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Lentils

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Preparation, uses, and tips

Lentils make delightful soups and can be used in casseroles, salads, and stews; they also make excellent croquettes or patties. They are fast and simple to prepare, and make a nourishing, hearty, and inexpensive meal when eaten with brown rice. Although it is not necessary to soak lentils, they should be thoroughly picked through and washed to remove impurities. Brown lentils will cook in 50 to 60 minutes, while other varieties, such as the skinless orange variety, take less time, about 25 minutes. Avoid overcooking lentils, as they quickly turn mushy. 1 cup of dried lentils makes 3 to 4 cups of cooked beans.

Buying and storing tips

Store dried lentils at room temperature in an airtight container or jar.

Varieties

Lentils are a member of the vetch family and are grouped according to size—large or small. They are not sold fresh, but are dried as soon as they are ripe. Dozens of varieties of lentils exist in addition to the brown variety most common in the West, with colours that range from yellow to red-orange to green.

Nutrition Highlights

Lentils, 1 cup (198g) (boiled)
Calories: 229
Protein: 17.8g
Carbohydrate: 39.8g
Total Fat: 0.75g
Fiber: 15.6g
*Excellent source of: Iron (6.6mg), Potassium (730mg), and Folate (357 mcg)
*Good source of: Niacin (2.1mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.