by Lori Zanteson
Lentils have a long-time reputation as "the poor man's meat," and a history of more than 8,500 years of cultivation along with biblical and historical references. They were even prescribed by Hippocrates (ca. 460-370 BC) for the treatment of liver ailments in Ancient Greece. Today, it's at least partly due to their role as a meat substitute that lentils -- while far more ingrained in Middle Eastern and Indian cuisines -- are gaining popularity in the
Lentils (Lens enscuenta) are in the legume (or pulse) category, along with beans and peas; they grow in pods with one to two lentil seeds. The seeds are round or oval disks and are usually quite small. Classified by size -- either large or small -- they are sold whole or split. There are many varieties -- more than 50 are grown in
A good source of fiber, lentils have been shown to lower cholesterol and have a positive effect on managing blood-sugar disorders and maintaining a healthy heart. A Canadian study, published in the
When purchasing dried lentils, be sure there's no moisture or insect damage and that the lentils are whole, not broken. Store them up to a year in a sealed container in a cool, dark place. Always clear away debris as you rinse lentils and check cooking time for different colored varieties. Canned lentils (choose those with no salt) are also available for quick-cooking convenience. Enjoy lentils in salads with chopped vegetables and lemon vinaigrette, to thicken soups and stews, or in a spicy ethnic dish such as an Indian dahl -- a lentil stew.
Notable Nutrients
Lentils 1 cup, cooked
Calories: 230
Dietary fiber: 16 g (63 percent DV)
Protein: 18 g (36 percent DV)
Thiamin: 0.3 mg (22 percent DV)
Vitamin B6: 0.4 micrograms (90 percent DV)
Iron: 6.6 mg (37 percent DV)
Phosphorus: 356 mg (36 percent DV)
Potassium: 731 mg (21 percent DV)
Manganese: 1 mg (49 percent DV)
Zinc: 2.5 mg (17 percent DV)
DV=Daily Value
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"Fiber-Rich, Nutrition-Packed Lentils"