Originally from the Middle East, these small round flat grains were among the first cultivated by man and were gradually incorporated in the diet of many populations. Lentils are, in fact, in the center of one of the best-known biblical stories: that of the famished Esau, who accepted to assign to his brother Jacob the rights of first-born son, in exchange for a delicious lentil stew. “Selling oneself for a plate of lentils” became, thus, a popular expression, still used today to qualify whoever, in return for almost nothing and without measuring the consequences, prefers what seems most treasured at the moment, giving up something of much greater value. Just like all other leguminous plants, lentils grow in size when cooked, therefore being, in many countries, associated with plenty, good fortune and prosperity. Being a cheap product and of large-scale production , lentils have since ever fed the most deprived populations and overcome the shortage of other foods, such as meat. With globalization and the increasing variety of products at the disposal of consumers, lentils are often overlooked. Yet, they are an easy and affordable way to get a great amount of nutrients . Whole or deshelled, dry or canned, we can find many different types of lentils: brown (the most common), yellow, red (the fastest to cook) or black They are a good source of protein, vitamin and minerals (iron, magnesium, potassium), besides being very rich in fiber, which helps the functioning of the digestive tract. They are gluten free , therefore being adequate for people with celiac disease or gluten intolerance. They are low in calories – therefore, when integrated in a balanced diet, they are good for weight control. But beware, eat them with moderation, for their excessive consumption may be harmful for health. Tips and advice : Thoroughly wash the lentil grains before cooking, to remove any impurities and husk remains; There is no need to soak the lentils in water hours before cooking; in contrast with other leguminous plants (such as chickpeas and dried beans); Lentils are easy and quick to prepare (even more so if they are red), which is also good, for it reduces the nutritional losses that generally occur during the process of cooking; You can make soups, add them to salads or use them as a replacement for meat. Sources: Programa Nacional para a Promoção da Alimentação Saudável “ Lentils: Nutrition, Benefits, and How to Cook Them ” - Healthline “ Lentils: The Big Health Benefits of Tiny Seeds ” - Health Essentials Try the recipes by our nutritionists Alexandra Lima , Cristina Vieira Cunha , Maria Inês Cardoso , Simone Fernandes e Raquel Barbosa . Meet the nutrition clinical team from Hospital da Luz network
