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1 Food 5 Ways: Lentils

Hearty, healthful, fast-cooking, versatile—what's not to love about lentils?

BY Ann Gentry
PHOTOGRAPHY Pornchai Mittongtare

Just call lentils the little legumes that could. Soups, stews, salads, pâté, bread (check out the recipe for Ivory Lentil Pancakes), you name it, you can make it with these tiny, lens-shaped seeds. The thick, chewy texture of lentils makes them an ideal meat substitute in veggie burgers, pasta sauce, and chili. And without the soaking time required by recipes with other dried beans, most lentil dishes—including the ones on this page—are ready in under an hour.

Nutritional Profile

1 cup cooked lentils contains:

• 230 calories
• 16 g fiber
• 18 g protein
• 7 mg iron
• 71 mg magnesium
• 358 mcg folate

Curried Red Lentil Soup with Lemon (pictured)

Yellow Lentil Dal

Mujadara (Rice, Lentil, and Caramelized Onion Pilaf)

Red Lentil Pecan Pâté

Cold French Lentil Salad

LENTIL LEXICON

Beluga lentils
Taste and texture: Firm and chewy, these black lentils get their caviar-themed name because they glisten once cooked.
Best in: Salads, brothy soups

Black lentils or black gram (Urad dal)
Taste and texture: Small, strong-flavored black Indian beans; also available skinned and split into white lentils. Remain intact after cooking.
Best in: Bean dishes

Brown lentils
Taste and texture: Most common lentil type; soft, slightly chewy texture and earthy flavor.
Best in: Soups, stews, veggie burgers, chili

French green lentils
Taste and texture: These brownish-green lentils have a slightly peppery taste and stay firm when cooked.
Best in: Salads, French and Italian dishes

Red lentils
Taste and texture: Common ingredient in Middle Eastern and Eastern European cuisine; tender and mild, they break down to purée-like consistency when cooked.
Best in: Thick soups, pâtés, spreads

White or ivory lentils
Taste and texture: Skinned and split black lentils; mild and soft.
Best in: Soups, stews

Yellow lentils
Taste and texture: Usually sold split; slightly nutty flavor. Texture similar to red lentils.
Best in: Thick soups, pâtés, spreads

OCTOBER 2009 p. 62

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