Red lentil

Vicia lens

legume

Hulled and split lentils, bright orange, that melt into a purée when cooked: the masoor dal of the Indian subcontinent. The lentil is one of the oldest cultivated plants, domesticated in Mesopotamia. 100 g raw provide 24 g of protein, 11 g of fibre and 7 mg of iron.

Origin

India (toor dal, moong dal)

Season (United States)

all year round · grows in your region

Preparation

No soaking needed: rinsed, they cook in 10 to 15 minutes and fall apart into a purée on their own — in dal, soups, sauces. They are not eaten raw. Soaking, sprouting or sourdough bring its phytates down — and release the zinc and iron they were holding.

Molecules

Resistant starch RS1 · GOS (galacto-oligosaccharides) · Folates (B9) · Plant iron · Protein · LysineWhat slows things down Phytates

Did you know?

The word “dal” designates both the split seed and the dish made from it.