LENTILS—a wholesome food that’s getting lots of positive PR these days. And well this terrific food should! They’re inexpensive and filling, and a great way to nourish the family through the dark days of winter. (Don’t you love how they go so well with REAL olive oil and good sourdough bread?)

They are extraordinarily rich in vitamins (folate and other B vitamins) and minerals—they’re truly nutrient-dense. One cup of cooked lentils supplies 90% of the body’s need for folate, and 22% of the body’s need for thiamin. Properly prepared through soaking, lentils are also an excellent source of minerals like iron, phosphorus, potassium and zinc.

Like other legumes, lentils are low in fat and high in protein and fiber, but they have the added advantage of cooking quickly. Lentils have a mild, often earthy flavor, and they're best if cooked with assertive flavorings.

The most delicate lentils are the peppery French green lentils. These hold their shape well, but take longer to cook than other lentils. These choice lentils were originally grown in the volcanic soils of Puy in France, but now they're also grown in North America and Italy. They're especially good in salads since they remain firm after cooking and have a rich flavor.

The milder brown lentils are the standard khaki-colored lentils you see on grocery shelves everywhere. They also hold their shape after cooking, but can easily turn mushy if overcooked. If you want them firm, add oil to the cooking water and cook them just a short while, about 15 minutes.

Indian markets also carry a wide variety of split lentils, called dal. Dal is the Indian term for peas, beans, or lentils that have been split and often skinned, but the name is sometimes used for all lentils, peas, or beans, or to cooked dishes made with them. Split lentils don't hold their shape well, so they're often cooked into soups or purées. They have a sweet and nutty flavor.

The masoor dal (or masar dal or mussoor dal or masur dal or pink lentil) are skinned and split lentils. They're salmon-colored, cook quickly, and turn golden and mushy when cooked.

Finally, the red lentil. It’s very similar in looks to the masoor dal and the most common type of red lentil is the Red Chief. It's a lovely salmon pink in its dried form, but it turns golden when cooked. These lentils cook faster than others. They're best in purées or soups.

Always prep lentils before cooking by picking out stones/debris and giving them a few thorough rinses. Unlike dried beans and peas, there's no need to soak them. Lentils cook more slowly if they're combined with salt or acidic ingredients, so add these last. Bigger or older lentils take longer to cook. Store dried lentils for up to a year in a cool, dry place.

Lentil soup recipes abound, but one we adore is a 5-star recipe from TV chef, Alton Brown. He uses an exotic spice (at least it is to me) called Grains of Paradise. They grow on a leafy plant in West Africa.

The name comes from Medieval spice traders looking for a way to inflate the price. The traders claimed that these peppery seeds grew only in Eden, and had to be collected as they floated down the rivers out of paradise. (I’m a sucker for info-mercials, so I probably would’ve fallen for that line). Although Grains of Paradise are now rare and expensive, they used to be used as a cheaper substitute for black pepper. They have a zesty flavor reminiscent of pepper, with hints of flowers, coriander and cardamom.

The point is, if you can’t find, or don’t want to invest in Grains of Paradise, a good freshly ground black pepper will work just fine. Now for your dining pleasure, here’s Chef Brown’s wonderful recipe.



Add Recipe to Cook'n