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[KeithH]

Back again, with requests for help & guidance.
I've a few to compile, but the following has been asks for.

Lentils are low in calories and high in nutrition.
Eating them at least once a week is a great way to add the health benefits of these tasty legumes to your diet.
Heart Health
Studies have found that people who eat high fiber legumes like lentils have a much reduced risk of heart disease. The high levels of folate and magnesium in lentils also go a long way in protecting the heart.
Stabilize Blood Sugar
Due to their high fiber content, lentils help in regulating blood sugar by providing steady, slow-burning energy and balancing blood sugar levels.
High in Iron Lentils are loaded with iron and are a great way to replenish the body's iron stores, especially for people who don't eat red meat like vegans and vegetarians.
B Vitamins
Lentils are a great source of B vitamins, most notably folate and niacin (B3). B vitamins are important for the healthy functioning of the nervous, digestive, and immune systems.
Lower Cholesterol
Lentils are a great cholesterol lowering food due to their high levels of fiber.
Protein Packed
Protein makes up 26% of the calories in lentils and they have the third highest level of protein than any other plant food. It's no wonder that they're a staple in many parts of the world.

What are Lentils
Lentils are legumes, related to beans and peanuts, and to some comparable to dried split peas in appearance, although they are not as sweet. Botanists believe they originated in the Near East and were likely one of the first domesticated crops there. This is important given their nutritious nature. Like beans they have a high protein content, about 26%. In fact, the only legumes superior in protein to them are soybeans.
People grow lentils throughout much of the world, and you’re most likely to find them in dried form. When they’re harvested, they’re removed from pods, making them essentially seeds of the lentil plant. You’ll find them in many varieties and in a plethora of colors. Many may be familiar with slightly tan colored or green versions, but you can also find them in various shades of red, orange, golden and even black. There’s not significant difference between the varieties in terms of taste, though green lentils are somewhat nutritionally superior to other forms because they tend to have a higher dietary fiber content.

Unlike dried beans, lentils do not require pre-soaking overnight prior to being cooked. Instead, most cooks recommend that you first pick over these UFO shaped legumes, and remove any that look broken or damaged. Cooks recommend rinsing them too. If you’d like to save the trouble of cooking, you can sometimes find these legumes canned.

You’ll find lentils in a variety of dishes, all over the world. They’re a hearty addition to soup or stew, and they may be featured as the main ingredient in Indian food like dal. Middle Easterners include them in a vast number of different meals, including the popular Mejadra, which simply means rice and lentils. These two ingredients are often combined in dishes since they have approximately the same cooking time.

One of the reasons cooks favour lentils is that on their own they do not have strong flavour. They do a great job of absorbing flavors and spices, so if you’re preparing any lentil dish, know they will taste about the same as the strongest flavors in that dish. In the US, we’re often accustomed to eating these legumes hot, and thinking of them as one of the great comfort foods, but they’re also excellent when added to salads and served cold. You could serve them in a vinaigrette, or add them to dishes like "Tabouleh" for a refreshing summer dish.

In regards to nutritional quality, these legumes are a superior food. In addition to being composed of about 26% protein, a single serving of lentils, about half a cup (about 113 grams) uncooked, has 60% of the recommended daily allowance (RDA) of iron, 67% of the RDA for Vitamin B1, and a whopping 31 grams of dietary fiber. The high fiber content may be instrumental in helping to reduce total cholesterol, and can easily help you meet recommended daily requirements for fiber. They’re an excellent food, adaptable to many dishes, and certainly rank as one of the most nutritious foods available in the human diet.

Storage and tips

Lentils store for long periods if kept in an airtight container in a cool, dark place. But for best flavour & colour, use them within one year. Lentils toughen with age & older ones will take longer to cook.

Cooked lentils will last about three days in the fridge or six months in the freezer.

To cook, pick out any small stones/debris & rinse under cold running water. Cover in pan with boiling water & simmer for 10-60 minutes (depending on age and type). Add more water if necessary. (Don’t add salt to the cooking water as it toughens the lentils.)

Lentils will approximately double in size once cooked.

[Colin]

Thanks for putting this info on Keith,,,,,

It was a discussion between Mrs S and I on sunday whilst having a plate of carrot / lentil soup at garden centre.

Colin