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07-SEPTEMBER-2008 03:17:44 - Lentil This article is about the species Lens culinaris. For the meaning of lentil in Indian English, see pulse legume. Lentil Lentils Lentils Scientific classification Kingdom: Plantae Division: Magnoliophyta Class: Magnoliopsida Order: Fabales Family: Fabaceae Subfamily: Faboideae Tribe: Vicieae Genus: Lens Species: L. culinaris Binomial name Lens culinaris Medikus The lentil or daal or pulse Lens culinaris is a bushy annual plant of the legume family, grown for its lens-shaped seeds. It is about 15 inches tall and the seeds grow in pods, usually with two seeds in each. Contents 1 Background 2 Types 3 Preparation 4 Nutritional value and health benefits 4.1 Lower risk of coronary heart disease 4.2 Iron content 5 Production 5.1 Diseases 6 Lentils and lenses 7 References 8 Further reading 9 External links Background The plant originated in the Near East, and has been part of the human diet since the aceramic Neolithic, being one of the first crops domesticated in the Near East. With 26% protein, lentils have the highest level of protein in any plant after soybeans and hemp, and because of this it is a very important part of the diet in many parts of the world, especially in India, which has a large vegetarian population. A variety of lentils exists with colors that range from yellow to red-orange to green, brown and black. Red, white and yellow lentils are decorticated, i.e., they have their skins removed. One variety of yellow lentils, Chana, is in fact made from the kernels of chickpeas. There are large and small varieties of many lentils e.g., Masoor Lentils. Lentils are sold in many forms, with or without the skins, whole or split. The urad bean, a species of the genus Vigna, is also referred to as black lentil. Split Pigeon peas either green or yellow are sometimes erroneously sold as lentils. They are considered pulses, which includes peas and beans. Types Illustration of the lentil plant, 1885 Illustration of the lentil plant, 1885 Brown/Spanish Pardina French Green/Puy Dark speckled blue-green Green Most common variety Black/Beluga Yellow/Tan Lentils Red inside Red Chief Decorticated yellow lentils Eston Green Small green Richlea Medium green Laird Large green Petite Golden Decorticated lentils Masoor Brown-skinned lentils which are red inside Pigeon Peas Channa Dal Mung Lentils Petite Crimson/Red Decorticated masoor lentils Chana Kernel of chickpeas Urad A type of bean White/Ivory Peeled Urad beans Macachiados Big Mexican yellow lentils Preparation The seeds have a short cooking time especially for small varieties with the husk removed, such as the common red lentil and a distinctive earthy flavor. Lentils are used to prepare an inexpensive and nutritious soup all over Europe and North and South America, sometimes combined with some form of chicken or pork. They are frequently combined with rice, which has a similar cooking time. A lentil and rice dish is referred to in the Middle East as mujaddara or mejadra. Rice and lentils are also cooked together in khichdi, a popular Indian dish. Lentils are used throughout India, the Merranean regions and the Middle East. In rare cases the lentils are mixed with dairy cheese. A large percentage of Indians are vegetarian and lentils have long been part of the indigenous diet as a common source of protein. Usually, lentils are boiled to a stew-like consistency with vegetables and then seasoned with a mixture of spices to make many side dishes such as sambar, rasam and dal, which are usually served over rice and roti. When lentils are prepared, they are first inspected for damaged lentils, stones and other foreign matter. Then they are rinsed until the water runs through and comes out clear. Some prefer to soak the lentils for an extended time and discard the water. This removes substances that may cause indigestion. The lentils are then boiled in water or broth. They may be cooked on the stovetop, or in a slow cooker. Pressure cookers are not recommended, since the small lentils may clog the pressure relief valve, and their quick cooking time means there is little benefit from pressure cooking. Cooked lentils often require thinning: adding more hot water or broth to the cooked legumes until the desired final consistency is reached. Nutritional value and health benefits Lentils, raw Dry Weight Nutritional value per 100 g 3.5 oz Energy 350 kcal 1480 kJ Carbohydrates 60 g - Sugars 2 g - Dietary fiber 31 g Fat 1 g Protein 26 g Thiamin Vit. B1 0.87 mg 67% Iron 7.5 mg 60% Percentages are relative to US recommendations for adults. Source: USDA Nutrient database Apart from a high level of proteins, lentils also contain dietary fiber, vitamin B1, and minerals. Red or pink lentils contain a lower concentration of fiber than green lentils 11% rather than 31%.1 Health magazine has selected lentils as one of the five healthiest foods.2 Lentils are often mixed with grains, such as rice, which results in a complete protein dish. Lower risk of coronary heart disease This section does not cite any references or sources. Please help improve this section by adding citations to reliable sources. November 2007 In a studycitation needed that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that legumes were associated with an 82% reduction in risk. A