Lentils: A Legume For The Ages

As a superfood, they are rich in protein — without the fat or cholesterol of animal sources — and provide B vitamins, magnesium, iron and zinc. In fact, lentils have the second highest protein content of all legumes, after soybeans. Because they are so high in protein, lentils are often a meat substitute in vegetarian diets. Pair them with a whole grain, such as brown rice, and you have a complete vegetarian protein source, meaning all the essential amino acids are present.

The soluble fiber in lentils helps lower cholesterol and may benefit those at risk for heart disease and diabetes. Lentils are also an excellent source of folate, a vitamin that helps the body build new cells. It is an especially important nutrient for women who are either pregnant or planning to become pregnant.

In India, where roughly half of the world's lentils are consumed, cultivation dates back to 2500 B.C. Today, more than 50 different varieties are grown. Nearly every traditional Indian meal includes at least one lentil dish, and they are an important source of nutrients for millions of vegetarians on the subcontinent.

Indian cooks buy lentils hulled and split in order to make dal. This highly spiced sauce or stew is served with rice or flatbread.

Lentils are as good for the environment as they are for our health. Nitrogen-producing bacteria grow naturally at the roots, enriching the soil.