Legumes are renowned for having incredible nutritional value; this is especially true of lentils, the shining star of the legume family. As with other beans, lentils are high in both soluble and insoluble fiber and are touted for their cholesterol lowering capabilities. Lentils are additionally beneficial for those managing blood sugar issues as they prevent blood sugar from rising rapidly after meals. The tiny legume is also high in iron and other essential nutrients, such as folate (a B vitamin essential for cell growth and reproduction) and vitamins K and A. This ancient global favorite has also been determined to significantly reduce the onset of coronary heart disease and cardiovascular disease.

If that isn’t enough reason to add lentils to your weekly dietary regime, perhaps the low calorie count and weight loss benefits will catch your attention. One cup of cooked lentils, plain, has only 230 calories and only 1 gram of fat. They digest slowly to help keep you fuller, longer and with 37% of the RDA of Iron it can help quickly restore depleted iron stores in the body, especially helpful for menstruating women and those with iron deficiencies. This can lead to increased energy and activity, which in turn… …helps you burn calories.

Lentils are quite versatile and can be served warm or cold in soups, salads and casseroles, as well as traditional vegetarian dishes such as lentil loaf.

For a quick and tasty salad hit up the antipasto station at your local grocer, or select your favorite jarred tidbits, such as marinated artichoke, roasted red peppers and seasoned olives. Drain and chop up your selections, reserving the marinating liquids. Add two cups of chopped marinated vegetables to two cups of cold, cooked lentils along with about half a cup of the reserved liquid, enough to dress the lentils, but not make them runny. Add Kosher or sea salt and cracked black pepper to taste and refrigerate for at least an hour, although overnight is better.

Craving soup instead? Whip up a quick one with this easy recipe

1 pound of lentils, picked over (for rocks) and rinsed

2 tablespoons olive oil or bacon grease

1 cup minced onion

½ cup minced carrot

½ cup minced celery

5 cloves of minced garlic

Kosher salt

2 quarts of broth or stock (beef or veggie preferred)

1 tablespoon dried thyme

1 teaspoon dried marjoram

1 bay leaf

Cracked black pepper to taste

In a large stock pot, over medium heat, add the oil, onions, carrots, celery and a few pinches of salt and sweat about 4 minutes, add garlic (with another tiny pinch of salt) and continue sweating the vegetables until the onions are translucent.

Add liquid, lentils and dried herbs, stir well and increase heat to high. Bring to a low boil, cover and reduce heat; simmer until the lentils are tender, 35-45 minutes. Adjust salt as needed and add cracked black pepper to taste. If you like you can serve them as is, mash them lightly with a potato masher, or puree them depending on your textural preference. Especially tasty with garlic toast.