My Love Affair with Lentils

Lentils have become a staple in my newly improved diet. Low in calories and high in nutrition, lentils are perfect to eat in the summer in salads and spreads and fantastic in the cold months in hearty stews, soups and curries. I always gravitate towards foods that are easy to cook, and lentils are a hassle-free compliment to any meal. Nutty and earthy in flavour, lentils have a high nutritional value that anyone can benefit from by incorporating them into their diet. I have learnt to use them in place of meat in dishes like lasagne, and have used them to up the protein factor in things like hummus.

For some great lentilspiration: Recipes.

Eat lentils and reap their health benefits including:

Source: mindbodygreen.com

1. Lower Cholesterol – Lentils help to reduce blood cholesterol since it contains high levels of soluble fibre  Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.

2. Heart Health – Several studies have shown that eating high fibre foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. Low levels of magnesium have been directly associated with heart disease, so eating lentils will keep your heart happy!

3. Digestive Health – Insoluble dietary fibre found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis. 

4. Stabilized Blood Sugar – Adding to the many benefits of fibre, soluble fibre traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.

6. Increases Energy – Lentils increase steady, slow-burning energy due its fibre and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.

7. Weight Loss – Although lentils include all these beneficial nutrients like fibre  protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.

6. Increases Energy – Lentils increase steady, slow-burning energy due its fibre and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.

7. Weight Loss – Although lentils include all these beneficial nutrients like fibre  protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.



5. Good Protein – Of all legumes and nuts, lentils contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.

Tips for Preparing and Cooking

Source: http://www.whfoods.com

Tips for Preparing Lentils

Lentils can be prepared the day of serving since they do not need to be presoaked. Before washing lentils you should spread them out on a light coloured plate or cooking surface to check for, and remove, small stones or debris. After this process, place the lentils in a strainer, and rinse them thoroughly under cool running water.

The Healthiest Way of Cooking Lentils

To boil lentils, use three cups of liquid for each cup of lentils. Lentils placed in already boiling water will be easier to digest than those that were brought to a boil with the water. When the water returns to a boil, turn down the heat to simmer and cover. Green lentils usually take 30 minutes, while red ones require 20 minutes.

These cooking times can be slightly adjusted depending upon the final use. If you are going to be serving lentils in a salad or soup and desire a firmer texture, remove them from the stove top when they have achieved this consistency—typically 5-10 minutes earlier than their usual cooking time. If you are making dal or some preparation that requires a mushier consistency, achieving this texture may take an additional 10-15 minutes.