Lentils

Varieties and seasons

Lentils are leguminous plants like broad beans, white and red kidney beans, string beans and black beans, split peas, soya, lucerne, chickpeas, etc. Originating in the Mediterranean region, it was one of the first plants cultivated by mankind.

It is an annual herbaceous plant that grows in small bushy plants with very fine stems. The pods are short and only contain one to two seeds.

There are many different varieties of lentils across the world, in particular in India, where they are almost a national institution. In Europe, the green lentil is the most common variety. It has a deep green to steel blue colour. There is an official French quality standard ”appellation d’origine contrôlée” (AOC) for the Puy en Velay green lentil, but also the famous small Berry green lentil.

The red lentil (or “salmon lentil”), with its small round grain, is less common.

The white lentil, which is a greenish yellow, larger and less flavoursome, is not grown in France. Nor is the brown lentil. The pink or “coral” lentil, from India, North Africa and the Middle East is always sold shelled.

Production

The main producers are Canada, USA, Nepal, Australia, … Spain, France.

Consumption

They eat in Spain about 2,2kg of lentils per capita per year. Of all leguminous plants, lentils are the most commonly consumed in France: 1.7 kg per person per year.  

Nutritional (value per 100 g)

	Dry*	Cooked*	RDI***
Energy	315 Kcal	89 Kcal
Proteins	24 g	8.2 g
Carbohydrates	50.4 g	12.6 g
Fat	1.2 g	0.5 g
Fibres	11.2 g	7.8 g	30 g
Sodium	24 mg	3 mg
Potassium	700 mg	276 mg	2,000 mg
Phosphorus	300 mg	100 mg	700 mg
Magnesium	100 mg	32 mg	375 mg
Iron	8 mg	3.3 mg	14 mg
Vitamin  B3 -PP	2.2 mg	0.6 mg	16 mg
Vitamin B1	0.5 mg	0.13 mg	1.1 mg
Vitamin B2	0.25 mg	0.07 mg	1.4 mg
Vitamin B5	1.5 mg	0.5 mg	6 mg
Vitamin B6	0.6 mg	0.18 mg	1.4 mg
Vitamin B9	200 µg	60 µg	200 µg

* Ciqual 1995 *** Recommended Daily Intake

Nutritionist’s advice

Lentils are one of the most nutritionally valuable leguminous plants.

They have the highest protein content. They are also rich in fibre and minerals, particularly iron and magnesium. They contain a few group B vitamins.

Lentils are traditionally prepared as a vegetable side dish or in salads. However, they are also perfect for making delicious vegetarian dishes: to make the most of their protein content, it is necessary to supplement them with wheat (bread), rice and soya.

In fact, lentils are rich in lysin but contain little methionine, an essential sulfur containing amino acids. Wheat, rice and soya help balance the amino acid content. A tasty meal containing a sufficient level of high quality proteins.

What is about portions...?

-a child portion: a quantity contained in the small of one hand

-an adult portion: a quantity contained in the small of two hands

Cooking and nutrition: tasty combinations

-Lentils make the perfect complement to smoky flavours. Rather than the traditional belly pork with lentils, try smoked salmon parcels with lentils. This way, you’ll benefit from a perfect duo, offering iron, magnesium, vitamins A, D and group B, and essential fatty acids. Complete your dish with a bed of green salad with a vinaigrette to add a touch of vitamin E!

-A lentil salad with confit of gizzard is a quick and easy classic. Tinned lentils seasoned with a vinaigrette complete with a tangy serving of shallots, served warm with confit of gizzard flashed in the pan at the last moment, offers a delicious meal, rich in iron, magnesium, fibre and protein.

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