Lentils

Small edible seeds of the lentil plant. Cook in 20 minutes without soaking.

What's in it

· Plant protein
· Soluble and insoluble fiber
· Iron
· Folate
· Complex carbohydrates

How it's cooked

· Simmered in salted water or stock
· Stewed with spice
· Cooked, cooled, added to salad

Around the world

India: dal, in many regional versions. France: warm salads with mustard. Middle East: mujadara with rice and onions. Ethiopia: misir wat with berbere spice.

Commonly paired with

Rice (complete protein)Olive oilCumin, coriander, turmericLemonOnion, garlic

Texture

Green/brown hold shape. Red/yellow break down into soft purée.

Questions to investigate

· Same lentils cooked with vs without cumin — does one feel easier to digest?
· Lentils + rice at one meal — the classic complete-protein test.

Your meals with lentils

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