You might have heard of red lentils or ate it one time at a Indian restaurant or in a healthy salad bowl, but did you know what great of an ingredient red lentils actually are?
Red lentils may not have the same level of popularity as other legumes like chickpeas or black beans, but they are an affordable, easy-to-cook, versatile, and highly nutritious ingredient. As you can see in the chart underneath, red lentils are packed with many essential nutrients and trace elements that our body needs to function and stay healthy. It even contains selenium, a vital element to protect from oxidative damage and infection. Even though meats, eggs, and especially Brazil nuts have a higher amount of selenium, such a versatile ingredient like red lentils can help you reach your recommended intake of 55 micrograms per day (for people 14 and older).
A scientific review published in the Chemistry Central Journal in issue 12 of 2018 found that red lentils are an excellent source of plant-based protein, fiber, and micro-nutrients like iron and folate.
The researchers also found that red lentils may have several health benefits. For example:
- Red lentils may help to reduce the risk of heart disease. The fiber in red lentils can help to lower cholesterol levels, and the polyphenols in red lentils may have anti-inflammatory and antioxidant effects.
- Red lentils may help to manage blood sugar levels. Red lentils have a low glycemic index, which means they don’t cause a rapid spike in blood sugar levels. This can be beneficial for people with diabetes or those at risk of developing diabetes.
- Red lentils may have anti-cancer properties. The polyphenols in red lentils may help to prevent the growth and spread of cancer cells.
- Red lentils may have beneficial effects on gut health. The fiber in red lentils can help to promote the growth of beneficial gut bacteria and improve digestion.
Due to their high amount of protein, red lentils offer a good addition of plant-based protein to a vegetarian or vegan diet as well as a plant-based alternative for athletes. On top of that, red lentils are very affordable as they can be bought in bulk and stored basically forever. With inflation and recession making even basic necessities hard to afford, red lentils can be a good way to substitute expensive ingredients like meats or dairy products. Red lentils can actually be a substitute in a great variety of dishes, like Red Lentil Shepherd’s Pie, Red Lentil Bolognese, or Red Lentil Patties for which you can find a recipe on this website and which are a great alternative for burgers or even as a nice side dish!
Another huge advantage of red lentils is that unlike other legumes, you don’t need to soak them for hours before cooking them which make them a great helper in last minute meals. Red Lentil Patties or Bengali Daal with rice are my go to meals if I don’t have many ingredients at home or little time at hand and the latter is a big comfort food of mine.
So with such a cheap, versatile and nutritious food that is used by many cuisines worldwide from Turkey to India, the possibilities are endless. Go and try out this amazing ingredient and tell me how you like it. I promise you it’s very hard to mess up. Enjoy!
