Lentil Varieties
The lentil (Lens culinaris) is a feathery legume with lens-shaped seeds, which typically grow two to a pod. The plant originated and was among the first crops to be domesticated in the Near East. It has been a part of the human diet since Neolithic times.
A similarity in shape to the lentil, which is Latin for “lens,” also led to the eye’s borrowing the name for its optical lens. Lentil types comprise a wide variety, with colors that include yellow, red-orange, green, brown, and black. Red, white, and yellow lentils have their hulls removed in a process called decortication. Many lentil types come in large and small varieties and are sold in many forms, with or without the hulls, whole or split.
The leaves of the lentil are relatively small compared to those of other food legumes. The pods are oblong, compressed, 6 to 20 millimeters long and 3 to 10 millimeters wide, and usually contain one to two lens-shaped seeds. Seed diameter ranges from 2 to 9 millimeters, while colors can vary from light green or greenish red to gray, tan, brown, or black. The seeds of some varieties can have purple and black mottling and speckling.
Lentils are usually sown in late April or early May, when soil temperatures are above 40 ° Fahrenheit (4 ° Celsius). The North American lentil crop is planted in early spring and harvested in late summer. Early seeding will increase the height and size of the plant at first bloom, while planting after April can result in lower quality and diminished seed yield.
The Use of Lentils
Lentils are most well known for their namesake soup, which is popular across North and South America and Europe. In India and elsewhere, lentils are often combined with rice, which has a similar cooking time. Typically, lentils are consumed as a soup or combined with vegetables and boiled to a stew-like consistency before being seasoned with a mixture of spices to make a variety of side dishes, including the Indian dhal. These are then served over rice and roti. In the Jewish tradition, the round shape of the lentil symbolizes the life cycle, and for this reason they have become traditional food for mourning.
FAQs
Lentils have plenty of folate, iron and vitamin B1, which also support your heart health. Lentils may be associated with a lower risk of heart disease, by lowering bad cholesterol and blood pressure. One study found that eating lentils led to greater reductions in blood pressure than eating chickpeas, peas or beans.
Is lentils healthier than beans? ›
Nutritional properties: Lentils have a lower phytate content than beans and are lower in indigestible sugars, which means that they are less likely to lead to flatulence than beans. Beans are also slightly higher in carbs than lentils, though their dietary fiber content can vary between legumes.
Are lentils a carb or protein? ›
A source of plant protein. Lentils are a rich source of protein making them a great alternative to meat or fish. As much as a third of the calories from lentils comes from protein, which makes lentils the third highest in protein, by weight, of any legume or nut.
What are the pros and cons of lentils? ›
Eating half a cup of cooked lentils gives you lots of essential nutrients and their high fiber content makes you feel full. However, the fiber in lentils can be hard for your body to break down. Eating too many lentils can cause gas, bloating, and cramping.
Do lentils clean your gut? ›
Lentils are high in fiber, which supports regular bowel movements and the growth of healthy gut bacteria. Eating lentils can increase your stool weight and improve your overall gut function ( 5 ).
Do lentils burn belly fat? ›
Lentils and beans are rich in soluble fiber, which is the single best carbohydrate to help you burn belly fat. "Soluble fiber forms a thick gel when it binds with water in the body," Tracy said. "This gel that forms therefore slows digestion in the body, which keeps you feeling full for longer!
What's healthier, chickpeas or lentils? ›
Chickpea and lentils both only contain what scientists consider "good fats." Therefore, Chickpeas are better as they have more "good fats." Lentils have more dietary fiber than Chickpeas. Fiber is a strange nutrient. It doesn't provide calories and doesn't stick around your body.
Are lentils anti-inflammatory? ›
Overall, lentils are a highly nutritious food with various health benefits, including anti-inflammatory and antimicrobial effects. The fiber and protein content in lentils make them beneficial for weight management, blood sugar regulation, and supporting overall gut health.
Are green or black lentils healthier? ›
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.
Can I eat lentils every day? ›
However, it's worth bearing in mind – if you are planning on eating lentils every day – that the fibre they contain can be difficult to break down and can potentially cause gas and cramping if you eat too much of it.
Even though pulses contain carbohydrates, they don't give sharp rises to blood glucose levels compared to other carbohydrate-containing foods. The make-up of the carbohydrates in pulses, the fibre content and the fact that they are high in protein slows down the breakdown of the carbohydrates into glucose in the blood.
Do lentils cause gas? ›
Eating lentils can cause gas and bloating because they're high in fiber that your body is unable to break down. While fiber plays a large role in supporting and regulating your digestive system and bowel movements, it can also produce bacteria that leads to cramping and gas pains.
How much lentils to eat per day to lose weight? ›
Eating about 3/4 cup (130 grams) each day of these foods known as pulses led to a weight loss of 0.34 kilograms (just over half a pound), in a systematic review and meta-analysis of all available clinical trials on the effects of eating pulses.
Do you need to soak lentils? ›
Lentils to do not require soaking like other pulses. Rinse your lentils with fresh water before boiling to remove any dust or debris. Cook on a stovetop, using 3 cups of liquid (water, stock, etc) to 1 cup of dry lentils. Be sure to use a large enough saucepan as the lentils will double or triple in size.
What's healthier, split peas or lentils? ›
In terms of nutrition, they're both high in fiber and protein, with lentils having a slightly higher amount of iron. They also share an earthy, nutty flavor, although lentils lean a little richer, and split peas are creamier when cooked.
