Lentils are legumes, related to beans and peanuts, and to some comparable to dried split peas in appearance, although they are not as sweet. Botanists believe they originated in the Near East and were likely one of the first domesticated crops there. This is important given their nutritious nature. Like beans they have a high protein content, about 26%. In fact, the only legumes superior in protein to them are soybeans.

People grow lentils throughout much of the world, and you’re most likely to find them in dried form. When they’re harvested, they’re removed from pods, making them essentially seeds of the lentil plant. You’ll find them in many varieties and in a plethora of colors. Many may be familiar with slightly tan colored or green versions, but you can also find them in various shades of red, orange, golden and even black. There’s not significant difference between the varieties in terms of taste, though green lentils are somewhat nutritionally superior to other forms because they tend to have a higher dietary fiber content.

Unlike dried beans, lentils do not require pre-soaking overnight prior to being cooked. Instead, most cooks recommend that you first pick over these UFO shaped legumes, and remove any that look broken or damaged. Cooks recommend rinsing them too. If you’d like to save the trouble of cooking, you can sometimes find these legumes canned.

You’ll find lentils in a variety of dishes, all over the world. They’re a hearty addition to soup or stew, and they may be featured as the main ingredient in Indian food like dal. Middle Easterners include them in a vast number of different meals, including the popular Mejadra, which simply means rice and lentils. These two ingredients are often combined in dishes since they have approximately the same cooking time.

One of the reasons cooks favor lentils is that on their own they do not have strong flavor. They do a great job of absorbing flavors and spices, so if you’re preparing any lentil dish, know they will taste about the same as the strongest flavors in that dish. In the US, we’re often accustomed to eating these legumes hot, and thinking of them as one of the great comfort foods, but they’re also excellent when added to salads and served cold. You could serve them in a vinaigrette, or add them to dishes like tabouleh for a refreshing summer dish.

In regards to nutritional quality, these legumes are a superior food. In addition to being composed of about 26% protein, a single serving of lentils, about half a cup (about 113 grams) uncooked, has 60% of the recommended daily allowance (RDA) of iron, 67% of the RDA for Vitamin B1, and a whopping 31 grams of dietary fiber. The high fiber content may be instrumental in helping to reduce total cholesterol, and can easily help you meet recommended daily requirements for fiber. They’re an excellent food, adaptable to many dishes, and certainly rank as one of the most nutritious foods available in the human diet.