of foods. As the food fads come and go, lentils have endured for thousands of years. Archaeologists have discovered lentil seeds in Near and Middle Eastern villages that date back to 6,000 B.C.
Lentils are a great source of protein (1 cup cooked has 18gr protein), folic acid, and trace minerals. One cup cooked has a whopping 16gr of cholesterol-lowering fiber. Their high fiber also prevents blood sugar levels rising quickly after a meal. The Nurses’ Health Study II questionnaires completed in 1991 and 1995 by 90,630 women found women who ate beans or lentils two or more times a week had a 24% lower risk of breast cancer.
Lentils can be used to make tacos, chili, casseroles, veggie burgers, sloppy joes, stuffed mushroom appetizers, soups, stews, salads, lentil loafs, pâtés, enchiladas, shepherd pie, Indian dal, lentil Bolognese pasta, dips, and more.
To cook lentils, first inspect the lentils by spreading them out in a light-colored dish and check for debris. Next rinse under water. The grey foam you will see is the saponins found in the lentils. It is harmless – just rinse until the foam subsides. Then they are ready to cook—one part lentils to three parts water or vegetable broth. Soaking the lentils ahead of time is optional. If you choose to soak the lentils, cut the cooking time in half. Soaking will make the lentils more digestible. The length of time cooking within each variety of lentil can vary depending on the condition of the lentil and how old they are, so cooking times are approximate. Cook until the desired texture is achieved.
There are many varieties of lentils, but these are the most widely known and used:
Green Lentils: These lentils hold their shape well and have a nutty flavor. Generally, they take 30-45 minutes to cook on the stovetop. They can also be cooked in the Instant Pot combining 1 cup of lentils and 4 cups of water or broth and cooked on high pressure for 10 minutes with a quick release. Lentils make a wonderful salad by adding cooked lentils to sautéed diced celery, carrots, thyme, and red onion and adding a sprinkle of red wine vinegar or lemon juice. A salad can also be made by adding to cooked bulgar wheat or a pilaf adding brown rice. Another green lentil is the Puy lentil. It is a French lentil from the LePuy region of France. They are dark in color and round and hold their shape very well. They have a nutty, earthy flavor. Use 1/2 cup puy lentils to 1 1/2 cups liquid.
Brown Lentils: Brown lentils have a thinner skin than green lentils so they cook more quickly—20-25 minutes. They don’t hold their shape quite as well as green lentils.
Brown and green lentils can be used interchangeably. If you wish to cook brown lentils in the Instant Pot, use the same method as with green lentils.
Red and Yellow Lentils (split lentils): These are the tenderest variety of lentil and have a creamy texture and mild flavor. They are used when you want a soft texture such as pureed soups, stews, dip, or Indian dal. Cook 1 cup of dry red or yellow lentils in 2 1/2 cups of water or vegetable broth. They cook in just 15-20 minutes. Dal is often made with tomatoes and onions and a variety of spices that are added at the end of the cooking time. Dal can be served with rice, quinoa, naan or millet. Red and yellow lentils can be cooked in the Instant Pot but will have a mushier texture. Use the same ratio of lentils to liquid and pressure cook on high 3-4 minutes and allow a natural release for 15 minutes.
Split Peas: Although a member of the lentil family, split peas are actually, as the name says, regular green peas that have had the outer skin removed, dried, and split in half. I am including split peas in this article simply because I love them! Split peas can sometimes be substituted for lentils in recipes. Another reason to mention split peas is we don’t often think of preparing them, and we are missing out because they are nutritious and delicious. They are high in fiber, protein, potassium, iron, and magnesium. One cup of cooked split peas has 16gr of protein as well as 16gr of fiber. Hopefully this is a gentle reminder to include them in your diet. Split peas make a great soup or dip. As with all beans and legumes, spread them out in a light colored dish and inspect for debris and rinse well before cooking. Like red and yellow lentils, they do not need to be presoaked, but if you have digestive issues or want to shorten the cooking time, feel free to soak anywhere from 4 hours to overnight before preparing. If they are not presoaked, split peas will cook on the stovetop in 35-45 minutes using the ratio of 1 cup of dry split peas to two cups of water. If they have been presoaked, cook for
20-30 minutes. They can be prepared in the Instant Pot by placing 2/3 cup of rinsed split peas with 1/1/2 cups of water or vegetable broth. Cook on high pressures for 6 minutes, then allow natural release for 10 minutes and then release the pressure.
Split pea soup serves as a nourishing comfort food perfect for cold weather. Below is my favorite split pea soup recipe.
Smoky Split Pea Soup
1 medium onion, diced small
4 cloves garlic, minced
Several pinches of black pepper
4 teaspoons smoked paprika
2 teaspoons dried thyme
1 1/2 cups diced carrots
1 1/4 cups diced celery
1 1/4 cups split peas
6 cups vegetable broth
1 tablespoon freshly squeezed lemon juice
Preheat a 4-quart pot over medium high heat. Sauté the onions in a bit of water until translucent, about 4 minutes. Add the garlic and pepper, and sauté for another minute.
Add the paprika and thyme and stir continuously for about 15 seconds to lightly toast the spices.
Add the carrots, celery, split peas, and broth. Cover the pot and bring to a boil, keeping a close eye on it. Once it’s boiling, lower the heat to simmer and cook for about 40 minutes, until the split peas are creamy. Stir occasionally to prevent the soup from burning at the bottom. If necessary, thin the soup with water. Add the lemon juice and taste for seasonings. Let the soup sit for 10 minutes or so for maximum flavor and serve. Serves 6.
Per Serving: 190 calories,1.5g fat, 32g fiber, 8g sugar, 13g protein, 120% Vitamin A, 10% Vitamin C, 8% Calcium, 20% Iron.
Recipe adapted from Appetite for Reduction by Isa Chandra Moskowitz.
With so many types of lentils and endless ways to use them, what’s not to love? Warming up to lentils will add more variety to your meals, will be kind to your wallet, and can boost your health.
