Red lentil

Red lentils are the dehulled and usually split seeds of the lentil plant, a small annual legume about 40 cm tall with delicate feathery leaves and tiny pale flowers. The seed pods are short, flat and each holds one or two lens-shaped seeds. The dehulled seeds are salmon to orange-red in colour and turn yellow-gold when cooked. They are mild, slightly sweet and earthy, soften in about 15 to 20 minutes without soaking and break down into a thick, smooth texture, unlike green or brown lentils which hold their shape.

The lentil was domesticated in the Fertile Crescent of the Near East, one of the earliest crops, about 8,000 to 10,000 years ago, and the cultivated plant descends from wild Lens orientalis. Red lentils are a market class of this one species, mostly produced in Canada, India, Turkey, Australia and the United States, with Canada among the world's biggest exporters. Lentils grow best in cool, semi-arid climates with moderate rainfall and fix nitrogen in the soil with the help of root bacteria, so they are valued in crop rotations with cereals.

Lentils were among the first foods domesticated by humans, and charred seeds have been found at archaeological sites across the Near East, Egypt and Greece. They appear in ancient texts, including the Biblical story of Esau selling his birthright for a pottage of lentils, and they were a staple of the poor and soldiers throughout the ancient Mediterranean.

In South Asia, the dehulled red form known as masoor dal became the foundation of daily dal, soups and spiced stews. In the Middle East and Egypt, red lentil soups, such as shorbat adas, became a staple, and kitchari and kofte variations spread across many cuisines. In recent decades Canadian and Australian farmers have developed export industries, and red lentils have become popular worldwide for quick, affordable plant-based cooking.

Red lentils are rinsed and simmered in water or stock to make dal, soups, curries, purees and stews. They cook quickly and are used to thicken sauces and to add body to vegetable soups. They are made into fritters, patties and veggie burgers, mixed with rice in khichdi and kitchari and ground to flour for flatbreads, pasta and crackers. Cooked lentils are mashed into dips and spreads. Add acidic ingredients such as lemon or tomato near the end of cooking.

Red lentils are a good source of plant protein, folate, iron, potassium and fibre, and are low in fat. Because they are dehulled, they have a little less fibre than whole lentils, though they still contribute noticeably to daily intake. Legumes including lentils are central to many traditional healthy eating patterns, and replacing some refined grains or meat with legumes can improve fibre and nutrient intake. Iron from lentils is non-haem and is absorbed better when eaten with a vitamin C source such as lemon, tomato or peppers.