studycitation needed published in the Archives of Internal Medicine confirms that eating high-fiber foods, such as lentils, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease CHD and 11% less cardiovascular disease CVD compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD. Lentils' contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium they supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. When folate and vitamin B6 are present, homocysteine is immediately converted into cysteine or methionine, both of which are benign. When these B vitamins are not available, levels of homocysteine increase in the bloodstream-a bad idea since homocysteine damages artery walls and is considered a serious risk factor for heart disease.citation needed Lentils' magnesium is a calcium channel blocker. When the body has enough magnesium, veins and arteries relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies showcitation needed that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Iron content In addition to providing slow-burning complex carbohydrates, lentils are one of the best vegetable sources of iron. This makes them an important part of a vegetarian diet, and useful for preventing iron deficiency. Iron is particularly important for adolescents, and menstruating or pregnant women, whose requirements for it are increased.3 Production Lentil output in 2005 Lentil output in 2005 Lentils are relatively tolerant to drought and are grown throughout the world. About half of the worldwide production of lentils is from India, most of which is consumed in the domestic market. Canada is the largest export producer of lentils in the world and Saskatchewan is the most important producing region in Canada. The Palouse Region of Eastern Washington and the Idaho Panhandle, with its commercial center at Moscow, Idaho, constitutes the most important producing region in the United States.4 The Food and Agriculture Organization FAO estimates that world production of lentils totalled 3.2 million metric tons MT in 2003. Canada produced 520,000 MT and, according to the market analysis company STAT Communications, will likely export 400,000 MT during the 2003-04 marketing year, which runs from August to July. The FAO estimates world trade in lentils totalled 1.2 million MT in 2002, with Canada exporting 382,000 MT during the calendar year. Diseases Main article: List of lentil diseases Lentils and lenses The optical lens is named after the lentil Latin: lens, whose shape it resembles.5 This same connection appears in many other languages: Language lens lentil Arabic عدسة adasa عدس adas Botswana Chadi Aditi Chaddi Bulgarian леща леща Catalan lent llentia Croatian leća leća Czech Ä?oÄ?ka Ä?oÄ?ka Dutch lens linze Finnish linssi linssi French lentille lentille German Linse Linse Greek φακός φακή Hebrew adasha adash Hindi dal Arhar dal Hungarian lencse lencse Italian lenti lenticchie Kannada Baylea Thogare Baylea Latin lens lens Latvian lÄ“ca lÄ“ca Lithuanian lęšis lęšis Macedonian леќа леќа Malayalam Parippu Thvara Parippu Marathi Daal Tur Daal Norwegian linse linse Persian adasi adas Polish soczewka soczewica Portuguese lente lentilha Romanian lentila linte Serbian soÄ?ivo soÄ?ivo Slovene leÄ?a leÄ?a Spanish lente lenteja Swedish lins lins Telugu Pappu Pappu Tamil Paruppu Thuvvaram Paruppu Turkish mercek mercimek Urdu daal daal References Alan Davidson, The Oxford Companion to Food. ISBN 0-19-211579-0 ^ USDA nutrient database ^ Raymond, Joan March 2006. World's Healthiest Foods: Lentils India. Health Magazine. ^ Dietary Reference Intakes DRI, Food and Nutrition Board, Institute of Medicine, National Academies, 2004 ^ Crop Profile for Lentils in Idaho, Department of Plant, Soil and Entomological Science, University of Idaho web site, 2000 ^ Chambers Dictionary 10th ed 2006 Further reading S S Yadav et al. Lentil: An Ancient Crop for Modern Times. 2007. Springer Verlag. ISBN 9781402063121. External links Extrusion method developed for tasty lentil snacks All types of lentils uses Information on Cooking Lentils Lentils - Country Production, Consumption, Exports, and Imports Statistics Alternative Field Crops Manual: Lentil Wikimedia Commons has media related to: Lens culinaris Multilingual taxonomic information from the University of Melbourne Wikibooks Wikibooks Cookbook has an article on Lentil Retrieved from http://en..org/wiki/Lentil Categories: Faboideae | Edible legumesHidden categories: Articles needing additional references from November 2007 | All articles with statements | Articles with statements since November 2007 Views Article Discussion this page History Personal tools Log in / create account Navigation Main page Contents Featured content Current events Random article Search Go Search Interaction Community portal Recent changes Contact Donate to Help Toolbox What links here Related changes Upload file Special pages Printable version Permanent link Cite this page Languages العربية БългарÑ?ки Català Чăвашла Dansk Deutsch Ελληνικά Español Ù?ارسی Français ગà«?જરાતી Hornjoserbsce Italiano עברית Kurdî / كوردی Lietuvių Magyar Nederlands 日本語 ‪Norsk bokmÃ¥l‬ Polski Português Română РуÑ?Ñ?кий SlovenÅ¡Ä?ina СрпÑ?ки / Srpski Suomi Svenska Türkçe УкраїнÑ?ька ייִדיש ä¸æ–‡ This page was last modified on 28 August 2008, at 13:27
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