The gentle lentil

Did you know that lentils were one of the first cultivated foods? Thousands of years ago lentils were harvested as a food staple in central Asia, and this tradition has withstood the test of time, as these ancient beans are just as, if not even more, popular today.

Lentils are actually small disc-like seeds that grow in pods on a plant that is a member of the legume (bean) family. They provide an excellent source of protein, fiber, folate, magnesium, B vitamins, and iron. Because they are a rich in soluble fiber, lentils have a low glycemic index, which means that as they are digested, energy is slowly released throughout the body, stabilizing blood sugar levels. These legumes may be small in size, but they have unprecedented health benefits. Containing many essential amino acids, they are ideal for vegetarians who can sometimes struggle to consume enough protein and iron.

Lentils come in a plethora of sizes, shapes, and colors, the most common being red or brown. Based on their varying compositions, lentils cook differently; some become mushy like split peas, some maintain their distinct round shape. No matter the appearance, most lentils have the same earthy, bean-like and mineral-rich taste.

Because they are a legume, lentils serve the very same function as beans in recipes, so they can almost always be substituted. They add wonderful body and texture to soups, and they are a delicious stand-alone main course or side dish. Just like other beans, lentils can be eaten hot or cold, tossed in salads or even used in baked goods. Lentils can easily be found in grocery stores in the same aisle as other dried beans and peas. Again, like beans, dried lentils must be rinsed and soaked before cooking, and take somewhere between 10 and 40 minutes to cook. Canned lentils are a convenient way to speed up cooking time in a recipe that calls for lentils. Since they are already cooked, they only need be rinsed and drained of their viscous canning liquid.

I happen to love lentils and I developed this recipe for lentil-vegetable soup that I included in my first cookbook, Uncle Charlie’s Cookbook for Stay-at-Home-Dads. To make the recipe completely vegetarian, you can substitute vegetable stock for chicken stock.

1 1/2 cups dried red or brown lentils
5 cups water
2 cups chicken stock
2 Tbsp. extra virgin olive oil
1 can diced tomatoes
1/2 medium onion, diced
1 yellow squash, diced
1 carrot, peeled and diced
1 celery stalk, peeled and diced
1 cup frozen spinach, no need to thaw
1 dried bay leaf
1 Tbsp. dried thyme
1 lb. Brussels sprouts, washed and quartered
salt and black pepper to taste
1/4 cup balsamic vinegar

In a heavy soup pot, over medium heat, sautee the carrots, onion, and celery in the olive oil. Season with salt and pepper. Then add the squash and cook until slightly soft. Add the canned diced tomatoes, to the soup, then both liquids (the 5 cups of water and 2 cups of chicken stock). Rinse the lentils and pour them into the soup. Bring the soup to a boil and add the bay leaf, thyme, and more salt and pepper. When the lentils are cooked, approximately 20 minutes, add the spinach and Brussels sprouts. Turn the heat down to a simmer and place the lid over the pot to allow the soup to cook for several minutes. Pour in the balsamic vinegar and let the soup cook for 5 more minutes. Stir to allow the flavors to blend. Serve with a side of oven-warmed, crusty whole grain bread and enjoy!