7 Reasons to Eat More Lentils

Our addiction to the sugar rush of refined carbohydrates means that lentils often get neglected but in nutritional and environmental terms they’re the closest thing we’ll ever get to a free lunch.

1. An Incredible Source of Protein

Uncooked lentils contain a whopping 25% protein while a 200g portion of cooked lentils will deliver around 18g Protein, 29g Net Carbohydrates and 232 Kcal. If we pitch green lentils against white rice the comparison is stark:

Green Lentils (100g):

Kcal 297; Carbs 49g Fibre 9g; Net Carbs 40g; Protein 25g; Fat 2g; GI 25

White Rice (100g):

Kcal 365; Carbs 80g; Fibre 1g; Net Carbs 79g; Protein 7g; Fat 0.7g; GI 80

With the recommended daily intake of protein being around 0.75g per kilo of body weight (45g for someone weighing 60kg) it’s easy to see how much a portion of lentils can contribute.

Together with other grain-legume seeds, lentils are the main source of dietary protein for over a billion people

Source: Smart Protein

Lentils do lack some essential amino acids but this deficiency can be easily overcome by consuming lentils with a grain such as rice as is customary in India where dairy is the other main source of protein for its vast vegetarian population of over 550m people.

2. Packed With Micronutrients

Simple carbohydrates like breakfast cereals, cheap white bread and white rice are deficient in micronutrients which have been stripped away by the refining processes. Nutritionally they deliver carbohydrates and very little else.

Lentils, however, are a good source of iron, zinc and potassium and are also high in phytonutrients with antioxidant and anti-inflammatory properties. In fact, various studies have credited lentils with lowering blood glucose, blood pressure and cholesterol as well as providing protection against certain cancers.

3. Good for Your Guts

There are certain types of starch which are not digested and pass into the large intestine where they create a source of food for the healthy bacteria which form our gut microbiomes. These starches are called resistant starches and lentils contain much higher levels of these starches compared to more refined carbohydrates.

As well as resistant starch, lentils also contain a good amount of fibre. Soluble fibre will ferment in the large intestine and do a similar job to resistant starch by feeding our healthy gut bacteria while insoluble fibre aids digestion and increases our sense of satiety.

4. Healthy Blood Sugar

Refined carbohydrates can be quickly digested which causes a wave of glucose to be released into our bloodstream leading to damaging spikes in our blood sugar levels.

In the short term, these spikes can lead to moodiness, loss of concentration, lethargy and overeating while in the longer term, they contribute to serious metabolic illnesses such as obesity and diabetes.

The Glycemic Index scores white rice at 80 and green lentils at 25.

The abundance of resistant starch and fibre in lentils allows the glucose to be released at a much steadier rate which avoids spiking blood sugar and all the harmful effects that can cause.

5. Good for The Planet

Lentils, like all legumes, fix atmospheric nitrogen into the soil, which improves soil fertility for other crops. This makes lentils an excellent rotational crop enabling farmers to save on fertiliser which is the main cause of greenhouse gas emissions in crop production.

Lentils can also be planted without the need to till the soil which not only saves on labour and fuel but protects the health of the soil. It also means that lentils sequester carbon from the atmosphere making them a carbon-negative crop. In environmental terms, lentils blow animal proteins out of the water.

6. Cheap

You can buy a kilo of lentils for less than £2 and they basically last forever. You would require about 800g of chicken breast to obtain the same amount of protein.

7. Incredibly Versatile

I use lentils for soups, for thickening sauces or adding bulk to a bolognese and I have an excellent recipe for a green lentil salad. But Indian Dals (or dhals) are hands down my favourite way to eat lentils.

I have been cooking this Dal recipe for years — I can’t remember where it came from but I love it. I can make a batch of it and eat it over several days or freeze it down into portions. It is delicious on its own but great with some basmati rice or as a side dish with another curry.

This recipe is also delicious when made with chana dal but you’ll need a longer cooking time (45 mins) and more water (900ml). You can then use a masher or a whisk to break it down once cooked.

Ingredients:

• 250g Split Red Lentils

• 1 tbsp Cumin Seeds

• 1 x Medium Onion (diced or half moons)

• 1 x Green Chilli (finely diced)

• 3cm Fresh Ginger (grated)

• 2 x Garlic Cloves (grated)

• 1 x 400g Tin Chopped Tomatoes (

• 1 tsp Turmeric

• 1 tsp Garam Masala

• 1½ tsp Ground Coriander

• Salt and Pepper

• Fresh Coriander

1. Bring the lentils to a boil in 750ml of water then turn the heat to low, cover and simmer until lentils are tender (about 20 mins). Season to taste.

2. Meanwhile, heat a tablespoon of olive oil in a pan and then add the cumin seeds. After about 20 seconds you will smell the fragrance of the cumin and you can then add the onion, ginger and chilli.

3. Cook until the onions are soft and then add the spices and the garlic. Cook for 2 mins before adding the chopped tomatoes. Mix everything together and allow to gently simmer for 10 minutes.

4. Combine the tomato mixture with the lentils, season, add the fresh coriander and enjoy.

“By cooking with lentils it is easy to create dishes that deliver that rare full house — good for your health, good for the environment and good for your tastebuds.”

— The Author