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Lentils are one of the protein-rich legumes and said to be more easily digested than larger beans. They are one of the earliest domesticated crops but seldom grown by modern gardeners. Lentils have been found in 5,000 year old settlements in the Eastern Mediterranean and Mesopotamia, in Egyptian pyramids, Hungarian caves, Britain and Switzerland, in even earlier civilizations like the Peruvian Indians.
Lentils are thought by some botanists to originate with the wild lentils still found growing in the Middle East, and the Egyptians are considered to have introduced lentils to the Greeks and Romans. In Genesis 25:34, Jacob gave Esau bread and lentils.
Most lentils today are grown in Europe, Asia, North Africa and in the Americas, with nearly 50% grown in India for their domestic market. Canada is the largest exporter and Saskatchewan is the most important lentil producing region in Canada. Idaho and Eastern Washington are the most important producing region in the USA.
Lentils (Lens culinaris, or Lens esculenta for the lens-shaped seed) contain dietary fiber (25% of which is soluble) said to help lower cholesterol, although the red/pink lentils have only 1/3 the fiber of green lentils. [1] They also contain folate (folic acid) which reportedly fights heart disease, and magnesium, a calcium channel blocker. They contain 26% protein [1], are high in iron and very low in fat. Health magazine selected lentils as one of the five healthiest foods. [2]
Varieties range in colors from red and yellow to black. Red, white and yellow lentils are decorticated, i.e. they have their skins removed. One variety of yellow "lentils," Chana, is in fact made from the kernels of chickpeas.[1] The small lentils generally have more flavor and are preferred in the Middle East. Lentils are often mixed with rice resulting in a complete protein eaten by the many vegetarians in India.
Types of lentils * Brown (Spanish Pardina) * Petite Castillio (Spanish) * French Green (or Puy, from volcanic French soils, Dark speckled blue-green) * Green (Most common variety) * Black Beluga, glisten like caviar when cooked * Yellow/Tan Lentils (Red inside) *Red Chief (Decorticated yellow lentils) * Eston Green (Small green) * Richlea (Medium green) * Laird (Large green) * Petite Golden (Decorticated lentils) * Masoor (Brown-skinned lentils which are red inside) * Petite Crimson/Red (Decorticated masoor lentils) * Chana (Kernel of chickpeas) * Urad (A type of bean) * White/Ivory (Peeled Urad beans) * Garlic Lentils (Genetically altered) * Macachiados (Big Mexican yellow lentils)
The lentil grows generally only about 15” tall although extended cold weather may produce taller plants with delayed flowering. However, lentils will tolerate some frost. They are a somewhat low-growing bushy annual (1 to 2 feet) sown in early spring and harvested by mid-July. Seeds should be sown as soon as the soil can be worked, 1 to 1-1/2 inches deep in moist soil. Once established they require dry soil conditions. They are harvested like dry beans when the seed pods are mature, usually by mid-July.
Cooking Lentils
Lentils have a mild, earthy flavor and stand up well to assertive herbs and spices. To boil lentils, use three cups of liquid for each cup of lentils. Lentils placed in already boiling water will be easier to digest than those that were brought to a boil with the water. When the water returns to a boil, turn down the heat to simmer and cover. Green lentils usually take 30 minutes, while red ones usually require only 20 minutes. If you add a bit of oil to cooking water and do not cook to mush, the lentils will be loose and fluffy.
Footnotes [1] http://en.wikipedia.org/wiki/Lentil [2] Raymond, Joan (March 2006). World's Healthiest Foods: Lentils (India). Health Magazine.
Photo Credits
All Dried Lentils Photos are by Darius Van d'Rhys,
Lentil Soup Recipe Wonderful on a cold snowy night served with homemade cornbread with maple butter and fried potatoes.
1 lb dried lentils 8 cups cold water 1 (16 ounce) can tomatos, chopped 4-5 slices bacon, cut up 1 medium onion, chopped 2 medium carrot, chopped 3 teaspoons parsley 2 teaspoons wine vinegar 1 garlic clove, minced 2 teaspoons salt (or to taste) 1 teaspoon dried oregano 1/4 teaspoon pepper 1 large bay leaf
Combine all ingredients in a Dutch oven. Cover and simmer for 45 minutes. (The directions didn’t say to, but I think I’d lightly sauté the bacon and veggies first.)
About Darius Van d'Rhys
I have a 'growing my own food' obsession that grew out of my overlapping interests in cooking, nutrition and gardening. I am also a teacher (but outside the System), a writer, and a builder… and a craftsperson and... and… and many other things, LOL. In fact, I guess I am a generalist.
I live in the southern Appalachian Mountains on a hillside with a creek in front and drive a 15 year old truck I lovingly call “My Farmer’s Ferrari.”
