Lentils The Power Vegetable
By UW-Milwaukee Kinesiology student
Have you ever wondered what lentils are and why they are important? Well, lentils are a type of
bean that that grows on low bushes and according to “The World’s Healthiest Foods” (whfoods.com),
farmers started harvesting them about 8,000 years ago in West Asia. Lentils contain one of the highest
amounts of tannins, which may help prevent cancer growth.
Today, lentils are considered one of the most important dietary staples and are relatively
inexpensive at $1.49 per pound. According to (Healthyeating.com), lentils contain 16 grams of dietary
fiber, with a mix of insoluble fiber and soluble fiber. Fibers aid digestive health, stabilize blood sugars,
and also reduce the risk of developing heart disease. Besides the high fiber, lentils also consist of 25%
protein which makes them one of the highest protein vegetables you can eat. According to the Harvard
School of Public Health, lentils are one of the better protein choices. Lentils also contain 90% of daily
recommended folic acid and considerable magnesium, which enhance heart health. According to
(openhand.org), lentils contain a good source of potassium, calcium, zinc, niacin, iron, and vitamin K, as
well.
Lentils are easy to prepare and can be added easily to any diet, as they do not require soaking
before cooking like other beans. Since they contain a high amount of fiber, they should be incorporated
slowly into meals over the course of several weeks to avoid excessive flatulence or stomach discomfort.
Since lentils are so great for you, simple to make, and relatively inexpensive, eating lentils all
year is easy. They can be added to a variety of dishes to reap all of the health benefits. Try the Zesty
Lentil Guacamole recipe below. It is easy to make and contains a nice blend of healthy fats, fiber, and
protein to keep you energized all day!
Zesty Lentil Guacamole
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1/2 cup (125 mL) chopped white or red onion
1 garlic clove, minced
1 lime, juiced
to taste, salt and pepper
3 ripe avocados
1 cup (250 mL) cooked green lentils
In a medium bowl, combine onion, cilantro, garlic, tomato, lime juice, and hot sauce. Season
with salt and pepper. Cover and allow to sit at room temperature for at least 10 minutes so the
flavors combine. Cut avocados in half, rotating the knife around the seed. Remove seed and
spoon the soft flesh into the bowl with the onion mixture. Mash slightly with a fork but keep
some pieces of avocado intact. Add lentils and mix well. Spoon guacamole into a serving bowl
and garnish with reserved cilantro. Serve with nachos or as a garnish.
Works Cited
Http://www.lentils.ca/author/cndlentils/. "Zesty Lentil Guacamole." Lentils.ca. N.p., 18 Aug.
2016. Web. 09 Nov. 2016.
ProjectOpenHand. "5 Reasons Why You Should Eat LENTILS!" Project Open Hand. N.p., n.d.
Web. 09 Nov. 2016.
"What Are the Benefits of Eating Lentils?" Healthy Eating. N.p., n.d. Web. 09 Nov. 2016.