How To Cook Lentils: What Everybody Ought to Know
Lentils: Big Nutrition in a Tiny Bean
Lentils are an Old World food staple, with archeological evidence dating them to Paleolithic era in Greece, about 13,000 years ago. A nutrient powerhouse, one cup of cooked lentils provides almost 18 grams of protein and 16 grams of fiber, with less than a single gram of fat - all for about 230 calories. High in B vitamins and folate, rich in iron, magnesium and phosphorus, lentils are easy to store and very easy to cook. Unlike most other legumes, lentils do not need to soak before cooking, so purchasing them dried (rather than canned) is an affordable way to keep them as a pantry staple. And since the canning process often adds excess sodium (one cup of canned lentils can contain upwards of 350 mg of sodium) dried lentils are a great choice for anyone watching their salt intake. A bonus: the smaller the bean, the easier to digest, so lentils don’t cause the gastric upset so many other beans do.
How to Cook Lentils
There are several different types (colors) of lentils. The most common is the brown lentil, which still has its seed coat, making it an ideal choice for any recipe that calls for a firm bean that keeps its shape. French lentils and Persian lentils, both green, also cook well. Orange, yellow and red lentils are “split”, meaning the seed coat has been removed. These varieties work well in soups and as thickeners because they don’t hold their shape and turn “mushy” the longer they are cooked - ideal for anything blended.
How should you cook lentils? The simple way to cook lentils is on the stovetop. It’s important to examine carefully lentils for small stones and other debris, which get mixed into the beans during harvest. After removing any foreign objects, rinse your lentils and place in a pot with enough liquid to cover. No need to measure; just make sure the legumes are completely submerged. Water is fine, but broth adds extra flavor and nutrients. Use whatever is most appropriate for your recipe. Bring the liquid to a boil, cover the pot and reduce the heat to a simmer. Depending on the type of lentil, cooking time can vary from 15 minutes to an hour. The age of the bean also affects cooking time - the older the bean, the longer the cooking time. If old and new beans are mixed, they will cook unevenly. Remember, do not add salt to the cooking water, as it can toughen the beans. If you want to add salt, do it after the lentils are fully cooked.
Lentil Tips and Tricks
Lentils make an excellent meat substitute. If you love the taste of meat, but don’t want all the calories and saturated fat, try a 50/50 mix of ground beef and lentils in your favorite hamburger or meatloaf recipe. Just make sure you’ve cooked the lentils first!
To know how much to cook, remember that one cup of dried lentils equals two and one-half cups of cooked lentils, while one pound of dried lentils equals five cups cooked.
Dried lentils keep for years, but make sure to store your lentils in an air-tight container, in a cool dry place. Cooked lentils will keep for up to one week in the refrigerator; when frozen, they have a shelf-life of up to six months. Freezing does affect the texture and tends to make them fall apart, so it may be best to use your frozen lentils in soup recipes.
Lentils are cheap, plentiful and packed with vitamins and nutrients. They’re great in soups, salads and side dishes, next to (or instead of) your favorite type of meat. Enjoy!
References
Clifford A Wright, “A Short History of Lentils”
World’s Healthiest Foods, “Lentils”