Lentils

Fun fact: Lentils are one of the oldest cultivated crops, dating back 9,000 years.
Lentils are part of the Fabaceae botanical family which also consists of soy beans, black beans, kidney beans, white beans, pinto beans and peanuts to name a few.
Lentils are small disk-shaped seeds and come in a variety of colors — yellow, orange-red, green, brown, and black.

Nutrition

A 1/2 cup serving of cooked lentils is an excellent source of folate, fiber, and manganese, and a good source of protein, thiamin, iron, phosphorus, potassium, and copper.
Folate is required to create DNA and other genetic material. Adequate folate intake reduces the incidence of neural tube defects in pregnant women.
Fiber aids in a healthy digestive system by preventing constipation. It also helps you to feel full faster which can assist in weight control.
Manganese assists the body to form bones and connective tissue while also playing a part in calcium absorption and blood sugar regulation.
Protein helps the body to repair cells and create new ones, which is very important in times of growth and development for children, teens, and pregnant women.
Thiamin plays a role in muscle contraction and assists the body to convert carbohydrates into energy.
Iron is required for growth, development, and the creation of red blood cells which are needed to transport oxygen from the lungs to the rest of the body.
Phosphorus is important in the formation of bones and teeth.
Potassium supports nerve and muscle communication and helps to maintain normal blood pressure.
Copper works with iron to form red blood cells and aids in the absorption of iron.

Purchase lentils prepackaged or in bulk at grocery stores. Lentils may also be available canned. Look for brightly colored lentils that are uniform in size with smooth skins.
Store lentils in an air tight container in a cool, dark, and dry place. Lentils are best used within 1 year of purchase. The older the lentils, the longer they take to cook.
Prepare lentils by rinsing dry lentils and remove any rocks or pebbles that may be left from processing.
Presoaking is not required.
Cook on the stove top, using 1 cup lentils to 3 cups water or stock.
Lentils will double or triple in size so ensure you are using a large enough pan. Lentil sizes vary.
Bring lentils and water to a boil, reduce heat to simmer until lentils are tender. Drain water if necessary.
For whole lentils, approximate cooking time is 15-20 minutes.
For split lentils, cook for 5-7 minutes.
Season with salt after cooking otherwise the lentils will become tough.

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