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Lentils loaded with goodness

January 20, 2008 12:16 am

IT'S HARD to believe that one inexpensive, quick-cooking food could be packed with so many good things--fiber that lowers cholesterol, magnesium that helps prevent diabetes, lean protein and B vitamins.

Lentils have it all.

An ancient cousin of beans and peas, lentils are popular on every continent (except Antarctica). Even the biblical Book of Genesis mentions delicious lentils--Esau is said to have sold his inheritance for a bowl of lentil pottage, or soup.

The Egyptians fed lentils to children, legend goes, to make them more cheerful and obedient. In adults, lentils are rumored to have an aphrodisiac effect.

Lentils are still popular in the Middle East, Asia, South America and Europe. In Italy, I'm told, people eat lentil soup on New Year's Day for good luck and prosperity, because lentils look like tiny gold coins.

In the U.S., most lentils are grown in Washington state, where the town of Pullman hosts the National Lentil Festival every August, featuring lentils in dishes from pancakes to chili.

There are dozens of varieties of lentils, but in this country only three are easy to find. The most common are the khaki-colored variety, often called green, brown, German or Egyptian lentils. They cook in 30 minutes.

Many stores also sell red lentils, which look more orange to me. Red lentils are smaller and cook in only 20 minutes, often dissolving into a creamy soup. The hardest-to-find lentils are the gourmet French or Puy lentils, which are a mottled greenish-black color. These stay firmest when cooked, and are good hot or served cold over salads.

Whatever lentils you choose, 1/2 cup of cooked lentils has a whopping 8 grams of fiber, about a third of your daily need, plus 9 grams of lean protein, more than an ounce of beef.

That small amount of lentils also meets a third of your daily iron needs and provides almost all (about 90 percent) of the day's need for folate, making lentils a great food for both heart patients and pregnant women.

Lentils have only 20 grams of carbohydrate per serving, and because much of it is fiber, they raise blood sugar slowly, making them a good choice for people with diabetes. The fiber also keeps the digestive system moving.

And lentils are extremely inexpensive--you can often find them for 99 cents a pound. They expand three times in volume when cooked, so they are a great value.

Unlike other dry beans, lentils don't have to be soaked before cooking. And instead of taking hours to prepare, lentils are ready in about a half-hour.

Just combine one part lentils and 3 parts water in a covered pot, bring to a boil, then turn down the heat and simmer until the water is absorbed. I like to add a bay leaf, garlic and a little salt and pepper when making them for a side dish.

Lentils are also tasty when added to your favorite spaghetti sauce instead of meat. Just be sure to cook the lentils until they're tender before adding them to the sauce. That's because acidic foods such as tomatoes and vinegar stop lentils from cooking--making the little beans stay hard. To avoid that, add the tomatoes after the lentils are cooked.

Lentils also taste great when added to soups or served as a side dish. I like to cook a Greek-inspired lentil pilaf (see recipe) as a main dish, served with a bit of crusty bread and a mild cheese.

Jennifer Motl welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.