Lentils

Lentils sit at the top of the plant-based protein league table. A cooked cup provides roughly 18 grams of protein, 16 grams of fiber, and significant amounts of folate, iron, manganese, and B vitamins, at a cost of under a dollar.

Their fiber is split between soluble fiber (which lowers LDL cholesterol and feeds gut microbiota) and insoluble fiber (which supports bowel regularity). Studies from the Canadian Lentil Clinical Trial program have produced consistent evidence that regular lentil consumption reduces glycemic response to subsequent meals — an effect called the "second meal effect."

The iron in lentils is non-heme iron, less bioavailable than heme iron from animal sources, but pairing lentils with vitamin C (tomatoes, lemon juice) significantly increases absorption — a combination embedded in South Asian cooking long before anyone understood the biochemistry.

Lentils are among the most ancient cultivated crops in human history. Archaeological sites in the Fertile Crescent have produced lentil remains dating to 11,000 BCE. Lentils appear in the Bible: Esau trades his birthright for a bowl of red lentil pottage. They were a staple of ancient Egyptian cooking, found in excavated tombs. Roman soldiers carried dried lentils as field rations.

In India, lentils arrived with or alongside early agricultural development, and dal in its various forms became the protein backbone of a vegetarian culture spanning a billion people. The classic formula of dal, rice or roti, and vegetable side dish provides a complete amino acid profile, iron, complex carbohydrates, and fiber in a single low-cost meal.

Mujaddara, the Syrian and Lebanese preparation of lentils and rice topped with caramelized onions, appears in Arab cookbooks dating to the 13th century and is almost certainly much older.

In Egypt, koshari, the national street food, layers lentils with pasta, rice, and a spiced tomato sauce. In Turkey, red lentil soup seasoned with cumin and a butter-paprika drizzle is served to a sick person, to a cold person, and at the start of nearly every sit-down meal in Anatolia.

Split red lentils (masoor dal) are the fastest-cooking and most dissolving variety, ideal for soups and thickened dals. They require no soaking and are ready in 15 to 20 minutes. They cannot hold their shape and should not be used in salads.

French Puy lentils and black beluga lentils are the salad lentils. They hold their shape, have a pleasant peppery flavor, and pair well with vinaigrette, roasted vegetables, and soft-boiled eggs.

Brown and green lentils fall in the middle: they can make a decent soup or a thick, chunky dal, but they will partially break down.

Split red lentils (masoor/moong dal): Rinse thoroughly until water runs clear. Add to 2.5 to 3 parts water. Bring to a boil, skim any foam, then simmer 15 to 20 minutes until completely soft. Season with salt at the end. Finish with a tadka (tempering) of whole spices fried in ghee or oil.

Whole brown/green lentils: Rinse. No soaking required. Simmer in well-salted water for 25 to 35 minutes until tender but holding shape. Drain immediately to prevent overcooking.

French Puy/beluga lentils: Rinse. Simmer in lightly salted water or stock for 25 to 35 minutes. These can be slightly undercooked (al dente) for salad use. Dress while still warm for best flavor absorption.

Tadka (tempering) for Indian dal: Heat ghee in a small pan until shimmering. Add whole cumin seeds and let sputter 30 seconds. Add dried chilies, a pinch of asafoetida, minced garlic, and let cook until garlic is golden. Pour the entire hot mixture over the cooked dal. Stir to combine.