5 Reasons to Add Lentils to Your Diet

Lentils are tasty, easy to cook, high in nutrition, budget friendly and a healthy replacement for meat.

The lentil is a legume from a bushy plant with lens-shaped seeds. Most lentils are grown in Canada, India, and Turkey.  In 2016, global production was 6.3 million tonnes. Wikipedia

People have been eating lentils for a long time.  Lentil artifacts have been found on archeological digs on the banks of the Euphrates River dating back to 8,000 BC.  Lentils are mentioned several times in the Bible. JustFunFacts

There are five types of lentils.  Brown and green lentils are the least expensive and tend to fall apart when cooked.  Red lentils are a bright orange color most commonly found in Indian curry dishes like daal.  French lentils (also called Puy lentils) have a nuttier flavor and stay firm when cooked.  Black lentils (Beluga lentils) are the most flavorful.  They’re very small and dark and hold their shape when cooked. ACoupleCooks MayoClinic

5 Reasons to Add Lentils to Your Diet

1. Lentils Taste Great
Lentils have a mild earthy, nutty, and peppery flavor.  They are extremely versatile to use in cooking. They can be added to soups, stews and salads.  They can also be the main ingredient in many dishes such as Sloppy Joes, Vegetarian Chili , and Lentil and Cauliflower Dahl.   I have made these three dishes and they taste great!  I plan to try the Lentil Cookies and Greek Lentil Salad recipes in the next couple of weeks.

2. Easy to Cook
Dried lentils do not required pre-soaking in water.  They just need to be rinsed and boiled for 20-25 minutes.  They cook in half the time of dried beans.  I usually boil them in vegetable broth.

3. Lentils Are Nutritious
Lentils are high in fiber and complex carbohydrates, while low in fat and calories.  The soluble fiber in lentils helps lower cholesterol and may help prevent heart disease and diabetes. 

Lentils are also an excellent source of protein, iron, calcium, magnesium and folate. NPR  

The magnesium in lentils can help if you have trouble sleeping, are stressed or overworked. WellandGood

4. Budget Friendly
Lentils are not an exotic or expensive health food.  The price of lentils is comparable (if not cheaper) to rice, beans and pasta.  However, lentils have a significant amount of protein.  Lentils cost approximately $0.30/ 1 cup serving which is significantly less expensive than chicken or beef.

5. Lentils are a Whole Food Plant Protein
One cup of lentils provides 36% of your Daily Value of protein (based on a 2,000 calorie diet).  Because they are so high in protein, lentils are often a meat substitute in vegetarian diets.  Pair them with a whole grain, such as brown rice, and you have a complete vegetarian protein source, meaning all the essential amino acids are present. NPR

Lentils are also an important plant protein in a Whole Foods Plant-Based diet because they are not processed. HealthLine  When eating a Whole Foods Plant-Based diet be aware that many plant based proteins are highly processed.    

For example plant based Morning Star Farms Grillers Crumbles have over twenty ingredients! (Ingredients include: Textured Vegetable Protein (Soy Protein Concentrate, Wheat Gluten, Water for Hydration), Water, Corn Oil, Contains Two Percent or Less of Chicory Root Fiber (Inulin), Yeast Extract, Natural Flavors, Black Malt Powder, Salt, Soy Sauce (Water, Soybeans, Salt, Wheat), Dried Cane Syrup, Garlic Powder, Onion Powder, Onion Juice Concentrate, Spices, Tomato Powder, Citric Acid, Niacinamide, Iron (Ferrous Sulfate), Skim Milk, Egg Whites, Thiamin Mononitrate (Vitamin B1), Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Vitamin B12).

Try lentils today!  They taste good, are easy to cook, nutritious, inexpensive and a good source of plant based protein.