RED LENTILS - Known as Egyptian lentils. Lentils have been a part of human diet since the Neolithic period and were one of the first domesticated crops in the Near East. Archaeological evidence shows that they were consumed 9,500 to 13,000 years ago. In modern times, Turkey has the highest percentage of red lentil production in the world (over 80%).

Among their various colors, red lentils contain a lower concentration of fiber compared to green ones (11% vs 31%) and cook faster (about 15 minutes). They are more easily digestible, especially for individuals with irritable bowel syndrome. With about 30% of their calories from protein, lentils have the third highest level of protein, by weight, of any legume or nut, after soy and hemp. The proteins include the essential amino acids isoleucine and lysine, making them an inexpensive source of essential proteins in many countries, especially in areas with high vegetarian populations.

Lentils also contain dietary fiber, folic acid, vitamin B1, and minerals. They are a very good source of iron and contain more than half of a person's daily allowable iron in one cup serving.

Recipe for Red Lentil Soup with Lemon

• 3 tablespoons olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon tomato paste
• 1 teaspoon cumin
• 1/4 teaspoon Himalayan salt
• 1/4 teaspoon ground black pepper
• A pinch of chili powder or cayenne pepper
• 6 cups vegetable broth
• 1 cup red lentils
• 1 large carrot, diced
• Juice of 1 - 1 1/2 lemons

Instructions

In a pot, heat the oil over high heat and add the onion and garlic. Sauté until they turn brown (about 4 minutes). Add the cumin, salt, pepper, chili powder (or cayenne pepper), and tomato paste, and sauté for another 2 minutes. Add the broth, lentils, and carrots. Once it comes to a boil, partially cover the pot, reduce the heat, and let it simmer for about half an hour or until the lentils are tender. Puree half of the soup using a potato masher or blender and return it to the pot. For serving, you can drizzle some extra oil and/or cayenne pepper on top or alternatively use cream.