LENTILS - FACTSHEET
Lentils come in many forms such as green, brown, red and puy. They are a complex carbohydrate which means they will give your more energy, minimise cravings and make you feel fuller for longer. They are also rich in protein and fibre as well as many vitamins and minerals such as B vitamins and iron.
Potential Health Benefits
Lentils may help balance your hormones, blood sugar, blood fats, blood pressure and cholesterol. They also aid constipation, are a great source of energy and are rich in antioxidants which help protect against disease and cancer.
Uses
Lentils can be served cold or warm in salads and can be added to soups, stews and curries. You can use them in place of mince meat in for Bolognese, Shepherd’s pie and burgers.
Go Slow
If you have not eaten lentils before, start with a small portion and leave it a few days before you eat it again. This will allow time for you to ensure your body does not react negatively to it.
How to Cook Dried Lentils
Rinse the dried lentils well with cold water
Bring 1.5 cups water to the boil (375ml)
Add 1 cup of lentils (200g)
Reduce the heat and simmer
Cook until tender
Drain off any remaining water
Cooking with Dried Lentils
You can add lentils to soups, stews or curries as long as there is at least 1.5 cups of liquid for every cup of lentils.
Red lentils take around 20 minutes
Brown and green (aka puy) lentils take around 30 minutes
Yellow split peas take around 30 minutes
Dried v Cooked Lentils
250g of dried lentils equates to around 400g when cooked.
