Lentils, Red

Lens culinaris

Origin / Harvest:

USA / September–October
Canada / September–October
Turkey / July–August

Description & History

Lentils, a favorite in soups and vegetarian dishes, come in dozens of varieties and colors. They are considered one of the earliest cultivated crops and native to the Nile, Tigris, and Euphrates Valleys in the Middle East (a.k.a the Fertile Crescent) as early as 6,000 B.C. Naturally eaten before domestication, remains of charred wild lentils have been found in Greek caves dating back to 11,000 B.C. Now this versatile legume is cultivated in many parts of the world and a core ingredient in world cuisine.

The most widely cultivated lentil worldwide, red lentils come in a variety of forms: Natural (whole with skin), Decorticated a.k.a Red Football Lentils (whole with skin removed), and Split (split with skin removed). With their skin intact, red lentils are crimson in color; once decorticated, red lentils reveal a soft pink flesh.

Uses

Because red lentils tend to become soft when cooked, they are ideal for soups and stews. Few Indian dishes would be complete without dhal, a purée of red lentils, tomatoes, and spices. Red lentils can also be added to grains or rice to add depth and texture.

Nutrition

Red lentils are low in fat and an excellent source of cholesterol–lowering fiber. They are also an excellent source of folate and a good source of potassium, iron, and phosphorus.