Yellow, Red, and Green Lentils

Lentils are legumes that grow on bushy annual plants about 16 inches tall. Lentils grow in pods that contain either one or two seeds that are round, oval, or heart-shaped disks that are convex on both sides, like a lens. Lentils originated in central Asia or the Near East, and have been part of the human diet for up to 13,000 years. Along with wheat and barley, they are one of the first foods to have ever been cultivated. Lentils have long been eaten with barley and wheat, which originated in the same regions and spread together throughout Africa and Europe.

Lentils are mentioned many times in the Old Testament. The first mention tells the story of Esau selling his birthright to Jacob in exchange for stewed lentils (a “mess of pottage”). They’re also mentioned as a part of a bread that was made during the Babylonian captivity of the Jewish people. In Jewish tradition, lentils are considered as food for mourners, because their round shape symbolizes the life cycle from birth to death.

Lentils were a staple in the diet of ancient Iranians, who ate them daily in a stew poured over rice. In Shia Islam, lentils are believed to have been blessed by seventy prophets, including Jesus and Mohammed.

Before the 1st century AD, lentils were introduced into India, a country whose traditional cuisine revolves around the lentil dish known as dal.

Italians traditionally eat lentils on New Year’s Eve to bring money in the next year, most likely because of their round coin-like shape. In many Catholic countries, lentils are a staple food during Lent.

Lentils are sold in many forms, with or without the skins, whole or split into halves. While the most common types in the United States are green and brown, both whole with skins, lentils are also available in black, yellow, orange, red, and pink colors. Yellow, red, and orange lentils are usually without skins, and sometimes split. The different types offer varying consistencies, with the whole brown and green lentils retaining their shape better after cooking, while the yellow, orange, red, and pink generally become soft and mushy. While the flavor differs slightly among the varieties, they generally feature a hearty, dense, earthy, and somewhat nutty flavor.

Lentils are rich in dietary fiber, both soluble and insoluble. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol)and carries it out of the body. Insoluble fiber not only helps to prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis. Yellow, orange, red, and pink lentils contain a lower concentration of fiber than green or brown lentils (11% rather than 31%).

In addition to its beneficial effects on the digestive and cardiovascular systems, soluble fiber helps stabilize blood sugar levels by preventing blood sugar levels from rising rapidly after a meal. If you have insulin resistance, hypoglycemia, or diabetes, lentils can help balance blood sugar levels while providing steady, slow-burning energy. Researchers compared two groups of people with type 2 diabetes who ate different amounts of high fiber foods. People who consume 50 grams of fiber per day versus the standard 24 grams of fiber per day have lower levels of both blood sugar and insulin (the hormone that helps blood sugar get into cells). A high-fiber diet also reduces total cholesterol, triglycerides, and Very Low Density Lipoprotein–the most dangerous form of cholesterol.

In addition to providing slow burning complex carbohydrates, lentils can increase energy by replenishing iron stores. Lentils have about twice as much iron as other legumes. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. Children, adolescents, and menstruating, pregnant, and lactating women have increased needs for iron, and lentils are a low-fat way to get it.

Lentils also contribute to heart health through their significant amounts of folate and magnesium. Folate helps lower levels of homocysteine, an amino acid that damages artery walls and is considered a serious risk factor for heart disease. Folate, along with vitamin B6, convert homocysteine into cysteine or methionine, both of which are harmless. Folate is especially important for women of childbearing age because it reduces the risk of birth defects.

Lentils also provide magnesium, which is a calcium channel blocker. When enough magnesium is around, veins and arteries relax, which lessens resistance, lowers blood pressure, and improves the flow of blood, oxygen, and nutrients throughout the body. A deficiency of magnesium is associated with heart attack, and immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart.

With approximately 26% of their calories from protein, lentils, like other legumes, have the third-highest level of protein, by weight, of any plant-based food after soybeans and hemp. Lentils are one of the cheapest protein sources available, and are an essential source of inexpensive protein in many parts of the world, especially in the Middle East and India. Proteins in lentils include the essential amino acids isoleucine and lysine. Lentils are deficient in two essential amino acids, methionine and cysteine. However, sprouted lentils contain sufficient levels of all essential amino acids, including methionine and cysteine.

