Then someone I met at the store suggested lentils. It is an Italian custom to begin the New Year with lentils, which represent small coins. In Brazil, lentil soup or lentils and rice are served as the first meal after midnight, since the lentil is believed to signify wealth.

Most Americans are unfamiliar with this ancient food. Lentils were part of the Old World agricultural revolution that also included domesticated grains of wheat and barley as well as flax and peas during the Neolithic period and Bronze Age. Archaeologists have discovered 10,000-year-old lentils (Paleolithic period) both at the Franchthi Cave in southern Greece and at Tel Mureybit in northern Syria. Lentils were respected in ancient Egypt and were the food of the poor in ancient Greece. They’re mentioned by Roman writers from Pliny to Apicius.

In Genesis 25, the Bible records that Esau sold his birthright for a pot of cooked lentils:

“When Jacob had cooked stew, Esau came in from the field and he was famished; and Esau said to Jacob, ‘Please let me have a swallow of that red stuff there, for I am famished’… But Jacob said, ‘First sell me your birthright.’ Esau said, ‘Behold, I am about to die; so of what use then is the birthright to me?’ And Jacob said, ‘First swear to me’; so he swore to him, and sold his birthright to Jacob. Then Jacob gave Esau bread and lentil stew, and he ate and drank, and rose and went on his way. Thus Esau despised his birthright.” (Genesis 25:29-34)

Lentils with Mushrooms and Kale (Provided photo — Yvona Fast)

This prehistoric legume is still a common staple in parts of Asia like the Middle East and India. Dhal is a spicy Indian porridge served with rice or Naan flatbread. In the Middle East, they’re often served with pita, bulgur, or rice in salads and stews.

Today, many are rediscovering this inexpensive, nutrient-dense food. Just one cup provides almost a day’s worth of folic acid and more than a third of the daily iron requirement, as well as many B vitamins, calcium, magnesium, phosphorus and important phytochemicals.

Hearty and high in protein yet low-fat, lentils are the most digestible of all legumes. They have a low glycemic index and are high in fiber and protein, so they help to maintain blood sugar levels, making them ideal as a diet food and great for diabetics.

Most are used only to brown lentils, but the small legumes range in color from the common brown to white, green, red, yellow, and orange. There are more than 50 varieties.

These little gems are the easiest of all legumes to prepare. Unlike beans, they don’t require soaking and cook in just 10-30 minutes, depending on the variety. In addition to soup and stew, they’re great added to salads and can even be mashed and mixed into baked goods.

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Lentils with Mushrooms and Kale

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Ingredients:

3/4 cup lentils

2 cups broth or water

1 bay leaf

1 or 2 carrots (depend on size)

1 stalk celery

8 ounces mushrooms

3 cloves garlic

Several handfuls chopped kale (about 4 oz.)

Directions:

Place lentils in medium saucepan. Add broth and bay leaf. Bring to a boil, lower heat to simmer and cook until liquid is absorbed, about 20 minutes, depending on type of lentils you’re using.

Meanwhile, heat olive oil in skillet. Add carrots, celery, mushrooms, garlic and kale; sprinkle with seasoning salt and cook on low, stirring occasionally, until vegetables are tender.

Stir in cooked lentils, serve.

Option: Stir in 1/3 cup tomato paste and cook a few minutes, stirring, until browned.

Serve over rice or other grain, or pasta, or with crusty baguette.

Serves 3.

Option: Have leftovers? Combine with 1 can diced tomatoes, stir in some beaten eggs, and cook as a frittata the next day for brunch. Or fry potatoes, stir in the lentil leftovers, and served topped with an egg (over easy or poached).

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Lentil Apple Salad

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Ingredients:

1/2 cup dry brown lentils

1 teaspoon salt, divided

1 bay leaf

1/4 teaspoon dried thyme

1 cup onion, diced

1 apple

2 tablespoons lemon juice

1 small clove garlic, minced

2 tablespoons olive oil

1 tablespoon maple syrup

1 rib celery, sliced thin (about 1 cup)

1 carrot

1/3 cup crumbled feta cheese or chopped nuts, optional

Directions:

Place lentils in a saucepan with 1 cup of water (you can use part apple juice or broth). Add bay leaf, a half-teaspoon of salt, and thyme. Bring to a boil, reduce heat to simmer, and cook about 15-20 minutes, until soft and liquid is absorbed. Peel the onion, mince and stir into the cooking lentils.

While lentils are cooking, wash, core and dice the apple. Mix with fresh squeezed lemon juice. Shred the carrots and stir into the apple. Crush the garlic with remaining salt, and add to the apple and carrot.

Stir in olive oil and maple syrup.

When the lentils are tender but still firm and the liquid is absorbed, remove the bay leaf and drain any excess liquid. Cool. Stir into the salad. Slice the celery thin and tear the spinach. Add to the salad, along with the cooled lentils.

Toss to mix. Garnish with feta for an extra Greek touch.

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Author of the award-winning cookbook Garden Gourmet: Fresh & Fabulous Meals from your Garden, CSA or Farmers’ Market, Yvona Fast lives in Lake Clear and has two passions: writing and cooking. She can be found at www.yvonafast.com and reached at yvonawrite@yahoo.com or on X, the social media plaform formerly known as Twitter: @yvonawrites.

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