Lentils are a fantastic and versatile addition to any pantry. These colorful, earthy legumes—available in black, green, brown, red, and yellow varieties—each offer a unique flavor, texture, and culinary purpose. From salads to vegan sloppy joes and hearty dals, lentils can be incorporated into a wide array of dishes.
But before you start cooking with these nutritional gems, let’s delve deeper into what lentils are and how to best utilize them.
Understanding Lentils: A Legume Overview
The lentil is a member of the legume family. Legumes are a broad category encompassing beans, lentils, lupins, peas, and even peanuts. The defining characteristic of a legume is its growth in a pod, housing an edible seed within.
Lentils grow above ground on delicate, willowy plants in clustered formations. Each plant yields only a few lentils per pod. At the end of the growing season, the pods are cracked open, releasing the lentils, while the chaff is blown away. While the process can be laborious, the reward is a highly nutritious superfood, rich in both protein and fiber. Lentils are particularly popular in South Asia, especially in India, where a significant portion of the world’s lentil crop is cultivated.
It is believed that lentils originated in the Eastern Mediterranean region, quickly spreading to Europe, Asia, and North Africa. In ancient Rome, lentils were considered symbols of good luck, and in modern Italy, they are still eaten as part of a traditional New Year’s dish to bring good fortune in the coming year.
Discovering the Diverse Types of Lentils
While it may be tempting to assume that all lentils taste alike, with color being the sole differentiator, each variety possesses a distinct flavor profile and culinary application.
Black Lentils
Black lentils, often referred to as “beluga” lentils due to their resemblance to caviar, have a rich, earthy flavor and a distinctive glossy black exterior. These lentils excel at maintaining their shape during cooking, making them ideal for braising and as a key ingredient in veggie burgers.
Green Lentils
Green lentils offer a slightly peppery flavor, making them an excellent choice for adding a zing to your meals. These larger lentils come in various shades of green. Their arugula-like flavor makes them a great addition to salads, such as Wild Rice and Lentil Salad. Green lentils require a longer cooking time, which can be reduced by pre-soaking.
Brown Lentils
Brown lentils combine a clean, nutty flavor with a delightful creamy texture. Even those who are not typically fond of lentils might find themselves enjoying brown lentils. A significant advantage of brown lentils is that they do not require pre-soaking and can be ready in 30 minutes or less.
Commonly used in curries and soups, brown lentils can take center stage or play a supporting role, enhancing the overall flavor of a dish. They also serve as a healthy and delicious side dish to meat, providing a nutritious alternative to rice or other grains.
Red Lentils
Red lentils are buttery, mild, and soft and are often sold as “split” lentils. These mildly sweet lentils undergo a process that significantly reduces their cooking time. In addition to their other health benefits, red lentils are particularly rich in potassium. Upon cooking, they break down easily, making them ideal for dips and curries and for adding thickness to recipes like Sausage and Kale Lentil Stew.
Yellow Lentils
Yellow lentils share similar characteristics to red lentils but offer almost twice the iron content.
Cooking with Lentils: A Simple Guide
Cooking lentils is a straightforward process, making them an accessible ingredient for home cooks of all levels.
- Pick through the lentils: Before cooking, spread the lentils out and remove any that appear discolored or damaged.
- Rinse and soak (optional): Black and green lentils benefit from pre-soaking. Rinse them once or twice and cover them with cold water for a few hours or overnight.
- Cook on the stovetop: Place the lentils in a saucepan and cover with cold water. Add salt to taste and bring to a boil. Reduce the heat to a simmer and cook until the lentils are tender. Cooking time will vary depending on the type of lentil.
- Season and serve: Once cooked, lentils can be seasoned and added to a variety of dishes. Some lentils that hold their shape well can be sauteed or used as a binder in burgers or meatballs. Others can be added to lentil soup or curry as a thickening agent.
Lentils are an incredibly versatile and nutritious food, offering a range of flavors and textures to enhance your culinary creations. Experiment with different types of lentils and recipes to discover your favorites!