Posted by beebonnet (from Coos Bay, OR) on April 30, 2008 at 4:43 PM:
The recipe sounds great. I think I will substitute Canadian bacon for reg. bacon and some of my dried soup mix for the veggies. It consists of onion, carrots, celery and zucchini.
I love all your food articles. After I read the one on flax, I went to the health food store and got a package of flax seed. I dug out my coffee grinder from its storage spot, dusted it off and now fresh grind flax seed whenever I need to. Also give some to my hens at feeding time. Goodness knows we need more energy at our age and need to keep up somehow with this place of ours.
Keep up the great articles, Darius
By the way---do you grow lentils?
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Posted by darius (from Marion, VA) on April 30, 2008 at 4:59 PM:
bee... what a lovely compliment, Thank you!
I'm planting my first lentils next week when the ground can be worked better. The photos of small packs of lentils in my articles are the seeds I ordered.
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Posted by Sundownr (from (Bev) Wytheville, VA) on May 1, 2008 at 12:00 AM:
Loved the article! As much as we love lentils, the recipe looks like a keeper! Let us know how your lentil crop turns out. I would especially like to know of any problems you have, if any, with the Appalachian soil and weather!!
Thanks,
Bev
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Subject: Right on time for breakfast!
Posted by jjacques (from LE TAMPON
(Reunion (French))) on April 30, 2008 at 12:38 AM:
Hey Darius,
Just went through your article before having breakfast so I may turn down my traditional croissant...As a matter of fact I am a lentils amateur, have been fed with Lentilles du Puy as a child in France and now keep using local ones (we have special lentils from the Cirque de Cilaos, inland) and various ones imported from nearby Madagascar. I particularly like them with rice.
JJ
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Posted by darius (from Marion, VA) on April 30, 2008 at 1:56 AM:
Thanks Jacques! I rather like them with rice myself. :)
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Posted by Dutchlady1 (from Naples, FL) on April 30, 2008 at 6:35 AM:
I love lentils too. Nice article!
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Posted by carrielamont (from Milton, MA) on April 30, 2008 at 10:09 AM:
Oh, I love lentils and other legumes. . . too bad the rest of my family turns up their nose. Maybe I can concoct some kind of rice (with lentils) dish to get them used to the flavor. Lovely article. x, Carrie
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Posted by LouC (from Desoto, TX) on April 30, 2008 at 11:47 AM:
Have already copied the recipe. With just discovering the Swiss Chard that is growing all over my yard is super good to eat, add the lentils and I will be so strong I can leap over tall buildings.
LouC
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Posted by darius (from Marion, VA) on April 30, 2008 at 11:55 AM:
LOL!! ! can see you now leaping away!
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Posted by Shirley1md (from Ellicott City, MD) on April 30, 2008 at 2:11 PM:
I love lentils too! Not only are they super nutritious, but they are so versatile as well. Thanks so much for the receipe, which I just printed out.
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Posted by leaflady (from Hughesville, MO) on April 30, 2008 at 3:09 PM:
I have recently discovered that I really like lentils. However they seem to produce a lot of gas for me. Much more than dried beans. Rather embarrasing at work and in public. As soon as I learn how to conquer that problem I'll be eating a lot more of them.
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Posted by LouC (from Desoto, TX) on April 30, 2008 at 4:18 PM:
Beano.
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Posted by jjacques (from LE TAMPON
(Reunion (French))) on May 1, 2008 at 4:05 AM:
Seems like DG folks are lentils freaks! This is indeed a delicious and nutritious food and can prepared in so many different ways, I sometimes cook them adding powdered turmeric which is much used here, it gives color and nice taste and also is supposed to be quite effective preventing gastric troubles included bowels cancers. I also like to toss two or three cloves to give some extra aroma.
LLL (Long Live Lentils;))
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Posted by Fitsy (from Hayesville, NC) on May 5, 2008 at 6:56 PM:
I greatly appreciate lentils, but actually have not enjoyed
eating the gray mushy ones I've had. Now armed with your
recipes and tips, I shall charge forth into lentil consumption
mode! Thanks heaps for the info.
Fitsy
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Posted by darius (from Marion, VA) on May 5, 2008 at 7:10 PM:
I'm SO glad everyone enjoyed that article, and got a new perspective on lentils!
The lentil grows generally only about 15” tall although extended cold weather may produce taller plants with delayed flowering. However, lentils will tolerate some frost. They are a somewhat low-growing bushy annual (1 to 2 feet) sown in early spring and harvested by mid-July. Seeds should be sown as soon as the soil can be worked, 1 to 1-1/2 inches deep in moist soil. Once established they require dry soil conditions. They are harvested like dry beans when the seed pods are mature, usually by mid-July.
