Lentils are an ancient food of the Middle East and as popular there today as they were thousands of years ago. Lentil artifacts have been found on archeological digs dating back to 8,000 B.C. and there is evidence of the Egyptians, Romans, and Hebrews eating this legume. Among the first crops to be domesticated, lentils spread to Europe and Asia, becoming integral to various cuisines, especially in Mediterranean and Indian diets.
Legumes (beans, peas, and lentils) as a food group are considered the healthiest of all other food groups. Legumes are high in fiber, protein, complex carbohydrates, vitamins, minerals, and antioxidants. Legumes can help with weight control, lower LDL cholesterol, regulate blood sugar levels, and protect against many chronic diseases. Considered the most convenient and least expensive among legumes, lentils cook in thirty minutes with no presoaking. Lentils can be found in different varieties such as green and brown or split lentil varieties such as red, orange, yellow and black lentils.
Here is an easy lentil soup recipe that takes just thirty minutes to prepare. It comes from the book Prevent and Reverse Heart Disease by Caldwell B. Esselstyn, Jr., M.D.
Greek Lentil Soup
1 16-ounce package brown lentils
6 cups water
2 large onions, chopped, (about 2 cups), or 1 12-ounce package frozen chopped onions
5-6 garlic cloves, chopped
1 14-ounce can tomato sauce
Lots of pepper and oregano
3 tablespoons sherry
1 tablespoon brown sugar (optional)
- Place lentils in large pot in water just to cover the lentils.
- Bring lentils to a boil and remove from heat after boiling; drain and rinse.
- Return rinsed lentils to the pot and add 6 cups of water, onions, garlic, tomato sauce, pepper, and oregano, and bring to a boil.
- Lower heat to a simmer and cook about 10 minutes, until thickened.
- Add sherry and brown sugar, if desired, and simmer 20 minutes more or until lentils are soft.
Note: To get more lentils in your diet, cook lentils and store in freezer. Add to salads, soups, steamed greens and cooked grains like rice or quinoa.
