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Lentils
Lentils are especially popular in India, where they are cooked to a
purée and called dhal.
Native to central Asia, lentils are small, disk-shaped brown, reddish-orange, or
brownish-green legumes that grow on an annual, bushlike plant. Lentils are used throughout the
Mediterranean regions and the Middle East, and are especially popular in India, where they are
cooked to a purée and called dhal. The crisp Indian crackers called pappadams are made
with lentil flour. In the United States, lentils are often enjoyed in soup.
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 colors that range
from yellow to red-orange to green.
Buying and storing tips
Store dried lentils at room temperature in an airtight container or jar.
Availability
Dried and canned lentils are available year-round.
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.
Nutritional 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. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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