Lentils 101: All You Need to Know!
There are 6 varieties of lentils in this world, and they all come with different cooking times, nutritional values, and purposes. Who knew, right? Lentils (aka pulse) are a very fascinating food. Here’s all you need to know if you’re interested in incorporating them into your diet on a more regular basis.
All varieties are super low-fat and boast high amounts of protein, fiber, calcium, iron, and other nutrients. They're awesome in traditional dishes like curry or soup and layered atop fresh salads. But they’re also delicious blended into veggie burgers, sauces, casseroles, and as a stand-alone vegetarian main.
BLACK LENTILS. Often called beluga lentils (because they resemble beluga caviar), they have a full-bodied and earthy flavor like a black bean, and pair beautifully with other proteins or meaty vegetables. Taking approximately 25 minutes to cook, they’re the most nutritious variety of lentils. One half cup of uncooked black lentils provides 26g protein, 18g fiber, 100mg calcium, 8mg iron, and 960mg potassium, according to the USDA. Plus, they are full of anthocyanin, an antioxidant usually found in purple and blue foods.
BROWN LENTILS. They’re one of the most common varieties of lentils sold in the United States. You can find them at most grocery stores; they hold their shape nicely once cooked and can be used similarly to green lentils. With a more mild and earthy flavor, they're like the all-in-one lentil, because they are delicious mashed into veggie burgers, as a salad topper, or even blended into soup. Cook these for 35-45 minutes. One half cup of uncooked brown lentils brings 24g protein, 80mg calcium, 26g fiber, and 4mg iron.
RED AND YELLOW LENTILS. Mild and sweet lentils, they’re typically found in Indian and Middle Eastern dishes. They become slightly mushy when cooked down, so this variety is often used for thickening soups, purees, and stews. They cook in about 15-20 minutes and are used to give bright color and a sweet, nutty flavor to dishes. One half cup of uncooked red lentils provides 22g protein, 10g fiber, 40mg calcium, 6mg iron, and 600mg potassium.
GREEN AND PUY LENTILS. Green lentils are rich in antioxidants, iron, and magnesium. They take the longest to cook of all the varieties, about 45 minutes, but hold their shape well. Puy lentils (aka French lentils), the original green lentil that’s actually harvested in the French region of Le Puy, are known for having the best texture and flavor of all lentil varieties. Because of this, they tend to be the most expensive type. One half cup of dried green lentils provides 24g protein, 10g fiber, 80mg calcium, and 4mg iron.
Because the Puy lentil boasts the best texture and flavor, I researched where we can find them. Target, World Market, Whole Foods, Trader Joes, and some Walmart stores do carry them. If you don’t have any of these stores in your area, you can easily find them online (amazon.com showing the best price as I write this).
I’ll finish with a recipe from the New York Times Cooking section that features Puy lentils and shows 5 stars out of almost 300 reviews. It’s a traditional French recipe, easy to prepare, and is very versatile. For instance, you can substitute chicken or beef broth for the water, or combine the water with cooking wine. And adding fresh sliced mushrooms halfway through the cooking process contributes another flavor dimension and texture layer.
In other words, this is a recipe with which you can be very creative. So have fun, and bon appetite!
3 tablespoons olive oil
1 onion peeled and finely chopped
2 cloves garlic peeled and finely chopped
1 carrot peeled and finely chopped
2 1/4 cups French lentils
1 teaspoon dried or fresh thyme
3 bay leaves
1 teaspoon kosher salt
Directions:
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All varieties are super low-fat and boast high amounts of protein, fiber, calcium, iron, and other nutrients. They're awesome in traditional dishes like curry or soup and layered atop fresh salads. But they’re also delicious blended into veggie burgers, sauces, casseroles, and as a stand-alone vegetarian main.
