Add Lentils to Your Diet

Adding lentils to your diet is easy and well worth the effort, especially for those with insulin resistance, type 2 diabetes, or high cholesterol. The small, nutty-flavored legumes offer a variety of health benefits, including controlling blood sugar, reducing cholesterol, and helping prevent heart disease. They're also a good source of soluble fiber, protein, folic acid, and iron. In fact, one cup of lentils provides more than half the recommended daily intake of fiber, with the added benefit of preventing constipation and other digestive problems.

There are several varieties of lentils and they can be used in different ways. Brown lentils are those usually found in the grocery store. They hold their shape and can be added successfully to salads and rice dishes. They will get mushy if overcooked, however. French lentils are small and stay firm after cooking. Red lentils disintegrate very quickly, and can be used to thicken soups and stews.

With their many benefits, it's worth incorporating lentils into your diet but, except for lentil soup and a few Indian dishes, you may not know what to do with them.

Ways to use lentils

Substitute lentils for about one third of the rice in either plain white rice, curried rice or rice pilaf. The cooking times are about the same, so there's no need make any recipe adjustments.

Or use lentils instead of rice or potatoes as a side dish. Sauté onions, carrots, and celery in butter or olive oil, add curry powder, lentils, and enough chicken stock or water to cover. (Add more stock if it's all absorbed before the lentils are completely cooked.)

Lentils can be used in salads as well. Make a simple salad dressing by lightly browning chopped shallots in a quarter cup of olive oil. Add a half cup of red wine vinegar and a half cup of water along with a couple of teaspoons of sugar and a handful of dried cranberries. Boil until the dressing is reduced by about half. Mix the dressing into cooked lentils, then serve as a side dish or over fresh spinach or mixed greens.

Make a quick lentil salad by adding chopped peppers (use a couple of different colors) chopped red onion or scallion, olive oil, and chopped fresh herbs to cooked lentils.

Consider adding a cupful of lentils to pasta or bean salad as well.

Lentils can be added to soups without changing the flavor or texture. Use a handful of red lentils in pureed carrot soup or to thicken a beef stew. Or add brown lentils to the stew if you'd prefer they retain their shape.

Lentil facts

As with any bulk foods, inspect the lentils prior to using them, as small stones or bits of seed hulls can find their way into the bags. Rinse them prior to cooking.

To cook lentils, use three cups water to one cup lentils. Bring to a boil, then simmer, covered, for fifteen to thirty minutes. The cooking time depends on the variety, freshness, and firmness desired. Older, drier lentils take longer to cook than fresh ones. If the relatively short cooking time for lentils still takes too long, use the canned variety. There's little difference in the nutritional value.

Lentils can also be cooked ahead. Simply store them for up to three days in a covered container in the refrigerator, and add them to your meals at a moment's notice.