All About Lentils

What kind to buy, their health benefits, & a recipe for Creamy Lentil & Cauliflower Soup

When I was putting together last week’s newsletter featuring a few favorite lentil recipes, I had trouble selecting which to include because I had so many to choose from—salads, soups, dips, skillet dinners and more. I clearly have a love for lentils, one that goes back at least as far as my college days when I relied on cans of Progresso lentil soup to get me through. (I still enjoy a can of it now and then, although I much prefer to make my own.)

Lentils are the foundation of a multitude of enticing recipes, and a staple of cuisines around the world. They are packed with nutrition, and they come in many varieties, each with their own unique assets. Lentils also cook fairly quickly, don’t require pre-soaking, they can be more easily digestible than beans and they are exceptionally environmentally friendly. Here’s a primer on what makes lentils so good for you, and how to choose between the types you typically see at the store.

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What are lentils?

You may think of them as a type of bean, but technically lentils and beans are cousins—both members of the legume family. Lentils, named for their lens-like shape, are one of the earliest farmed crops, eaten by the people of ancient Rome and Egypt.

What are their nutritional benefits?

I get practically giddy talking about the nutritional benefits of lentils (a classic symptom of being a nutrition geek). There is so much goodness in these tiny packages. A half-cup of cooked lentils has about 12 g of protein and 4-9 grams of fiber (depending on the lentil variety,) plus ample essential nutrients like folate, iron, potassium, magnesium and zinc.

Lentils also brim with phytonutrients which play a key role in preventing chronic diseases such as heart disease, diabetes and cancer. All that and they are affordable, convenient and can be turned into the most wonderful meals. That’s worth getting excited about, don’t you think?

What about lectins?

You may have heard folks online claiming you should avoid lentils and beans because they contain lectins. Like most fear-mongering misinformation, that warning is based on a kernel of truth. Dried legumes do contain a high level of lectins, proteins which are considered “anti-nutrients” because they can interfere with nutrient absorption and cause intestinal distress. But here’s the thing: lectins are destroyed with cooking. When boiled until tender (which is how you’d want them) lentils (and beans) are very low in lectins. The bottom line is don’t eat raw or under-cooked lentil or beans, (who would want to anyway!?) and don’t worry about lectins.

How are they good for the environment?

Lentils are one of the most environmentally friendly foods. They help with soil fertility by fixing nitrogen, they increase biodiversity, and they are very water-efficient to grow. When grown in rotation with other crops like cereals, they help prevent crop disease and control weeds. Once dried and packaged, they last on the cupboard shelf for up to a year.

What kind of lentils should I buy?