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.
Buying and storing tips
Store dried lentils at room temperature in an airtight container or jar.
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.
Nutrition 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.