In addition to their fiber, magnesium, iron, folate, and protein, lentils are an excellent source of molybdenum; they are a very good source of manganese and a good source of phosphorus, copper, thiamin and potassium—all with virtually no fat. All this nutrition is just 230 calories for a whole cup of cooked lentils.

Lentils also have “anti-nutritients” such as tannins, trypsin inhibitors, phytates. Tannins are astringent, bitter plant compounds that bind to and block the digestion of proteins and other compounds. The astringency from the tannins is what causes the dry and puckery feeling in your mouth when you eat unripened fruit or drink red wine. Tannins play a role in protecting plants from predation. They also have been shown to give substantial protection against cancer (including cancer of the stomach and lungs) when eaten. Some tannins also inhibit the growth of bacteria that cause tooth decay.

Phytic acid (or phytate when in salt form) is a phosphorous compound in plant tissues, especially bran and seeds. Like tannins, phytic acid protects the seed until the proper conditions are met for it to sprout and grow. Humans can’t digest phytate; worse, it bonds with certain minerals and prevents them from being absorbed. On the plus side, small amounts of phytates in food slow down the absorption of sugars and regulate insulin levels.

Trypsin is an enzyme involved in the digestion of protein, so trypsin inhibitors prevent the digestion of certain proteins.

Phytates and trypsin inhibitors can be reduced by soaking the lentils in warm water overnight. Traditionally, people have soaked and sprouted seeds, nuts, legumes and grains in order to get the optimal nutritional benefits. Once soaked, the phytic acid is deactivated and released into the water and the enzymes and minerals in the food are more readily available for absorption into our bodies.

Lentils also contain purines, which can be broken down to form uric acid. Excess accumulation of uric acid can lead to gout in some people. Animal-based proteins are much more likely to cause gout, due to their higher levels of purines and their tendency to cause acidosis in the body. Purines from plant foods don’t seem to have that effect. Because dietary fiber speeds food through the digestive tract and may bind uric acid in the gut for excretion, the fiber in lentils and other vegetables may explain the lower the risk of gout from vegetable proteins versus animal proteins.

Lentils are relatively tolerant to drought and are grown throughout the world, primarily in Canada, India, Turkey, and the United States.

Lentils are available prepackaged and in bulk bins. I buy organic lentils in bulk at Whole Foods or Sunflower Market for about $1.99 per pound. As with any other food in the bulk section, make sure that the bins containing the lentils are covered, and that the store has a good product turnover to ensure maximum freshness. Whether in bulk or prepackaged, make sure that the lentils are whole, and there is no evidence of damage from moisture or insects. Store lentils in an airtight container in a cool, dry, and dark place. Stored this way, they will keep for up to 12 months. Don’t mix lentils that you purchase at different times, as they may have varying degrees of dryness and require different cooking times.

Canned lentils can be found in some grocery stores; however, avoid cans that are lined in white, because these contain bisphenol A (BPA), an endocrine disruptor.

Before soaking dried lentils, spread them out on a plate or cooking surface to check for, and remove, small stones or debris. Next, place the lentils in a strainer, and rinse them thoroughly under cool running water. Place them in a bowl. Add clean filtered water double or triple the quantity. Cover with a lid or plate, and soak overnight. When you want to use them, drain them and rinse well.

Here are my lentils after soaking overnight. See the tiny beginings of the sprout?

Dried lentils can also be sprouted by leaving in water for several days, draining and rinsing every 4-8 hours. Sprouting improves their amino acid profile.

To cook lentils, use three cups of liquid for each cup of soaked lentils. Lentils placed in already boiling water will be easier to digest than those that were brought to a boil with the water. When the water returns to a boil, turn down the heat to simmer and cover. Green and brown lentils usually take about 30 minutes, while red ones require 20 minutes.

These cooking times can be slightly adjusted depending upon the final use. If you are going to be serving lentils in a salad or soup and desire a firmer texture, remove them from the stove top when they have achieved this consistency–typically 5-10 minutes earlier than their usual cooking time. If you are making dal or some preparation that requires a mushier consistency, achieving this texture may take an additional 10-15 minutes.
Cooked lentils will keep fresh in the refrigerator for about three days if placed in a covered container.

