Lentils (Lens culinaris L.) are a source of many essential dietary components and trace elements for human health. Lentils grown in the Canadian prairies are additionally enriched in selenium, an essential micronutrient needed for general well-being, including a healthy immune system and protection against cancer.[1]
Colorectal adenomas are known precursors for colorectal cancer. Several studies have shown that dietary factors can influence adenoma formation and growth. Study results revealed that consumption of legumes such as dried beans, split peas, or lentils was negatively associated with risk. Legumes are a good source of dietary fiber and of phytochemical compounds that may play a role in reducing adenoma formation or growth, thereby decreasing the risk of colorectal cancer.[2]
For total protein, lentils can hold their own against meat and dairy products. A cup of cooked lentils has 16 g of protein, compared to 15 in a 3-ounce patty of lean ground beef. And while the protein in beef is said to be better in quality, the facts show that adults who have enough to eat rarely have to concern themselves with protein quality. We get enough even if we don't take advantage of the so called best sources.
And even though lentils have more protein than the beef, they have less fat. In fact, lentils are virtually fat free, a claim that the hamburger with 18 g of fat per patty can hardly make.
Lentils look like tiny disks and are usually red-brown in color; occasionally you will find them in bright orange, khaki, olive green, or gray. They are sold dry; and in choosing then look for whole, unbroken ones hat smell fresh and faintly nutty.
Store lentils in a tightly covered glass jar in the refrigerator. These hardy legumes will last for up to a year. The longer you store them, however, the longer you will need to cook them.
Unlike beans, also members of the legume clan, lentils are a snap to prepare. Just combine 1 cup of dried lentils with 4 cups of water. bring to a boil, reduce to a simmer and continue cooking, loosely covered, until tender—about 30 minutes. You'll get about 2 and 3/4 cups of cooked lentils, which can be used in casseroles, soups, stews, salads, or rice dishes.
Hard water can toughen lentils during cooking. In hard-water areas, consider cooking lentils in bottled water.
Lentils are excellent when seasoned with garlic, onions, leeks, coriander, cumin, curry, sweet peppers, chilies, yogurt, or cheese. You can puree them and use in spreads and dips.