LENTILS
The term “superfood” is over-used, but in the case
of lentils it is true says dietitian Nicole Senior. They are part of a
highly nutritious group called legumes (or pulses) containing a
marvellous package of nutrients including protein, fibre (all three
types: insoluble and soluble fibre, and resistant starch), low GI
carbohydrates, vitamins, minerals and an array of beneficial
phytochemicals such as isoflavones and lignans. And thankfully for
people with celiac disease, legumes are naturally gluten free. Legumes
are an integral part of plant-based diets known to promote good health
and longevity.
Not only are lentils nutritious, they are cheap as well. They
form the basis of many peasant dishes (now fashionable in affluent
places where food is plentiful) and have provided a valuable meat
alternative for poor households the world over. The rise of vegetarian,
vegan and plant-based diets in developed countries has also given
lentils the exposure they richly deserve. The other plus for legumes
such as lentils is their environmental sustainability credentials.
Compared to animal sources of protein, they require fewer inputs and
produce fewer carbon emissions.
Canned lentils are
convenient but dried lentils are dead-easy to cook. Thin lentil
varieties such as the common red lentil don’t need soaking; just simmer
10–15 minutes until tender. For the larger types such as brown and puy
(French) lentils, simmer in water until tender and then freeze in
meal-sized portions. They are also well suited to slow cooking.
Source: The Good Carbs Cookbook
