I’m a little embarrassed to admit this, but before becoming plant-based in 2013 I didn’t know what a lentil was. Sure, I’d probably eaten lentils at some point in my life, but not on purpose. And I certainly didn’t know how healthy they are!

 

You can listen to our podcast to learn more about lentils…

…or read on for a quick summary.

 

What Exactly Are Lentils? 

Because they grow in pods, lentils are considered part of the legume family. They’re related to other legumes like soybeans, peanuts, and beans. 

 

Unlike their bean cousins, however, lentils don’t require soaking before cooking, which makes them much easier and faster to cook. Like beans, you can soak them to further reduce cooking time if you’re in a hurry. 

 

 

Types of Lentils

There are five main types of lentils that come in several different shapes and colors. These types are green, brown, red, Puy (French), and black (Beluga). 

 

Lentils are most readily available in dried form, although you may also find them in ready-to-eat packages. Most grocery stores carry brown lentils, also called European lentils. Green and red lentils may be found at specialty food markets.

 

One of the earliest known cultivars, lentils have had a place in the human diet for at least 8,000 years.  They have been a staple in South Asian and Mediterranean cuisines for centuries.

 

What Do Lentils Do For Your Body? 

 

 

Most of us living a plant-based lifestyle have been asked (too many times!), “But where do you get your protein?” 

 

If your mind blanks on all of the plant-based sources of protein, just remember LENTILS! 

 

Lentils are high in protein AND fiber and, unlike a big steak, they are low in fat, making them an AMAZING, healthy substitute for meat! 

 

Some More Amazing Nutritional Facts 

A one-cup serving of cooked lentils contains 230 calories.  A whopping twenty-six percent of those calories come from protein.

 

Because they are so high in protein, they are especially valuable to vegetarians and vegans.  Even better, combining lentils with rice creates a complete protein (meaning that a serving of lentils and rice contains all nine essential amino acids). Back in episode 281: 10 Easy, Powerful Food Combining Tips That Actually Boost Your Health we talked all about the concept of combining certain healthy foods to create one MASSIVELY healthy meal!.

 

Lentils are high in several B vitamins, including folate.  Their folate content, plus high levels of magnesium and soluble fiber, makes them heart-healthy.

 

Lentils are high in potassium. Just ½ cup of cooked green lentils contains 273 milligrams.

 

The soluble fiber in lentils slows digestion and the conversion of complex carbohydrates to sugar, thus stabilizing blood sugar levels.

 

Lentils contain insoluble fiber, which helps lessen the risk of digestive disorders.

 

Because lentils contain both types of fiber plus complex carbs, they provide the body with an energy boost.

 

The iron in these legumes helps to ensure good oxygen distribution throughout the blood and contributes to a healthy metabolism.

 

Lentils are high in antioxidants that can help fight free radicals and inflammation in your body.

 

And, as if all that goodness wasn’t enough, these legumes are nearly fat-free.