Lentils are frequently combined with rice, which has a similar cooking time. A lentil and rice dish is referred to in the Middle East as mujaddara or mejadra. Rice and lentils are also cooked together in khichdi, a popular dish in India. A similar dish, kushari, is made in Egypt and considered one of two national dishes. Lentils are used to prepare inexpensive and nutritious soup all over Europe and North and South America. Lentils are commonly cooked in Ethiopia in a stew-like dish called kik, or kik wot, one of the dishes people eat with Ethiopia’s national food, injera flat bread. Yellow lentils are used to make a bland stew, which is one of the first solid foods Ethiopian women feed their babies.

Enjoy these nutritional powerhouses!

Recipes that use lentils include:

Lentil Almond Cutlets

Lentil Minestrone

Palak Dal

Rotini with Lentil Balls

Potatoes

Potatoes are from the plant family known as nightshades, whose other members include tomatoes, eggplants, peppers, tomatillos, and tobacco. Potatoes are the swollen portions of the underground stems, called tubers, which store food for the leafy portion of the plant. Potatoes are the world’s fourth-largest food crop, following rice, wheat, and corn.

Potatoes originated in what is now southern Peru, where they were domesticated 7,000 to 10,000 years ago. Above 10,000 feet in altitude, potatoes exposed to the cold night air turned into chuño; which can be stored for years with no loss of nutritional value. Chuño fueled the workers in the silver mines in the 16th century.

Sailors returning from Peru to Spain with silver probably brought corn and potatoes to eat on the trip. The leftover potatoes and corn were likely planted in Spain by 1570, and then spread with the Spanish explorers throughout the world.

The “Little Ice Age” was a period of climate change between 1550 and 1850. There were three especially cold periods: one beginning about 1650, another about 1770, and the last in 1850. The failures of crops during these periods prompted the acceptance of potatoes into the European diet, as well as worldwide human migrations. During colder years when most other crops failed, potatoes kept entire populations fed.

Potatoes likely arrived in western Ireland between 1588 and 1593, when Basque fishermen from Spain would land to dry their fish. By 1601, northern Italians and their domestic animals were eating potatoes.

The Spanish used potatoes to fuel their armies across Europe. In turn, potatoes were more difficult for foraging soldiers to pillage than above-ground crops, so they caught on with farmers. Potatoes had mostly replaced turnips and rutabagas in Europe by the 19th century.

Although potatoes were familiar in Russia by 1800, they were confined to small plots until the grain failure in 1838–1839 convinced Russians to plant potatoes in large fields.

In modern product development, there’s a saying: “Faster, better, cheaper—pick any two.” But in 19^th century Europe, there was a product that met all those demands. Potatoes were better because they kept longer than other foods, and they yielded from two to four times more calories per acre than grain did. Potatoes produced abundantly with little effort, and adapt readily to many regions, as long as the climate is cool and moist enough. Potatoes were quicker to prepare than most staples, and quicker at satisfying hunger. And they were cheaper than other staples, such as rye bread, and didn’t require a mill for grinding. Along with corn and squash, which also originated in the Americas, potatoes became a staple food throughout Europe. On the down side, potatoes do not keep very well in storage and are vulnerable to molds that quickly rot them. By contrast, grain can be stored for several years without much risk of rotting. Grain is also much easier to ship, store, and sell, so farmers planted both crops.

In England, potatoes promoted economic development by fueling the Industrial Revolution in the 19th century. They served as a cheap source of calories and nutrients, and they were easy to grow in small urban yards. In Northern England, which had abundant coal, potatoes provided for a population boom that meant plenty of workers for the new factories.

Landowners were mostly interested in producing cash crops, such as cattle and grain. Poor peasants in Ireland rented small plots from the landowners to sustain their own families. One acre of potatoes could feed an entire Irish family. By 1845, potatoes occupied one-third of Irish farm land, and most of it was a single variety: the Lumper, which yielded large crops and provided adequate calories. The lack of genetic diversity, however, led to disaster. In 1845, a fungus caused late blight, which spread rapidly through western Ireland, resulting in the crop failures that led to the Great Irish Famine. Between 1845 and 1849, approximately one million people died from starvation and disease in Ireland, and a million more emigrated from Ireland, causing the population to fall by between 20% and 25%.

