Lentils are legumes, seeds of a plant whose botanical name is Lens ensculenta. They grow in pods that contain either one or two lentil seeds that are round, oval or heart-shaped disks and are oftentimes smaller than the tip of a pencil eraser. 

 
Lentils are classified according to whether they are large or small in size with dozens of varieties of each being cultivated. While the most common types in the United States are either green or brown, lentils are also available in black, yellow, red and orange colors. 
 
The different types offer varying consistencies with the brown and green ones better retaining their shape after cooking, while the others generally become soft and mushy. While the flavor differs slightly among the varieties, they generally feature a hearty dense somewhat nutty flavor.
 
History
Lentils are believed to have originated in central Asia, having been consumed since prehistoric times. They are one of the first foods to have ever been cultivated. Lentil seeds dating back 8000 years have been found at archeological sites in the Middle East. Lentils were mentioned in the Bible both as the item that Jacob traded to Esau for his birthright and as a part of a bread that was made during the Babylonian captivity of the Jewish people. 

 
For millennia, lentils have traditionally been eaten with barley and wheat, three foodstuffs that originated in the same regions and spread throughout Africa and Europe during similar migrations and explorations of cultural tribes. Before the 1st century AD, they were introduced into India, a country whose traditional cuisine still bestows high regard for the spiced lentil dish known as dal. In many Catholic countries, lentils have long been used as a staple food during Lent. Currently, the leading commercial producers of lentils include India, Turkey, Canada, China and Syria.
 
Nutritional Value
This superfood gives you an impressive 9 grams of protein per cooked half cup serving and has 115 calories, 0 fat and 8 grams of cholesterol-lowering soluble fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. They have about twice as much iron as other legumes. And lentils are higher in most B vitamins and folate. Lentils are also packed with isoflavones, which may inhibit estrogen-promoted breast cancers. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. The U.S. Department of Agriculture researchers discovered that the pigment in Beluga black lentils acts like an antioxidant and helps protect against heart disease, cancer, and the aging process in general.
 
Lentils can be stored a long time, are easy to make, and are one of the cheapest protein sources going, at just 75 cents per pound at grocery stores. And unlike other legumes, you don't have to soak them before cooking. Just rinse them in cold water and simmer in water or broth. They readily absorb flavors from other foods and seasonings. Enjoy them plain or spiced with herbs, onions, or garlic.
 
A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as lentils, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.
 
Lentils' contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these little wonders supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. When folate (as well as vitamin B6) are around, homocysteine is immediately converted into cysteine or methionine, both of which are benign. When these B vitamins are not available, levels of homocysteine increase in the bloodstream--a bad idea since homocysteine damages artery walls and is considered a serious risk factor for heart disease.
 
Lentils' magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature's own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy? Eat lentils.
 
In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, legumes like lentils can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with type 2 diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contains with 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein--the most dangerous form of cholesterol) levels by 12.5%.
 
How to Select and Store
Lentils are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the lentils are covered and that the store has a good product turnover so as to ensure its maximal freshness. Whether purchasing lentils in bulk or in a packaged container, make sure there is no evidence of moisture or insect damage and that the lentils are whole and not cracked.
 
Canned lentils can be found in some grocery stores and most natural foods markets. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned lentils and those you cook yourself. Canning lowers vegetables' nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are canned or you cook them yourself. Therefore, if enjoying prepared lentils is more convenient for you, by all means go ahead and enjoy them. We would suggest looking for those that do not contain extra salt or additives.
 
Store lentils in an airtight container in a cool, dry and dark place. Stored this way, they will keep for up to 12 months. If you purchase lentils at different times, store them separately since they may feature varying stages of dryness and therefore will require different cooking times. Cooked lentils will keep fresh in the refrigerator for about three days if placed in a covered container.
 
Tips for Preparing Lentils
Lentils can be prepared the day of serving since they do not need to be presoaked. Before washing lentils you should spread them out on a light colored plate or cooking surface to check for, and remove, small stones or debris. After this process, place the lentils in a strainer, and rinse them thoroughly under cool running water.
 
To boil lentils, use three cups of liquid for each cup of lentils. Lentils placed in already boiling water will be easier to digest than those that were brought to a boil with the water. When the water returns to a boil, turn down the heat to simmer and cover. Green lentils usually take f30 minutes, while red ones require 20 minutes.
 
These cooking times can be slightly adjusted depending upon the final use. If you are going to be serving lentils in a salad or soup and desire a firmer texture, remove them from the stove top when they have achieved this consistency--typically 5-10 minutes earlier than their usual cooking time. If you are making dal or some preparation that requires a mushier consistency, achieving this texture may take an additional 10-15 minutes.

 
Prep: 5 minutes

Cook: 45 minutes.
Yield: 10 servings

     (serving size: 1/2 cup)
 
Ingredients
    1  teaspoon olive oil 
    1  cup chopped onion 
    4  cups water 
    1  pound dried small red

        lentils, washed and

        picked over 
    1  (13.5-ounce) can light

        coconut milk 
    1  bay leaf 
    1  teaspoon salt 
 1/4  teaspoon freshly ground

        black pepper
 
Preparation
1. Heat olive oil in a large saucepan over medium-high heat. Add chopped onion; sauté 5 minutes or until just beginning to brown. Stir in the water, lentils, coconut milk, and bay leaf. Bring to a boil over medium-high heat; reduce heat to low. Simmer, stirring occasionally, 40 minutes or until the lentils are soft.
 
2. Remove and discard the bay leaf. Then stir in salt and pepper.
 
Nutritional Information
   Calories:  196
   Fat:  3g (sat 1g,mono

           0.0g,poly 0.0g)
   Cholesterol:  0.0mg
   Protein:  13g
   Carbohydrate:  30g
   Fiber:   7g
   Iron:   3mg
   Sodium:  129mg
   Calcium:   25mg 
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