Lentils are an ancient food which probably originated in the Near East or the Mediterranean. India boasts the world's greatest consumption of lentils, and produces more then 50 different types.

Lentils contain calcium, magnesium, phosphorous, potassium, iron, zinc and folic acid. They are high in fibre and protein and, unlike meat, low in fat.

Lentils can help steady blood sugar levels and thus help prevent or combat anaemia. Many studies confirm that eating pulses, which are rich in soluble fibre, can improve blood sugar control.  Pulses slow down the rate of digestion and result in a more gradual rise and fall in blood sugar, steadying energy levels.  This is especially valuable for diabetics. They have also been shown to lower blood cholesterol.

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Unlike most other pulses it is not necessary to soak Lentils in advance : they cook in less than 30 minutes. However soaking will speed up the cooking time a little. Lentils have a delicious natural flavour and absorb strong seasonings very well.

The most common types of lentils are :

Brown Lentils. This is the most common type. They have a very earthy flavour and can remain whole if cooked in very gently simmering water.

Red Lentils. These are smaller than brown lentils, and sweeter. They lose their shape during cooking and turn a shade of deep golden yellow.  Use them for soups or purées.

Green Lentils. These are sometimes called continental lentils and are larger.

Puy Lentils. These are dark greenish-grey colour.  After cooking they remain firmer than the other types and have a stronger flavour.

Lentils can also be sprouted: they become juicy with a slightly spicy flavour

RECIPE : LENTIL CASSEROLE

Ingredients :

• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 3-4 cloves garlic, finely chopped
• 1 large carrot, grated
• 225 g green or brown lentils
• 400 g tin tomatoes
• 150g sultanas
• 1 glass of red wine
• 1 teaspoon garam masala
• 1 teaspoon cumin seeds
• 1 teaspoon fennel seeds
• 1 teaspoon coriander seeds, crushed
• freshly ground black pepper
• 3 tablespoons fresh herbs, such as mint, basil or coriander, chopped

Method

1. Heat the oil in a large pan.  Add the onion, garlic and carrot and stir fry gently for around 5 minutes.

2. Add the lentils and sauté for another 2 minutes. Stir in the tomatoes and sultanas and add the red wine and sufficient water to cover the lentils.

3. Simmer and stir occasionally for 20 to 30 minutes until the lentils are just tender, adding more water if necessary.

4. Stir in the garam masala, cumin and fennel seeds and pepper to taste.

5. Simmer for another 5 minutes.

6. Just before serving, add the chopped fresh herbs