Have you ever seen red lentils and green lentils side by side at the market? They are both lentils, but their colors and the way they look in meals are different. Think of apples: some are red, some are green, some are yellow. Lentils have different kinds too.
Green lentils have a more noticeable outer skin. That is why they do not fall apart easily when cooked and can stay whole. Red lentils are usually peeled and split in half. So they cook faster and become soft in soup. So they are like two members of the same family: one likes to stay whole in salads, the other likes to be soft in soup!
Mini Task: Put red and green lentils side by side at home. Look at their colors and shapes.
Green lentils are like tiny power grains on your plate. When they cook, they keep their shape better. That is why they can look whole in salads and meals. They contain plant-based protein. Protein is important for our growing muscles and body tissues. They also contain fiber, which helps us feel full for longer and helps our intestines work regularly. Green lentils also contain iron. Eating them with lemony salad, peppers, or mandarins helps our body use iron better. You can add them to soup, salad, patties, or vegetable dishes. They are small but really strong!
Mini Task: Imagine a green lentil salad. Which colorful vegetables would you add?
Red lentils are one of the favorite heroes of soup. They are usually peeled and split in half. That is why they cook faster than green lentils. As they cook, they soften and fall apart. This is one reason lentil soup becomes smooth and thick. They contain plant-based protein and fiber. These help us grow and feel full for longer. Lemon goes very well with red lentils. Vitamin C helps our body use the iron in lentils better. In short, red lentils are tiny grains, but they add taste, thickness, and power to soup.
Mini Task: Do you squeeze lemon on your lentil soup? How does it change the taste?
Melis Husmenoglu – Clinical Dietitian | MSc in Nutrition and Dietetics