Lentils (Green and Brown, Dried)

Lentils (Green and Brown): Nutrition, History and Complete Cooking Guide

Lentils (Lens culinaris) are one of the earliest domesticated crops in human history, with archaeological evidence of cultivation in the Fertile Crescent dating to at least eight thousand years ago. They were a fundamental food across ancient Egypt, Greece, and Rome — the story of Esau selling his birthright to Jacob for a mess of pottage (lentil stew) in Genesis is one of the earliest literary references to the enormous value placed on lentils as a substantial, sustaining food. Lentils are unique among pulses in requiring no soaking and having a relatively short cooking time — they are the most practical of all dried pulses for everyday cooking. India produces and consumes more lentils than any other country — dal in its hundreds of regional forms is one of the most important daily dishes on the subcontinent. Green lentils (Puy lentils from France's Auvergne region are the most prestigious — a PDO product) hold their shape well after cooking; brown lentils disintegrate to a soft, flavoursome purée and are the most common type sold in British supermarkets.

Nutritional Value of Lentils

Raw lentils provide 352 kcal and 24.6 g of protein per 100 g, with 60 g of carbohydrates and 10.7 g of fibre. When cooked, they provide approximately 116 kcal, 9 g of protein, and 3.9 g of fibre per 100 g. Lentils are exceptional for folate — one of the richest plant sources available, important for DNA synthesis and neural tube development. They provide iron, zinc, potassium, phosphorus, manganese, thiamine (B1), B6, and niacin. The iron content is particularly significant: lentils are one of the best plant-based sources of iron, though absorption (non-haem form) is enhanced by consuming alongside vitamin C-rich foods.

Health Benefits of Lentils

The combination of high protein and high fibre at low caloric cost makes lentils one of the most nutritionally efficient foods available. Their fibre — including resistant starch — ferments in the large intestine to produce short-chain fatty acids supporting colon health and reducing colorectal cancer risk. Lentils have a very low glycaemic index (approximately 21–30), producing a slow, gradual rise in blood sugar that supports energy levels and blood glucose regulation. Large prospective studies associate higher pulse consumption — including lentils — with lower risk of type 2 diabetes, cardiovascular disease, and obesity. Lentils provide the folate critical for pregnancy and are one of the most important foods for vegetarians and vegans seeking iron and plant protein.

How to Cook Lentils

Green and brown lentils: rinse, add to pot with three times their volume of cold water, bring to a boil, reduce to a simmer. Green lentils take twenty to twenty-five minutes and hold their shape; brown lentils take twenty minutes and become soft. No soaking required. For a classic lentil soup: sweat onion, carrot, and celery, add garlic and cumin, add rinsed lentils and stock, simmer until soft, season generously. Lentils absorb flavour readily — add aromatics to the cooking water. Finish cooked lentil dishes with a squeeze of lemon and good olive oil. Leftover lentils make excellent cold salads with roasted vegetables, feta, and herbs.