Potatoes entered the Canary Islands off the shores northwest Africa in 1567. Despite the advantages of potatoes, Africans did not grow them in large quantities until the mid-20^th century. In Rwanda, potatoes became a staple, contributed to population growth, and even became a cash crop.

Potatoes were introduced in China prior to 1644, and became a delicacy of the imperial family. After the 18^th century, population increases led to the spread of potato farming throughout China. Potatoes were well-established as a crop in India by the late 18th century.

Ironically, most modern potatoes grown in North America arrived through European settlement and not from South America. Potatoes were growing in Idaho by 1838. Potatoes are Canada’s most important vegetable crop. In the 1950s and 1960s, the popularity of French fries led to developing varieties specifically for that use.

The average human now eats 73 pounds of potatoes per year. It remains an essential crop in Europe (especially eastern and central Europe), where per capita production is still the highest in the world, but the most rapid expansion over the past few decades has been in Asia. China is now the world’s largest potato-producing country, and nearly a third of the world’s potatoes are harvested in China and India.

The United Nations officially declared 2008 as the International Year of the Potato, to raise its profile in developing nations, calling the crop a “hidden treasure.”

Potatoes are a very good source of vitamin C, and a good source of vitamin B6, copper, potassium, manganese, and dietary fiber. Potatoes also contain a variety of  phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids, flavonoids, and caffeic acid, as well as unique proteins, such as patatin. These compounds can fight free radicals, and protect against cardiovascular disease, respiratory problems and certain cancers. A medium-size 150 g (5.3 oz) potato with the skin provides 27 mg of vitamin C (45% of the Daily Value), 620 mg of potassium (18% of DV), 0.2 mg vitamin B6 (10% of DV) and trace amounts of thiamin, riboflavin, folate, niacin, magnesium, phosphorus, iron, and zinc. Potatoes are known for their carbohydrate content (approximately 26 grams in a medium potato), which is mostly starch. A small but significant portion of this starch is resistant to digestion by enzymes in the stomach and small intestine, and it reaches the large intestine essentially intact. This resistant starch has similar health benefits as fiber: It provides bulk, offers protection against colon cancer, improves glucose tolerance and insulin sensitivity, lowers plasma cholesterol and triglyceride concentrations, makes you feel full, and possibly even reduces fat storage. Cooking and then cooling potatoes significantly increases this resistant starch.

Potatoes contain toxic compounds known as glycoalkaloids, of which the most prevalent are solanine and chaconine. Solanine is also found in other plants in the family Solanaceae, which includes such plants as the deadly nightshade, henbane, and tobacco. These toxins, which protect the plant from its predators, are, in general, concentrated in its leaves, stems, sprouts, and fruits. Exposure to light, physical damage, and age increase glycoalkaloid content within the potato. Cooking at high temperatures (over 340 °F) partly destroys these toxins. However, no reported cases of potato poisoning have occurred in the U.S. in the last 50 years, and most cases involved eating green potatoes or drinking potato-leaf tea.

Store mature potatoes at in a paper or canvas bag, in a cool, dark, well-ventilated place, and they will last 1 to 2 weeks. If mature potatoes are refrigerated, they may develop dark spots and their starch may convert to sugar, giving them a sweet flavor when cooked. Refrigerate new potatoes, and they will keep for 1 week. If stored at too warm a temperature, both mature and new potatoes will sprout and shrivel. Exposure to light causes them to turn green.

Potatoes can be prepared in many ways. They must be cooked to swell the starch granules. Potatoes are boiled between 10 and 25 minutes, depending on size and type, to become soft. Potatoes can also be easily cooked in a microwave oven, covered to prevent moisture from escaping, and still retain nearly all of their nutritional value. This method produces a dish very similar to a steamed potato, while retaining the appearance of a conventionally baked potato.

Peruvians use potatoes in many dishes, as around 3,000 varieties are grown there. In Ecuador, potatoes are a staple in most dishes, and are featured in locro de papas, a thick soup of potatoes and squash.

