Originally cultivated in central Asia, the lentil dates back to prehistoric times and is enjoyed today across many cultures.  These legumes grow in pods and are the seeds of a plant called Lens Ensculenta.  It comes in dozens of varieties such as black, yellow, red, orange, and, most commonly in North America, green and brown.  They offer a delightful hearty and nutty flavour.

Lentils are an outstanding source of dietary fiber, a proven digestive aid, and so can greatly help to support and prevent
digestive disorders such as irritable bowel syndrome.  These
“heart happy” legumes also help to manage blood-sugar disorders and prevent heart disease.  This is thanks to both heir high fiber content and to notable amounts of folate and magnesium.  Folate is an essential B vitamin found in food and is commonly referred to as folic acid in its supplement form.  This B vitamin is a major player in the metabolic cycle and, along with the important mineral magnesium, supports the flow of oxygen and nutrients throughout the body. Lentils are also excellent for increasing energy as they are a great source of iron, especially for people with iron deficiency.  Lentils can boost your iron stores with virtually no fat and very low calories. 

Lentils can be found in almost every grocery store, either in bulk or canned.  If buying the canned variety, we suggest selecting those without any additives such as salt.  If you prefer to buy them in bulk, be sure to keep them in an air-tight container in a cool and dark place.

How to Cook

Preparing lentils is quick and easy.  Simply rinse with cool water before setting aside.  Boil 3 cups of water for every cup of dry lentils. Once the water has returned to a boil, turn the heat down, cover, and allow to simmer.  Green or brown lentils typically take about 30 minutes to cook in this fashion.

Quick serving ideas

• Classic, tasty and nutritious, try a recipe for lentil soup.
• If you enjoy Indian food, try a some lentil dal with tumeric (a natural anti-inflammatory).
• Sprinkle some cooked lentils over a fresh salad.
• Look for a recipe for lentil pattie, a lovely side addition to many meals.

 ------------------------------------

LENTIL SALAD WITH TOMATOES AND TARRAGON

Ingredients:
6 cups water
1 cup brown or green lentils
1/2 cup red bell pepper, diced
1/2 cup olive oil
1/2 tsp grated lemon zest
2 Tbsp freshly squeezed lemon juice
1 clove of garlic, minced
1 Tbsp fresh tarragon, chopped
1 tsp dijon (or stone ground) mustard
1/4 tsp black pepper
1 cup quartered cherry tomatoes
1 tsp red wine vinegar

Bring water to a boil in a large pot over high heat. Add lentils and return to boil.  Reduce heat and simmer, uncovered, for 20-30 minutes or until lentils are tender but firm.  Drain and set aside.

In a large serving bowl, whisk together red pepper, olive oil, lemon zest and juice, garlic, 2 tsp of tarragon, mustard and black pepper until well blended.  Add lentils and toss until evenly coated. 

In a small bowl, combine tomatoes, remaining 1 tsp of tarragon, and vinegar.  Spoon tomato mixture over lentils and serve.

Enjoy!