Sustenance - The humble power of lentils

OK.. I will admit, I did not know that was what a pre-picked lentil looked like. Which got me thinking around what else I did not know about lentils - and don't imagine I am suicidally bored, or at the wrong end of a bag of California's finest gummies. There is always a tin in the cupboard, thanks to Vanessa, who will gleefully stir them into to pretty much anything. I saw lentils more as a food to be consumed when all else is gone. When the sirens blast, sending us scurrying undeground to weather out a nuclear winter. But that might change. I was urged to add them to the Bolognaise last night, to produce some toothy bulk in a sauce that we both agreed, seemed a bit on the thin side.

Lentils came to France, along with plums grapes and olives, with the Romans and have been a part of the landscape here for 2,000 years. They needed an area that mimicked the right climate for cultivation, and settled squarely on an area around the town of Puy (pronounce "Pwee"), in the South-Central Rhone valley.

Those facts alone, do not get lentils onto any shopping list of mine. They still sound dreadfully dreary and something of a substitute for another, more tasty ingredient. However, as they seem to for ever be hanging out in our kitchen like the smell of burned toast, I did decide to give them a little consideration and elected to dig a tiny bit deeper.

During the Covid lockdown, I took a 2-year, online course to qualify as a Nutrition Therapist. I could equally easily have chosen Archery Instructor or done a Masters degree in Millinery, but I am a foodie at heart, and even though I did undertake repeated searches around "The health benefits of donuts" and "Why peanut butter is better".. the surprises of the living pharmacy of our local countryside, soon outstripped the imagined justification of sugar, spice and all things nice. Lentils would be front and center if Mother Nature ever did a "Show.. and I told you so..".

The lentils of Puy, which are invariably green ones, have their own protected designation of origin status A.O.C. (Appelleation d'Origine Controlée) – which means that, to use the name Puy Lentils, the product must be grown, harvested and packed in the region of Puy. To get this special EU status also enjoyed by Roquefort cheese and Bresse chickens. Lentil farmers also have to make sure they stick to some strict rules around never using pesticides or irrigation and they must also rotate their crop each year. This sustainable method of farming ensures that the land is cared for and the quality of the crops is maintained, whilst also exposing them to the elements. So that's good...

The French just love them, in spite of their slightly "gourmet-on-a-budget" feel. They are tossed in salads, with a mustard vinaigrette and crunchy shallots, made into soups, spooned in as thickeners for stews, and perhaps their finest parade around the bistro - the 14th century dish - "Petit Salé aux lentilles" from South Central France - fork tender, cured pork shoulder with buttery green lentils. Yes... we have asked our resident Platform 13 Chef, Wiet Wauters to lend us his take on this quintessentially French classic..(see below).

A tin of humble lentils does not come with a resumé that befits it. You can squint at the back of the tin, but we are going to show them off a bit here, so all can marvel at the nutritional powerhouse they really are.

🌿 Nutritional Snapshot (per 100 g cooked)

• Protein: 9 g – A complete plant protein with essential amino acids, ideal for vegetarian or "flexitarian" (horrible term) diets.

• Fibre: 8 g – Promotes gut health, stabilises blood sugar, and supports gentle feelings of fullness.

• Iron: 3 mg – Improves oxygen transport and combats fatigue; please note: like many iron containing foods, absorption increases significantly when paired with vitamin C-rich foods.

• Folate (B9): 45 µg – Crucial for cell repair, swingy mood regulation, and energy metabolism.

• Magnesium, Zinc, and Potassium: All abundant, supporting muscle function, cardiovascular balance, and immunity.

• Fat: < 1 g – Naturally low in fat yet satisfying, thanks to slow-release carbohydrates.

• Glycaemic Index: Low (~21) – Helps stabilise energy and mood throughout the day.

See..? A legume to consume without further ado, this poor-man's caviar is without doubt worthy of promotion from the back to the very front and centre of the cupboard. And with that, we transport you to the kitchens of Chef Wiet Wauters, for his musings on the humble lentil. A bientôt..

Take me to the Recipe