This post was last updated on July 26, 2014 to include new images and a recipe video.

Today, I’d like to dedicate some time to the lentil.

Yes, the lentil.

Is it just me, or does it seem the lentil often gets left out?

It certainly does in my house. When I cook beans, I’ll typically use pinto beans, soy beans, black beans, garbanzo beans (chickpeas) or some other variety, but not usually lentil beans.

Maybe it’s because they don’t come canned? Am I that lazy?

Lentils are actually quite delicious and surprisingly nutritious. So, for today’s post, I thought I’d share a little about how great lentils are in an effort to increase their use in your kitchen and mine.

Health Benefits of Lentils

Lentils are very rich in protein, folic acid, and both soluble and insoluble dietary fiber.

Lentils are very high in Vitamin C, the B vitamins and contain 8 of the essential amino acids.

Lentils contain many valuable trace minerals.

Lentils are one of the highest sources of antioxidants found in legumes.

Ummm…they are quite tasty.

What does this mean for you?

Reduced Risk of Heart Disease: Studies have found that people who eat high fiber legumes, like lentils, have a reduced risk of heart disease.

Studies have found that people who eat high fiber legumes, like lentils, have a reduced risk of heart disease. Stabilize Blood Sugar: Lentils help in regulating blood sugar by providing steady, slow-burning energy and balancing blood sugar levels from the high fiber content.

Lentils help in regulating blood sugar by providing steady, slow-burning energy and balancing blood sugar levels from the high fiber content. Replenish Iron Within Your Body: Lentils are loaded with iron and are great for people who don’t eat red meat (like vegans and vegetarians).

Lentils are loaded with iron and are great for people who don’t eat red meat (like vegans and vegetarians). Healthy Functioning of the Nervous, Digestive, and Immune Systems: Lentils are a great source of B vitamins, most notably folate and niacin (B3).

Lentils are a great source of B vitamins, most notably folate and niacin (B3). Lower Cholesterol: Lentils are a great cholesterol-lowering food due to their high levels of fiber.

Lentils are a great cholesterol-lowering food due to their high levels of fiber. Protein Packed: 26% of the calories in lentils are from protein and they have the third highest level of protein than any other plant food.

So, there you have it. Everything you ever wanted to know about lentils. Probably even more. Given all their health benefits, it’s really no wonder lentils are a staple in so many parts of the world.

Watch me make this super easy salad:

Cold Lentil Salad

That all being said, please enjoy this protein-and-fiber-packed Cold Lentil Salad recipe that’s not only delicious, but great for your body, too!

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ASPC on Instagram If you give this recipe a try, let me know what you think by leaving a comment and rating it. And don’t forget to take a picture and tag it #asweetpeachef on Instagram! I LOVE seeing what you come up with. Enjoy!