A traditional Canary Islands dish is papas arrugadas (wrinkly potatoes). Tortilla de patatas (potato omelete) and patatas bravas (a dish of fried potatoes in a spicy tomato sauce) are popular in Spanish tapas.

In the UK, potatoes are often served fried as chips. Roast potatoes are commonly served with a Sunday dinner, and mashed potatoes form a major component of several other traditional dishes such as shepherd’s pie, bangers and mash (sausages and mashed potatoes), and bubble and squeak (pan-fried leftover vegetables). New potatoes are often cooked with mint.

Scotts enjoy Tattie scones made with potatoes. The Irish eat colcannon (mashed potato with shredded kale or cabbage and onion), champ (mashed potato with scallions), and boxty pancakes (grated potato pancakes).

Bryndzové halušky is the Slovakian national dish, made of a batter of flour and finely grated potatoes that is boiled to form dumplings. In Northern and Eastern Europe, especially in Scandinavian countries, Poland, Russia, Belarus and Ukraine, new potatoes are a delicacy, boiled whole in their skins and served with dill. Puddings made from grated potatoes (kugel, kugelis, and potato babka) are popular in Ashkenazi, Lithuanian, and Belarussian cuisine. Potatoes are also used to brew alcoholic beverages such as vodka.

In Western Europe, especially in Belgium, sliced potatoes are fried to create frieten, the original French fried potatoes. Stamppot, a traditional Dutch meal, is based on mashed potatoes mixed with vegetables. Pâté aux pommes de terre is a potato dish from central France.

In northern Italy, potatoes are used to make gnocchi, a type of pasta. Cooked and mashed potatoes or potato flour is used in the Knödel or dumpling eaten all over central and Eastern Europe, especially in Bavaria and Luxembourg. Potatoes are a main ingredient in many soups such as vichyssoise and Albanian potato and cabbage soup. In western Norway, komle (potato dumpling soup) is popular.

Mashed potatoes, baked potatoes, boiled or steamed potatoes, French-fries, cubed roasted potatoes, scalloped potatoes, home fries, and hash browns are all popular in North America. In New England “smashed potatoes” (a chunkier variation on mashed potatoes, with the skins) are popular. In central New York, salt potatoes are bite-size new potatoes boiled in water saturated with salt then served with melted butter. Latkes (fried potato pancakes) are also popular, especially during the festival of Hanukkah. Potatoes are also used as a stew ingredient.

In Canada, a traditional Acadian dish is poutine râpée. The Acadian poutine is a ball of grated and mashed potato, salted, and boiled, then eaten with salt and pepper or brown sugar. It may have originated from Klöße, prepared by early German settlers who lived in Acadia. Poutine, by contrast, consists of French fries covered in cheese curds and gravy. (I’m sure that someone thought this was a good idea at the time.) Originating in Quebec in the 1950s, it has unfortunately become a popular dish throughout Canada.

In India, popular potato dishes are aloo ki sabzi (spiced potatoes in gravy), batata vada (mashed potato patties coated with chickpea flour, then deep-fried), vada pav (the aforementioned batata vada served as a sandwich), samosa (spicy mashed potato mixed with vegetables stuffed into dough, and deep fried) and aloo chaat (deep-fried potatoes served with chutney). In Northern India, alu dum (a spicy potato curry) and alu paratha (a stuffed chapatti) are popular. Masala dosa (a thin pancake made of rice and lentils rolled around a filling of spicy mashed potato) from South India is popular all over India. Other favorite dishes are alu tikki (potato patties), pakora (battered, deep-fried vegetables), and aloo posto (a curry with potatoes and poppy seeds).

Potatoes are used in northern China where rice is not easily grown, and where a popular dish is qīng jiāo tǔ dòu sī, made with green pepper, vinegar and a thin slices of potato. In the winter, roadside vendors in northern China also sell roasted potatoes.

In central Africa, potatoes are mashed with grains and legumes, or boiled or roasted and eaten whole.

And of course, everywhere, food has been globalized, so potatoes worldwide are now being used to produce French fries (also known as “chips”) and potato chips (also known as “crisps”).

Recipes using potatoes include:

American Cottage Pie

Easy Beets and Potatoes

New-Style Potatoes with Walnut Guacamole à la Mode

Roasted Garlic Mashed Potatoes