|
|
Nelson Family Farms - farmbuilt.com
Lentil Facts
|
Lentils & Peas from Our Family to Yours!
|
|
 What is a lentil? The lentil is a cousin of the bean, and both are a
part of the legume family. All legumes are seeds that grow within pods. Lentils
are shaped like a lens. In fact, lens is the Latin word for lentil. The size and
appearance of lentils varies depending on the variety. The outer seed coat can
be mottled or speckled, and ranges in color from reddish-brown to greyish-brown
to green. The inner coat, or cotyledon, can be red or yellow.
Preparation - Lentils are simple to prepare. Simply sort, remove any
debris. Then rinse and boil for fifteen to twenty minutes. There is no need to
soak lentils. Also, do not add salt to lentils while cooking; toughness may
occur. Storing lentils is simple. They keep indefinitely in a cool, dry place.
After long storage, the color may fade slightly, but the taste will not be
noticeably altered.
Nutritional Information - Lentils are packed with nutrients, fiber, complex
carbohydrates, and folic acid. Lentils are a low calorie, low fat and
cholesterol free food as well as being inexpensive. |
|
Dry Lentil Nutrition Facts
Serving Size 1/4 cup (35g) (boiled) |
|
Amount Per Serving |
|
Calories |
130 |
|
Calories from Fat |
5 |
| (% Daily Value) |
|
Total Fat |
0.5g (<1%) |
|
Saturated Fat |
0g (0%) |
|
Cholesterol |
0mg (0%) |
|
Sodium |
0mg (0%) |
|
Total Carbohydrates |
22g (7%) |
|
Dietary Fiber |
11g (44%) |
|
Sugars |
0g |
|
Protein |
8g |
Vitamin A - 0%
Vitamin C - 2%
Calcium - 2%
Iron - 14% |
|
Folic acid is one very important nutrient found in lentils. The U.S. Health
Service recommends that all women of childbearing age consume 400 mcg of folic
acid per day. Most women do not meet this guideline. One cup of cooked lentils
provides 90% of the recommended daily allowance (RDA). Lentils provide more
folic acid than any other unfortified food.
Lentils are also an important source of iron, especially for women, whose iron
needs are greater. Eating lentils with foods rich in Vitamin C, such as
tomatoes, green peppers, broccoli, and citrus fruits or juices, helps the body
absorb iron more efficiently.
Lentils are also protein rich. They lack only one protein, methionine. Adding
grains, eggs, nuts, seeds, meat, dairy products, or eggs will provide a complete
protein.
Soluble fiber is also found in lentils. Soluble fiber acts as a scrub brush,
cleaning the digestive system. This type of fiber also decreases serum glucose
and cholesterol and decreases insulin requirements for people with diabetes.
Types of Lentils - There are several types of lentils, varying in size
and color.
Brewer - Also known as U.S.
Regular, this is the most common lentil type in the U.S.
Red Chief - Because the outer
skin is removed, these lentils are quick cooking. Simply boil for 5-10 minutes.
They are a great visual and nutritional addition to any menu.
Pardina - Also called
Spanish Brown, these lentils are a favorite in Spain and growing in popularity
domestically.Black Beluga
- This lentil has been grown in France for years and is just now becoming grown
in the United States.
|
|
|
|
|
Check out our Lentil,
Pea & Chickpea Great
Gift Ideas!
|
|
Nutritional Information taken from
USDA Dry Pea and Lentil Council |
|
|
