Green Lentils

Name: Green lentils (Lens culinaris) — lentils with a pale to deep green skin, larger and flatter than French green lentils, with a mild, earthy flavour and a firm bite. They are sold whole.

Description

Lentils (Lens culinaris) are one of the oldest cultivated crops in the world, domesticated in the Near East some 9,000 to 13,000 years ago, and have been a staple pulse of the Mediterranean, Middle East and South Asia since. Canada is now the largest producer, followed by India.

Green lentils are among the most widely sold types, and hold their shape better than brown lentils and red lentils, though they are softer than French green types. They are popular in salads, soups, stews, burgers and side dishes, and are the type often sold as “Laird” green lentils from Canada.

They take around 25 to 35 minutes to cook, and have a pleasant, slightly peppery taste. They are a good all-round lentil for people who want a lentil that does not turn to mush.

Main nutrition value

Green lentils are an excellent source of plant protein and fibre, and provide iron, folate, magnesium, potassium and zinc, with little fat.

How best to be consumed

Green lentils hold their shape reasonably well.

1. Rinse, and simmer in plenty of water for 25 to 35 minutes, without soaking.
2. Use in salads, soups, stews, curries and grain bowls.
3. Cook with bay leaf, garlic and herbs for flavour, and season near the end.
4. Mash into burgers, or blend into dips and spreads.
5. Store dried lentils in a cool, dry place.

Overconsumption could cause…

Green lentils are healthy in food amounts when cooked.

1. Bloating and gas from the fermentable carbohydrates (oligosaccharides) in pulses, particularly if you are not used to eating them, so build up gradually and drink water.
2. Allergic reactions in a small number of people allergic to legumes, and cross-reaction between chickpeas, lentils and peanuts in some.
3. Reduced absorption of iron, zinc and calcium from the phytates in dried pulses, which soaking and thorough cooking reduce.
4. Gout flare-ups in people with gout, since pulses contain moderate purines, although plant purines seem to carry less risk than those from meat.

GroupsLentilsLegume familyHigh fibreHigh proteinLow fatLow sodiumRich in folateRich in ironRich in potassiumRich in zinc

Related foodsBrown LentilsFrench Green LentilsPuy LentilsYellow LentilsMoong DalMasoor Dal

Wikipedia — Lentil, used for origin, naming and history: https://en.wikipedia.org/wiki/Lentil