Get Sentimental About Lentils

Lentils are proof that good things come in small packages. According to Canadian Lentils , a handful of dried lentils provides more fibre than a bowl of bran flakes, twice as much potassium as a large banana and as much protein as a 100g steak!

Like all legumes, lentils are a budget-friendly staple offering loads of health benefits. But when it comes down to numbers, lentils really steal the show.

Lentil Nutrition

A half-cup of dried lentils (about 1 cup cooked) offers up 25 grams of hearty plant-based protein. With that much protein, they're a perfect substitute for meat. Making vegetarian meals twice a week is a great way to cut down on saturated fat, get more fibre and shrink your grocery bill. With those credentials, lentils should be top of your grocery list.

This impressive pulse is also filled to the brim with fibre. That same half-cup packs in 10 grams of fibre – that's almost half of the recommended daily intake for the average woman. Since some of that is soluble fibre —the type that lowers unhealthy blood cholesterol—lentils lend themselves to a heart-healthy diet. Lentils also supply ample amounts of magnesium and potassium , which are crucial for healthy blood pressure.

All that fibre and protein help lentils boast a very low glycemic index. This means the carbohydrate is released slowly into the bloodstream, which helps keep your blood sugars in check while keeping you full and energized long after you're done eating.

Lentils also serve up a hefty helping of folate and iron —more than half a day’s worth in fact! Folate and iron are crucial for making red blood cells to transfer oxygen to your cells and keep your heart strong. Being low on iron and folate can make you feel sluggish and weak. Including lentils regularly can boost these vital nutrients and give you energy to spare!

Lentil Fundamentals

You don’t need to look far to find lentils—most of Canada’s lentils are grown right here on the prairies. In fact, Canada is the world’s largest producer and exporter of this loveable legume.

Lentils come in a variety of shapes, sizes and colours but they all have one thing in common: they're delicious! And simple too - just rinse, boil and enjoy!

Whole lentils take about 30 minutes to cook and are best in salads or recipes that need texture. Their ground beef-like consistency makes them a tasty filling for tacos, quesadillas and burgers.

Split lentils (the red ones) cook much faster and are great in curries, soups and purees. Adding lentil puree to baking boosts fibre and protein, while providing a rich texture.