Next up in our budget veggie series is everything you need to know about lentils. Priced around R30 for 500 grams, lentils are not only affordable, but also packed with nutrition and health benefits (not to mention the perfect ingredient to have stocked up for colder days). Find out how you can get the most bang for your buck for these tiny, humble and unassuming legumes below.
Everything you need to know about lentils
Lentils are an annual legume that produce lens-shaped seeds, otherwise known as pulses. The plant grows about 40 cm tall, the seeds grow in pods, and are cultivated the world over – with notable cultivations found in India (famous for making their delicious dhal). Lentils come in different types, most commonly differentiated by the colour of the seeds.
- Brown: most commonly cultivated and eaten type, brown lentils have an earthy flavour, hold their shape during cooking, and are usually found in stews, curries and soups.
- Green: A more affordable type of lentil than the already inexpensive brown lentil, green lentils also have an earthy flavour and come in a range of sizes (small to large). They are commonly used to make soups and stews.
- Red/Yellow: Notable smaller than brown or green lentils, red or yellow lentils are commonly split, have a sweet and nutty flavour, and cooked quickly – perfect for making dhal.
- Speciality types: Puy (produced in the French regio Le Puy) lentils are peppery; Beluga lentils (cultivated mostly in Canada) are tiny and black in colour, usually made into salads
Health benefits
Lentils are packed with B vitamins, magnesium, zinc, iron and potassium and provide the following nutrients (based on 1 cup or 198 grams):
- 230 calories
- 39,8 grams carbohydrates
- 17,9 grams protein
- 0,8 grams fat
- 15,6 grams fibre
Their high protein and fibre content make lentils an excellent animal protein alternative and a superfood that supports gut health. Studies have shown that including a regular intake of lentils in your diet will improve your gut health (supporting regular bowl movements and the growth of healthy gut bacteria), and their phytochemical contents (i.e. beneficial plant compounds) may protect against chronic diseases such as heart disease and type 2 diabetes. Eating a lentil dish regularly can provide your body with the following health benefits:
- antioxidant
- anti-inflammatory
- anticarcinogenic
- lower your risk of heart disease
- improve blood sugar levels
Lentil recipes we love
Get your dose of lentils by making some of our favourite recipes.
1. Pork steaks with Sauteed lentils
2. Beetroot & coconut soup with crisp ginger lentils
3. Ostrich sausages with tomato and lentils
4. Whole tomatoes stuffed with lentils, pecans and hazelnuts
5. Coconut chana dhal fish curry
6. Five ways with lentils
