Great Health Benefits of Lentils

Lentils a small member of the pulse group which comes in various colours. They are widely used in Indian and Asian cuisine.

Today, lentils are used throughout the world, particularly Eastern Europe and India. The famous Indian dish dhal utilizes the pulse with eight of the essential amino acids – with recipe variations the length and breadth of the country.

Red lentils: bright orange split lentils which turns yellow when cooked. This is the most popular and widely used type.

Brown and green lentils: small, hard lentils whish maintain there shape when cooked.

Continental lentils: somewhat larger, disc-shaped, olive-green-coloured lentils with a pleasant earthy flavour.

Properties: an excellent source of vegetable protein, starch, soluble and insoluble fibre, vitamins (especially B,B6 and B9) and minerals (including iron, selenium zinc, phosphorous and manganese).

Health benefits: supply valuable protein (when combined with other vegetable proteins) for tissue growth and repair. They provide slow-release energy, avoiding of peaking of blood glucose levels, and are therefore helpful in the control and prevention of diabetes. Soluble fibre helps to control blood cholesterol levels and may help to prevent heart and circulatory disease.

Insoluble fibre promotes regular bowel function and may protect against disease of the digestive system ,including cancer. Vitamins and minerals are involved in many essentials metabolic functions, disease prevention and maintenance of the health of tissues and organs.

A study carried out by the Department of Nutrition at Harvard School of Public Health, Boston has shown that diets high in lentils and peas (which both contain high levels of flavones) have a reduced risk of heart disease and breast cancer. These studies are not exhaustive, but have certainly thrown up some food for thought.

Lentils are one of the highest sources of antioxidants found in winter growing legumes.

Cooking/serving method: lentils should be rinsed in cold water but do not require soaking. They are cooked by boiling in water or in soups, stews, casseroles, curries, etc. They are extremely versatile food used in wide variety of ways.