If you have ever eaten at a charming French bistro lost somewhere in the tangle of Paris streets, you would probably have found lentils somewhere on the menu. These fabulous little grains are known as poor man's caviar in France and are featured in a wide variety of regional specialities.
Lentils Come in All Colors
Lentils are thought to have originated in the Near East over 6000 years ago, making them one of the first plants ever cultivated. They grow in tiny pods: two flat, round, grains per pod. Some of the biggest producers of lentils are Turkey, Canada, China and India, but the French pride themselves on growing them as well.
There are many varieties of lentils and some of the more popular are:
Green - Most of the lentils grown in France are green. Puy lentils, grown on the volcanic soils of Velay, even have an AOC or Appellation d'Origine Controlee. When you find lentils bearing this mark, it is an indication that they were grown in a certain area (Puy-en-Velay) and according to certain conditions. It is a mark of quality. You'll also find Berry lentils which have a red label, another sign of quality, although not as lofty as an AOC. Green lentils are small with a thin skin that holds up well to cooking and have a distinct nutty flavor.
Red - These are cultivated in the Champagne region in France and are much rarer than the green lentils.
Brown - Larger than the green lentil, the brown lentil doesn't hold up as well to cooking and is perhaps less tasty. Turkey, the US, and Canada are all big producers of these lentils.
Coral - These lentils are salmon colored which veers to yellow upon cooking and have a slightly peppery taste. They are grown in North Africa and the Middle East, cook rapidly and are popular in Indian cuisine.
Black Beluga - These smooth, round and black lentils are so named because of their resemblance to caviar. They hold up great to cooking, not turning mushy, making them perfect candidates for your soups or salads.
Lentil Nutrition
Lentils are excellent sources of protein, iron, and fiber. They are low fat and when combined with rice, wheat or another grain form a complete protein, making them great vegetarian eating. Lentils can help lower high cholesterol levels and are a good source of complex carbohydrates.
Let's look at exactly what you'll get from one cup of cooked lentils:
230 calories 18 grams protein 1 gram fat 16 grams dietary fiber. Almost 7 mg iron, or about 1/3 of the US RDA 90 percent of the RDA for folate
That's a lot of nutrition for not many calories, and the best part is, lentils are so easy to fix!
How to Cook Lentils
When buying lentils, look for unbroken grains with no signs of humidity or bugs. You can store lentils in an air tight container in a cool, dark place for up to 12 months.
To prepare lentils, it's a good idea to spread them out on a clear colored surface and pick out any small pebbles that may have crept in. Then rinse them until the water runs clear to clean off any lingering dust.
Some people may find that pre-soaking lentils for several hours in cold water (and then discarding the water) can make them more easily digested, but it isn't really necessary, especially if your cooking something like Puy lentils.
Cook the lentils in three to five times their volume of water or broth at a slow boil for good results. Lentils can absorb a lot of water, and the exact amount varies from lentil to lentil, so watch your pot carefully so that it doesn't run dry. Lentils cook in less than an hour.
Lentils absorb the flavors of whatever you cook them with, making it a great substance provider with other flavor providing foods.
French Lentil Recipes
Salads: In France, you will often find warm lentils accompanied by smoked duck or smoked ham and served on salad greens. You'll also find them in salads with goat cheese or hard boiled eggs.
Soups: French lentil stews will often feature lots of onions, carrots, and various sorts of meats and sausages.
Good Combinations: Other foods that go well with lentils are: foie gras, fish cooked in a sauce, ham, bacon, and duck confit.
Seasonings: To season their lentil dishes, the French might use mustard, parsley, coriander leaves (cilantro), or curry.
Kim Steele writes Easy French Food, a website about her experience living and cooking in France for nearly half a lifetime. Come on by and see how the French really eat, including this delicious Lentil Soup Recipe called Petit Sale or for something lighter, try this Warm Lentil Salad Recipe.
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