Let’s talk lentils! This delicious, but often overlooked legume, is a staple in pantries worldwide. From soups to salads, lentils are incredibly versatile and delicious. This humble legume is budget-friendly too. A pound of cooked lentils can easily be made into multiple meals. Not only are lentils fast and easy to cook, but they contain plenty of health benefits.
Keep reading to learn 5 reasons why you should give lentils a try!
1. Lentils are rich in prebiotics!
Because 70% of the immune system is found in the gut [1], having a healthy gut flora is vital to a strong immune system. When your gut is lined with prebiotic fiber it encourages the healthy bacteria to stay longer. Probiotics need prebiotics to survive. You can increase the effect of your probiotics by eating foods rich in fiber ...which lentils just naturally happen to be full of [2]! Just ½ a cup of lentils offers over half an ounce of prebiotics [3]. By adding lentils to your diet, you'll be lining your gut with the good nutrients needed to keep your microflora happy and your immune system strong.
2. Lentils are Nutritious! This tiny legume is truly a nutritional giant. Packed full of iron, zinc and vitamin B6, lentils boost your body's production of lymphocytes (those infection-fighting, white blood cells). By combining lentils with vitamin C (cherry tomatoes are full of vitamin C), you can actually double the amount of iron you absorb from them too. Lentils are high in fiber, which not only lowers cholesterol but helps keep your blood sugar stable.
3. Lentils are Easy to Cook! Cooking lentils is a breeze. Unlike most beans, lentils don’t need to be soaked beforehand. Simply rinse before adding them to your pot of water. Bring to a boil and then let them simmer until lentils are soft and cooked. Most lentils cook in about 15-20 minutes.
There are 4 main types of lentils:
- Brown Lentils: the most common variety, known for its mild, earthy flavor. Great in: retains its shape well during cooking. Ideal in warm salads, casseroles, veggie burgers and stews. To Cook: 1 cup dry brown lentils wil 2 ½ - 3 cups of water. Bring to a boil and then simmer for 35-45 minutes until tender.
- Green Lentils: similar to brown but have a more robust, slightly peppery flavor.
- Red & Yellow Lentils: This variety is sold “split”, which means they have been cut in half. Great In: Salads and side dishes
4. Lentils are Budget Friendly!
Lentils are easy on the budget! You can buy these affordable legumes at great prices, and a little goes a long way. Lentils are also extremely versatile and can be added to many recipes.
5. Lentils are delicious! They add texture and soak up any spices or flavours in your recipe.
Give these nutritious gems a try!
Click here to try lentils in this cold summer lentil salad!
Sources:
1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/
2] https://www.sciencedirect.com/science/article/abs/pii/S0963996912004942
