Lentils: 15 Interesting Facts about this Ancient Legume

Wikifarmer

Editorial team

3 min read
05/09/2024
Lentils: 15 Interesting Facts about this Ancient Legume
  1. Lentils (Lens culinaris) are classified in the Fabaceae family, commonly known as the legume or bean family. Lentils are one of the oldest cultivated crops, dating back over 9,000 years in the Near East. Their name is derived from the Latin word "lens," which describes their characteristic lens shape. 
  2. There are several varieties of lentils, with colors ranging from brown, green, and red to yellow and black. Each variety has a unique flavor and cooking time, making them suitable for various dishes.
  3. Not every lentil is made equally. Firmer lentils, like French green ones, are perfect for salads, cakes, and veggie burgers, while softer lentils, like red ones, are best for soups, dhals, and purées. 
  4. Lentils are protein-rich, providing about 18 grams of protein per cup cooked. This makes them an essential food for vegetarians and vegans, who often use them as a meat substitute.
  5. These legumes are an excellent source of iron, providing nearly 37% of the daily recommended intake per cup cooked. Iron is a crucial nutrient for producing hemoglobin and maintaining energy levels, which is especially beneficial for those who do not consume meat.
  6. Lentils are rich in folate, providing about 90% of the daily recommended intake per cup. Folate is essential for DNA synthesis and repair, making it particularly important for pregnant women to support healthy fetal development.
  7. Lentils are versatile kitchen ingredients. They can be used in soups, stews, salads, and curries or as a base for plant-based patties and spreads. Unlike dried beans, lentils do not require soaking before cooking, making them convenient for quick and nutritious meals.
  8. Lentils have a low glycemic index, which means they release energy slowly. This helps to keep you fuller for longer and provides a sustained energy source.
  9. Due to their adaptability, lentils are grown worldwide, with Canada, India, and Turkey being the largest producers. Lentils are typically grown in rotation with other crops, such as wheat, which helps improve soil fertility and reduces the need for chemical fertilizers.
  10. Lentils are believed to have originated in the Near East, with archaeological evidence suggesting their cultivation as early as 7000 BC. They spread throughout the Mediterranean and were a staple food in ancient Greece and Rome.
  11. Lentils have cultural significance in various parts of the world. In Italy, they are often eaten on New Year's Eve to symbolize good luck and prosperity for the coming year.
  12. Lentils are about 65% carbohydrates, primarily composed of starches and dietary fibers, which provide a slow-releasing energy source, making them ideal for long-lasting fuel.
  13. Dry lentils can be stored for over a year, while cooked lentils can be frozen for up to three months.
  14. It's not necessary to soak lentils before cooking. Lentils can be prepared similarly to rice or quinoa. Just rinse the lentils with water, then boil them in a 1:1.25 lentil-to-water ratio before letting them simmer for 20 to 30 minutes.
  15. Montana leads the nation in lentil production, with nearly 40% of the lentils cultivated in the US coming from there.

References:

https://ospi.k12.wa.us/sites/default/files/2024-01/lfs-fun-facts-lentils-lfs024-lfs023-lfs022_0.pdf