Power up with lentils!

Just One cup of cooked lentils contains approximately
230 calories, 18 grams of protein, and 15.6 grams of fiber

Lentil varieties. As small as they are, experts refer to them as nutritional big shots

By SA Tripi

Lentils are small but mighty and pack a bigger nutritional punch than other legumes, which are all powerful on their own. They are loaded with protein and contain no saturated fat, which makes them a good substitute for meat and dairy (if that is what you are looking for).

Plant-based foods have both soluble (dissolves in fluids and slows digestion) and insoluble fiber (this makes you feel full without overeating and passes through in your digestive tract). But lentils are one of the richest sources of both types of fiber. They keep you fuller longer because the fiber balances your blood sugar. You won’t be looking for a candy bar fifteen minutes after you eat.

Lentils are high in iron, potassium, magnesium, zinc, and folate. They are important for your heart, your brain, your muscles, bone growth, and managing your blood pressure. And they are a good source of polyphenols, which are antioxidants and contain anti-inflammatory properties. They also act as a prebiotic to feed the good bacteria in your gut.

It is interesting that, as beneficial as beans and legumes are for us, it seems only one in 25 Americans comes close to eating even a single helping a day. The consensus is that people’s fear of flatulence keeps them away from this food. There is a possibility that flatulence may be a problem in the first couple of weeks that you begin eating more lentils, garbanzos or a bean of your choice. The upside is that newer studies have shown that after a short time, our bodies adapt, and flatulence is not a problem.

Lentils can be easy to prepare if all you want to do is boil them in water. Spend a little more time and see and taste the beauty of lentils in all kinds of dishes. And to get a complete, daily serving of protein, pair lentils with grains or nuts. Black lentils, known as belugas, are good for making veggie burgers. Brown lentils have a nutty flavor and are good for soups and curries. Green lentils are peppery and very good in salads, and the red ones have a wonderfully creamy texture and are good for Indian and South Asian dishes. You can experiment and see what exciting kinds of pairings you come up with.

You may want to start with easy recipes like a French Lentil Salad. Add carrots and radicchio and lemon, and dressing, but make it a light dressing. You don’t want to load this dish down with a lot of fats because that will defeat the purpose.

You can try lentils, hard-boiled eggs, and Swiss chard, kale, or the greens of your choice with feta cheese. Stir-fry the greens lightly (not in a heavy oil), add cooked lentils, and cut up the hard-boiled eggs and cheese. Toss and eat. Experimentation is a big part of the fun of cooking. And as small as lentils are, experts refer to them as nutritional big shots!

Sources: New York Times, Michael Greger, MD,
AlegumeAday.com, Healthline.com, WebMD.com

Recipe via SmittenKitchen.com


French Onion Baked     
Lentils and Farro
Serves 6 – 8
Preparation time: 1 hour 
45 minutes, mostly hands off

• 2 pounds yellow onions (4 large), sliced
• 2 tablespoons unsalted butter
• 1 tablespoon olive oil
• Kosher salt and ground black pepper
• 2 tablespoons dry sherry or white wine
• 2 cloves garlic, minced
• 1 1/2 cups dried farro
• 3/4 cup dried lentils, any variety
• A few sprigs of fresh thyme
• 6 cups vegetable broth, plus splashes
• 2 cups (8 ounces) grated gruyere

To caramelize your onions, heat butter and olive oil in a large pan — ideally, one that’s ovenproof — over medium heat. Add the onions, toss to coat them in butter and oil, and cover the pot. Reduce the heat to medium-low and let the onions slowly steep for up to 20 minutes. Uncover the pot, raise the heat to medium-high, and stir in salt. Cook onions, stirring until the onions are brown, soft, and sweet, or about 20 minutes more. Reduce the heat to medium once any water has cooked off.

Pre-heat oven to 375°F.

To assemble casserole, add garlic to the onions and cook, stirring one minute.
Add the farro and cook for two minutes. Add lentils and six cups of broth and thyme, and bring the mixture to a simmer.
Season with salt and pepper as needed.

If your pan is ovenproof, cover the pan and bake, stirring about halfway through, until the lentils and farro are tender (40 – 50 minutes). If the liquid has absorbed, either midway or at the end, add another 1/4 to 1/2 cup of broth. Look for a risotto-like looseness or light “slosh” in the pan.

Remove any thyme stems. To finish, sprinkle the dish with gruyere and
broil until browned on top.

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