Lentil

The lentil or masoor (Lens culinaris), considered a type of pulse, is a bushy annual plant of the legume family, grown for its lens-shaped seeds. It is about 15 inches (38 cm) tall and the seeds grow in pods, usually with two seeds in each.

Background

The plant likely originated in the Near East, and has been part of the human diet since the aceramic (non-pottery producing) Neolithic times, being one of the first crops domesticated in the Near East. With approximately 26% of their calories from protein, lentils and generally any pulses or legumes have the third-highest level of protein, by weight, of any plant-based food after soybeans and hemp and is an important part of the diet in many parts of the world, especially in the Indian subcontinent which has large vegetarian populations.

A variety of pulses or lentils exists with colors that range from yellow to red-orange to green, brown and black. Red, white and yellow lentils in some cases are peeled, i.e., are those that have their skins removed before being sold. There are large and small varieties of many lentils (e.g., Masoor Lentils, shown in photos here). Lentils are sold in many forms, with or without the skins, whole or split.

Culturally, other pulses are sometimes called lentils but are actually beans or peas, e.g. "black lentils" (urad beans).



Types

* Brown/Spanish Pardina
* French Green/Puy lentils (Dark speckled blue-green)
* Green
* Black/Beluga
* Yellow/Tan Lentils (Red inside)
o Red Chief (Decorticated yellow lentils)
* Eston Green (Small green)
* Richlea (Medium green)
* Laird (Large green)
* Petite Golden (Decorticated lentils)
* Masoor (Brown-skinned lentils which are red inside)
o Petite Crimson/Red (Decorticated masoor lentils)
* Macachiados (Big Mexican yellow lentils)

Nutritional value and health benefits
Lentils, raw (Dry Weight) Nutritional value per 100 g (3.5 oz)
Energy 1,477 kJ (353 kcal)
Carbohydrates 60 g
Sugars 2 g
Dietary fiber 31 g
Fat 1 g
Protein 26 g
Thiamine (Vit. B1) 0.87 mg (67%)
Folate (Vit. B9) 479 μg (120%)
Iron 7.5 mg (60%)

Source: USDA Nutrient database

Lentils contain high levels of proteins, including the essential amino acids isoleucine and lysine, and are an essential source of inexpensive protein in many parts of the world for those who adhere to a vegetarian diet. Lentils are deficient in two essential amino acids, methionine and cystine. However, sprouted lentils contain sufficient levels of all essential amino acids, including methionine and cystine.

Apart from a high level of proteins, lentils also contain dietary fiber, folate, vitamin B1, and minerals. Red (or pink) lentils contain a lower concentration of fiber than green lentils (11% rather than 31%). Health magazine has selected lentils as one of the five healthiest foods. Lentils are often mixed with grains, such as rice, which results in a complete protein dish.

Iron content

Lentils are one of the best vegetable sources of iron. This makes them an important part of a vegetarian diet, and useful for preventing iron deficiency. Iron is particularly important for adolescents and pregnant women, whose requirements for it are increased.



In culture

Lentils are mentioned many times in the Old Testament, the first time recounting the incident in which Jacob purchases the birthright from Esau with stewed lentils (a "mess of pottage") In Jewish mourning tradition, they are considered as food for mourners, together with boiled eggs. The reason is that their round shape symbolizes the life cycle from birth to death.

They are also attributed to be blessed by seventy Prophets including Jesus and Mohammed in shitte narrations.

The ancient Greek dramatist Aristophanes mentions lentil soup in his plays and describes it as the "sweetest of delicacies."

In Italy eating lentils on New Year's Eve traditionally symbolizes the wish to earn more money next year, most likely because of their round coin-like shape.


en.wikipedia.org