Green lentils are a nutritious and flavorful staple food that have been cultivated for over 8,000 years. They are typically grown in cool, dry climates and harvested when the pods turn yellow. Green lentils have a high concentration of fiber and protein, and can be cooked in a variety of ways. They are a popular choice in salads and drier dishes, and are eaten hot or cold.
Green lentils are an edible legume seed produced by Lens culinaris, an annual plant harvested only for the lentil seed pod it produces, with each pod producing only about two seeds. Believed to be one of the earliest cultivated foods, lentils are a popular staple in a variety of countries around the world for both their flavor and intense nutritional value. They are also called German or Egyptian lentils and Continental, brown or Indian brown lentils. This type of lentil is common in supermarkets and is generally cooked like other types of beans.
Lentils date back to prehistoric times and are believed to be one of the earliest cultivated foods, with seeds having been around for 8,000 years. The legume spread over time to Africa and Europe, appearing in India from the 1st century AD and becoming a mainstay of Indian cuisine. Lentils are a popular staple during the Christian Lenten season, where little or no meat is eaten and some followers practice fasting. In the 21st century, China, Syria and Canada as well as Turkey and India provided the majority of the world’s supply of lentils.
Lentil plants are typically grown in climates with a cool, dry growing season. A grower harvests the plant pods when yellow and the bottom pods have a yellowish-brown hue, which takes only a few days. The grower should take care to harvest the pods during this short window to minimize the chance of the pods drying out and cracking, resulting in a lost crop. Lentils are harvested at a certain level of humidity, usually between 18 and 20 percent, and then dried for about a week. When they hit the supermarket, green lentils can be sold whole, split, or generally hulled.
Green lentils have about 150 calories per 1/4 cup (50 mL) serving. They have a 31 percent concentration of fiber, about 7 grams, and mixing lentils with a whole grain like brown rice makes for a complete protein. They’re also high in protein, with a typical serving offering 10 grams of protein, second only to soybeans.
A strong-flavored lentil, green lentil remains relatively firm after cooking, as long as it is not allowed to overcook. Its solid shape makes it a popular choice in salads or drier dishes. The seed has a flat shape and is one of the largest varieties of lentils, measuring about 0.25 inch (about 0.64 cm) in diameter. It also has a grainy texture and a relatively full, nutty flavor.
A cook typically prepares green lentils by boiling or simmering them in water or stock for about 15 to 20 minutes for semi-firm lentils, significantly shorter than other legumes. Lentils can be cooked to eat on their own or as a soup with vegetables and seasonings. Green lentils are eaten hot and cold. Cooked green lentils dry out slightly after being refrigerated. A cook can remedy this by adding a small amount of water or by using lentils as a dry ingredient or topping.
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