Lentil soup is delicious. But lentils can be eaten as a vegetable side and they come in many different colors ans tastes. Harvested only for their seeds, they are a type of legume, described as a "pulse" crop. The advantage is that they do not have to be soaked overnight as most other legumes require. They can be prepared quickly and easily and can be ready in 15 to 20 minutes. And they add an interesting flavor and color to any meal.
Lentils are a basic food in the cuisine of many cultures. In South Asian, European, Mediterranean and Middle Eastern diets these little seeds are the basis of a wide variety of dishes. And they provide a high level of nutrients. These tiny beans are replete with protein, fiber, vitamins, minerals and phytonutrients (providing antioxidants) and they contain 20 of the 22 amino acids. Combining them with whole grains, like barley or amaranth, gives you a complete protein. They can also be sprouted. Somehow, in the process of sprouting, they actually develop the two additional lacking amino acids. Sprouted lentils can be used in salads and stir-fries and soups.
10 Different Types of Lentils
Yellow: Mild flavor, often ground into flour, popular in India and Pakistan Brown: Classic, available in most grocery stores, for salads, stuffing, casseroles, soups Green: Like Puy Green or French Green, hold their shape, don't turn mushy Red Chief: Turn golden, softens quickly, used in purees and Indian dahl (flavored stew) Black Beluga: Glisten when cooked, rich flavor, hold shape, salads, non-lentil soups to add body Puy Green: Peppery flavor, salads, Italian food, French dish sauteed with diced bacon & spices Macachiados: Yellow and larger than the brown ones, from Mexico, stews, soups, chili White: Black with skins removed to reveal the white interior Split Black: Black that have been split but not skinned Petite Crimson: Very small, cook very fast, about 1/3 the size of other lentils
Lentils are a good vegetable source of iron, manganese, phosphorous and so many other nutrients but there are some danger warnings. Since lentils contain purines, natural crystalline compounds that can break down into uric acid when oxidized. Therefore, someone who has gout or kidney problems is warned to avoid eating these otherwise healthy legumes. Another problems is under cooking. When not fully cooked, they can be difficult to digest and can lead to gastric problems.
If you are looking to expand your culinary repertoire or to cut down on animal fats and add more vegetables, legumes and specifically lentils may be an excellent choice. After all, you could conceivably eat a different type and different colors every day of the week and continue to benefit from the high nutritional content.
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