There is much to know about lentils
Lentils are among the most affordable, nutritious, and versatile pantry staples, but they are not widely adopted by Canadians.
Key points
- Lentils are one of the cheapest sources of protein
- Lentils also provide lots of fiber, iron, but little fat
- They come in several varieties, each suited to different dishes
- Unlike dried beans, lentils require no soaking before cooking
Lentils come in a wide variety of colors and shapes: green, brown, red, yellow, black, large or small, flat or round. Because of their nutritional value, low cost, and broad availability they appear in regional cuisines around the world. In combination with grains, such as rice or wheat, they provide the complete proteins vegetarians rely on
Lentils are among the most affordable pantry staples and tend to be even cheaper in ethnic grocery stores, where they are often available in large bags.
Although Canada is the world's leading exporter of lentils, Canadians themselves consume only about 4 pounds of lentils per person per year. Building meals around lentils more often could lower food costs for the average Canadian household.
Lentils are best slow-cooked over low heat and are an excellent base for soups, stews, and even salads. They can be substituted for ground meat in vegetarian recipes, because they have a similar texture. Here is how they are being prepared around the world:
- India: Lentils are cooked with spices such as cumin, mustard seeds, garlic, chili, and turmeric. They are often served with rice or flat bread.
- North African and Middle-East: Lentils are typically simmered into a stew, with onion, garlic, carrot, tomato, cumin, paprika, and sometimes cinnamon or ginger. Other additions are cilantro, parsley, or lemon
- Spain: Lentils are slowly cooked with onion, garlic, carrot, potato, tomato, and bay leaf. Many recipes also call for sausage such as chorizo to round out the dish.
There is an abundance of recipes online that feature lentils:
- 25 Tasty Lentil Recipes by Good Housekeeping
- 35 Vegan Lentil Recipes by Delish Knowledge
- 40 Must-Make Lentil Recipes by Rainbow Plant Life.