Colorful and Versatile
Brown, green, black, red, or yellow—lentils are available in almost every color. Just as colorful are these little seeds in the kitchen. Whether classically Swabian with "gluten-free" spaetzle and sausages, as a spicy Oriental soup, in creative salads, as an Indian side dish known as dal, or as a special spread—lentils can take us on a culinary journey around the world.
Lentils are among the oldest known legumes and have been a staple of human nutrition for thousands of years. Originally from the Middle East, they have spread worldwide and are now appreciated in many cultures and cuisines. Lentils are popular not only for their rich flavor but also for their impressive nutrient density and versatility.
Lentils are an excellent source of plant-based protein and fiber, making them particularly valuable for vegetarians and vegans. With a high content of essential amino acids, they provide a complete protein source when combined with other plant proteins, aiding muscle recovery and overall health. Their fiber content supports digestion, promotes a lasting feeling of fullness, and can help stabilize blood sugar levels.
Lentils are among the oldest cultivated plants and are predominantly grown in Asia. Botanically, they belong to the family of leguminous plants. The plant grows to a height of about 10-50 cm and has small white or blue flowers, which, after fertilization, produce one to three seeds per pod, depending on the variety. These seeds are harvested from May to autumn. There are approximately 70 different varieties of lentils worldwide. The most well-known among them are the green lentil, black beluga lentil, Puy lentil, and red or yellow lentils.
Green lentils are named for their size, measuring six to seven millimeters in diameter. Black beluga lentils are often referred to as the caviar of lentils. Puy lentils are named after their region of origin in France. Red and yellow lentils are hulled and therefore cook faster. Lentils are also cultivated in Europe and Germany; for example, the authentic "Alb-Leisa" is a specialty of the Swabian Jura. The individual varieties differ not only in color and size but also in flavor and texture.
The hulled red and yellow lentils are easier to digest, cook in 10-15 minutes, and absorb the flavors of spices beautifully. However, individuals with high uric acid levels (e.g., those with gout) should consume lentils with caution, as they have a relatively high purine content. Excess purines are converted into uric acid and then excreted by the body.
Lentils belong to the group of legumes and contain not only high-quality plant protein but also a substantial amount of fiber, vitamins, and minerals. In addition to their many valuable nutrients, these little flavor acrobats also contain some undesirable substances, such as lectins. However, these are destroyed during cooking, so nothing stands in the way of pure lentil enjoyment.
Preparation Tips
- Soaking lentils overnight shortens the cooking time, which is especially beneficial for green lentils.
- Lentils have a long shelf life (about 1 year) when stored in a cool, dry, and dark place.
- As lentils age, their cooking time increases.
- For quick lentil enjoyment, there is also gluten-free pasta made from lentils.