Lentils (Lens esculenta)
Lentils are native to western Asia, from where they were introduced to the Mediterranean region. Lentils are a must for every household. They require very little preparation time if properly prepared, and supply a superb package of nutrients. Because of the small size of some lentils varieties, lentils are often cooked like rice without pre-soaking. This is not a harmful procedure in itself, but because the lentil also contains the enzyme suppressants and digestion resistant storage carbohydrates common to legumes, it is advisable to soak them like any other legume before cooking. Lentils have always formed an important component of the human diet, and indeed, birthrights have been sold for them. They have also been found in Egyptian tombs, presumably because pharaohs believed that lentils would sustain them even after death. Lentils are known to be an energy food, and this is probably due to the high concentration of B-group vitamins in combination with the carbohydrates present in this legume. This combination makes them the ideal food for active people like hikers and sportsmen. The carbohydrates in legumes are released slowly into the bloodstream after digestion, thus ensuring a steady, sustained supply of sugar to the system. The slow release of glucose into the bloodstream provided by legumes can be very beneficial to people suffering from hypoglycaemia, and it also ensures that the active person will be able to produce a sustained energy output over a long period of time. Lentils are rich in minerals, particularly iron and contain substantial amounts of proteins. Of all the legumes, however, lentil proteins have one of the lowest amino acid scores,62 which means that the combination of amino acids present in this legume are of such a nature, that they will not supply adequate quantities of essential amino acids if eaten by themselves. The answer again lies in combining lentils with grains, particularly rice, for a balanced supply of essential amino acids. Lentils are ideal for sprouting, and the nutrient value is improved by this process. Sprouts provide a good source of vitamin C, and the vitamin B content is also improved by sprouting. Lentils sprout very readily and are versatile in their use. Try lentil sprouts in soups and stews, or eat them raw in salads or on sandwiches.