LENTILS

Protein is the rock star nutrient of the moment. Protein is used to promote weight-loss as it offers satiety benefits for those on energy (calorie/kilojoule) restricted diets. Protein-rich products are also promoted for weight gain, most conspicuously to young men wanting to boost muscle to look larger, stronger and more imposing. Protein is also important for the elderly to help stay strong, stable and mobile.

However, higher protein consumption isn’t ideal for everyone. There may be some risk in overdoing protein, especially in a concentrated supplement form. Too much protein in people with reduced kidney function just adds extra workload (1). Excessive protein may also increase calcium loss in urine which is bad for those with low bone density (2). High protein consumption may even increase the risk of diabetes and pre-diabetes, perhaps due to an oversupply of amino acids contributing to insulin resistance (3).

Real food is the best source of protein (and all other nutrients) most of the time. Getting protein from plants is desirable because grains, pulses, legumes and nuts are generally cheaper, have a lower environmental impact and contain loads of other nutrients and bioactives to support good health. Diets high in plant protein are also associated with lower heart disease risk (4). Lentils are a protein-packed legume (or pulse) with plenty of health benefits as well as culinary potential.

They contain 7% protein (cooked weight) as well as three types of dietary fibre (insoluble, soluble and resistant starch), vitamins, minerals and an array of beneficial phytochemicals such as isoflavones and lignans. They have a low glycemic index (GI) and are naturally gluten free. Cooked lentils have a soft, tender, grain-like texture and a subtle mild, earthy, nutty flavour that absorbs other flavours well.

There are many types of lentils of different colours and sizes such as green, brown, yellow, black and speckled. They take between 10-40 minutes to cook, and soaking can reduce cooking times in larger varieties. Cut the cooking time even further in a pressure cooker. Thin lentil varieties such as the common red lentil don’t need soaking; just simmer 10-15 minutes until tender. Canned lentils are convenient, but lentils are very easy to prepare yourself – just boil dried lentils in water until tender. Unlike pasta don’t add salt to the cooking water which slows cooking and toughens the skins, unless you want firmer lentils that hold their shape. For convenience you can freeze lentils in meal-sized portions. Lentils are also well suited to slow cooking in stews and casseroles, perfect for busy folk – just leave it to cook while you do other things and love it later.

How can we get more lentils on our menus? Perhaps in combination with meat at first, such as in pasta sauce, meatballs, burgers and meat loaf. Red lentils can be added to Bolognese, marinara or pomodoro pasta sauce and cook in 10-15 minutes. They virtually disappear. Try them in curries, casseroles, soups and pilau/pilaf. Lentils are the basis of Indian dhal or spicy lentil stew. Dhal is the most popular way to enjoy lentils in the world and a major plant-based protein for millions in South Asia.

Replace some rice with lentils as a side dish or a cold salad with lower glycemic impact. They are great in grain or poke bowls. Put them in vegetable salads for extra satisfaction, texture and nutrition such as beetroot and feta, pumpkin (squash) and baby spinach, roasted red peppers and basil, parsnip and walnut, or roasted carrot and cumin. Lentils can also be sprouted to use in salads (find out how-to online). Try adding pureed lentils or lentil flour to either savoury and sweet baking such as breads, loaves and cookies. Lentils can also feature in sweet desserts such as lentil kheer in South India made with coconut milk, sugar and cardamom. Lentil chocolate cake is rich and moist and made with pureed lentils, and they also work well in energy/protein balls along with dried fruit, grains, nuts or seeds.

They are so many ways to enjoy lentils so go ahead and eat more for your health and enjoyment.