BLACK LENTILS. Often called beluga lentils (because they resemble beluga caviar), they have a full-bodied and earthy flavor like a black bean, and pair beautifully with other proteins or meaty vegetables. Taking approximately 25 minutes to cook, they’re the most nutritious variety of lentils. One half cup of uncooked black lentils provides 26g protein, 18g fiber, 100mg calcium, 8mg iron, and 960mg potassium, according to the USDA. Plus, they are full of anthocyanin, an antioxidant usually found in purple and blue foods.
BROWN LENTILS. They’re one of the most common varieties of lentils sold in the United States. You can find them at most grocery stores; they hold their shape nicely once cooked and can be used similarly to green lentils. With a more mild and earthy flavor, they're like the all-in-one lentil, because they are delicious mashed into veggie burgers, as a salad topper, or even blended into soup. Cook these for 35-45 minutes. One half cup of uncooked brown lentils brings 24g protein, 80mg calcium, 26g fiber, and 4mg iron.
RED AND YELLOW LENTILS. Mild and sweet lentils, they’re typically found in Indian and Middle Eastern dishes. They become slightly mushy when cooked down, so this variety is often used for thickening soups, purees, and stews. They cook in about 15-20 minutes and are used to give bright color and a sweet, nutty flavor to dishes. One half cup of uncooked red lentils provides 22g protein, 10g fiber, 40mg calcium, 6mg iron, and 600mg potassium.
GREEN AND PUY LENTILS. Green lentils are rich in antioxidants, iron, and magnesium. They take the longest to cook of all the varieties, about 45 minutes, but hold their shape well. Puy lentils (aka French lentils), the original green lentil that’s actually harvested in the French region of Le Puy, are known for having the best texture and flavor of all lentil varieties. Because of this, they tend to be the most expensive type. One half cup of dried green lentils provides 24g protein, 10g fiber, 80mg calcium, and 4mg iron.
Because the Puy lentil boasts the best texture and flavor, I researched where we can find them. Target, World Market, Whole Foods, Trader Joes, and some Walmart stores do carry them. If you don’t have any of these stores in your area, you can easily find them online (amazon.com showing the best price as I write this).
I’ll finish with a recipe from the New York Times Cooking section that features Puy lentils and shows 5 stars out of almost 300 reviews. It’s a traditional French recipe, easy to prepare, and is very versatile. For instance, you can substitute chicken or beef broth for the water, or combine the water with cooking wine. And adding fresh sliced mushrooms halfway through the cooking process contributes another flavor dimension and texture layer.
In other words, this is a recipe with which you can be very creative. So have fun, and bon appetite!
French Lentils with Garlic and Thyme
Ingredients:
3 tablespoons olive oil
1 onion peeled and finely chopped
2 cloves garlic peeled and finely chopped
1 carrot peeled and finely chopped
2 1/4 cups French lentils
1 teaspoon dried or fresh thyme
3 bay leaves
1 teaspoon kosher salt
Directions:
1. Place a large saucepan over medium heat and add oil. When hot, add chopped vegetables and sauté until softened, 5 to 10 minutes.
2. Add 6 cups water, lentils, thyme, bay leaves and salt. Bring to a boil, then reduce to a fast simmer.
3. Simmer lentils until they are tender and have absorbed most of the water, 20 to 25 minutes. If necessary, drain any excess water after lentils have cooked.
4. Serve immediately, or allow them to cool and reheat later.
2. Add 6 cups water, lentils, thyme, bay leaves and salt. Bring to a boil, then reduce to a fast simmer.
3. Simmer lentils until they are tender and have absorbed most of the water, 20 to 25 minutes. If necessary, drain any excess water after lentils have cooked.
4. Serve immediately, or allow them to cool and reheat later.
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
Sources:
- www.organicauthority.com
- www.graina.com.au
- www.alibaba.com
- www.adascan.ca
- www.westpointnaturals.com
- www.cooking.nytimes.com
- pre-diced frozen mirepoix
Alice Osborne
Weekly Newsletter Contributor since 2006
Email the author! alice@dvo.com
