Lentils are mini-sized legumes that pack a mighty dose of nutrition! Each serving contains protein, fiber, and minerals. Here’s a guide to the different types of lentils and how they vary in taste, texture, and uses.
If you’re not already cooking with lentils–listen up! This overlooked legume is incredibly versatile, easy to prepare. They should be a staple food in your pantry. Eating lentils is a hearty decadence that also happens to be healthy at the same time.
I love cooking with lentils because it’s a high-fiber food–though lentils are high in carbohydrates and protein, they also clock in at about 16 grams of fiber per cup of cooked lentils. They’re delicious whole in soups, salads, stews, sauces but also work well when pureed. As if it couldn’t get better, their size means they don’t need to be soaked overnight like other legumes need, eliminating an annoying preparation step.
Nutritional benefits of lentils
Lentils or Lens culinaris, are legumes- plants that contain edible seeds that are surrounded by protective outer skin. They sell at the market with and without the seed coating, as well as whole or split, which impacts texture and cook time. Lentils are an excellent source of protein with the potential to reduce the risk of heart disease.
Now as a staple in many cultures, similar to the benefits of quinoa, lentils are a wonderful nutrient-dense food to add to your diet. Dried lentils are composed of about 8% water, 26% protein, 63% total carbohydrates and 42 to 47% starch. They are loaded with minerals and are an especially good source of magnesium, calcium, potassium, zinc, and phosphorus.
Their hallmark is that they are high in the essential amino acid called lysine, which other grains are low in content. However they lack another essential amino acid tryptophan, so make sure you obtain sources from meat or other cereal grains.
One serving of lentils, about ¼ cup dried contains approximately 180 calories, 11 grams of protein, less than 1 gram of fat, 32 grams total carbohydrate, 1 gram of sugar and 19 grams of fiber. For micronutrients; 40 mg calcium, 2.5mg iron, 42 mg magnesium, 105 mg phosphorus, 480 mg potassium and 1.5 mg zinc. (Source: USDA Food Products Database).
Common types of lentils
Healthy eating doesn’t have to be boring, especially when you have at least 12 varieties of lentils to choose from that vary in taste and texture. The following types are the most commonly used for side dishes, salads, soups, and stews. They’re also most widely available in grocery stores or online retailers (Amazon).
Brown lentils are the most common and mostly hold their shape while cooking. They have an even-keeled, mild and earthy flavor and creamy texture. They are good as a stand-alone side dish, tossed in salads, adds heartiness to soups and stews and good for pureeing.
- Cook Time: about 20 to 30 minutes
Red lentil colors can range from yellow/gold to bright orange or red. They have a slightly sweeter taste and tend to lose their shape and breakdown to a puree consistency while cooking. For this reason, they’re ideal for soups, Indian dal, or in curries, where these types of lentils have been used as the primary ingredient for centuries. Because they do not have a protective coat, they take a shorter time to cook.
- Cook Time: about 15 minutes
Green lentils are larger and similar to brown lentils. They appear pale greenish-brown, like dried peas, or spotted with brown hues, too. They keep relatively firm and have a mild flavor.
- Cook Time: about 10 to 20 minutes
Lentilles du Puy
These small and round lentils have an olive-green and black color with mottling. They have a vibrant and earthy flavor and firm-tender texture. The rounded shape holds up the best in cooking. Lentilles du Puy are similar to green lentils in that they are of the same variety, but these lentils are grown explicitly in France, not North America like their confusingly-named cousin “French Green Lentils” are.
These lentils are grown in the volcanic soils of The Puy district in France and are celebrated for a distinctive peppery flavor and high mineral content, including iron and magnesium. When looking for these lentils, look for the region’s official designation on the package, ensuring authenticity. Their heartiness compliments meat dishes like lamb, duck, and pork, or great as a vegetarian side dish.
- Cook Time: about 20 to 40 minutes
French Green Lentils
Very similar to appearance as Lentilles du Puy, these small dark greenish-black, mottled lentils have a slight peppery flavor. They hold their shape well and have a nice chew, making them great additions to soups, stews or as a side dish. They are an affordable substitution for Lentilles du Puy because they are grown in the United States.
- Cook time: about 20 minutes
Black lentils, or black beluga lentils, are small and glistening. They hold their shape well and take on the look of caviar when cooked. Their soft texture and deep, robust flavor allow it to be used in any recipe calling for lentils, especially when you want some color variation. The hulled version is called white lentils, also found as “urad daal” in supermarkets. They’re common in Indian cooking. Preparing the unhulled variety will result in a more mushy texture.
- Cook Time: about 25 to 30 minutes
Cooking with lentils couldn’t be easier. You’ll want to quickly rinse them under cold water, transfer them to a saucepan with water, bring to a rapid simmer over medium-high heat then reduce to a very low simmer. Cook uncovered for about 20 to 30 minutes, depending on the type of lentil. However, there are additional methods to cook lentils to keep them intact and make them super creamy.
After cooking, the world is your oyster. Try it in a rice pilaf or risotto, curries, soups, casseroles or either cold or hot in a salad, either with greens or as the base for a grain salad. Its earthy flavors and high protein and fiber make lentils a perfect substitute for meat and an ideal pair for most vegetables, especially in dishes that require a lot of seasoning.