How to eat more lentils (and enjoy more of their benefits)

1. Swap your starches for lentils.

“I might replace starchy carbs with lentils, like rice or pasta or potato,” Hanway says. “You still get the complex carbs but a ton more fiber and protein.” Alternatively, consider getting the best of both worlds by enjoying the many health benefits of red lentil pasta or other lentil-based pastas.

2. Get colorful with your lentils.

Each type of lentil has a slightly different protein, fiber and vitamin profile, so to get the full benefits of eating lentils, mix it up a little. For instance, black lentils are packed with potent antioxidants. “Black lentils are full of anthocyanin, an antioxidant usually found in purple and blue foods such as berries and red cabbage,” Hanway says.

Also, lentils have different textures — yellow and red lentils are more likely to break down and are great for soups, while black lentils hold their shape and are great for lentil burgers.

3. Don’t overcook them.

Hanway recommends turning off the stove a few minutes early when you’re making lentils. “You don’t want to boil them within an inch of their life,” she says. “Cook two or three minutes less than you think, turn the heat off, leave the lid on, and let steam help cook them through.”

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

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