Rich in vitamins, fibers and mineral salts, lentils are among the most appreciated legumes since ancient times, when Esau renounced to his birthright for a dish of lentils. Lentils are the seeds of a herbaceous plant - lens esculenta - belonging to the leguminosae family. The origin of the name is connected to the lenticular shape of the seed. The plant has a climbing trunk, with branches, which can also reach the height of fifty centimeters (20 inches), with pods containing two or three seeds, having a lenticular shape and a variable color from yellow to green as well as brown.

 The history of lentils began in truly ancient times. According to studies done on fossils, it is clear lentil is the most ancient legume cultivated by humans. According to historical witnesses, lentils were cultivated since 7,000 b.C. in the south-western area of Asia - in the region now corresponding to northern Syria - and from these areas spread all over the Mediterranean. It is believed the consumption of this legume was common in Turkey since 5,500 b.C., moreover lentils were found in Egyptian tombs dated back to 2,500 b.C.

	Lentils, among the most common legumes in the world, it is a tasty and nutrient food

 Evidences of the use of lentils in history are also found in the Bible: by searching the term “lentils” are obtained four verses in which the legume is mentioned. In Genesis 25:34 is written «Then Jacob gave Esau bread and pottage of lentils; and he did eat and drink, and rose up, and went his way: thus Esau despised his birthright». In the second book of Samuel 17:28 «…Brought beds, and basins, and earthen vessels, and wheat, and barley, and flour, and parched corn, and beans, and lentils, and parched pulse,…whereas in verse 23:11 «…And after him was Shammah the son of Agee the Hararite. And the Philistines were gathered together into a troop, where was a piece of ground full of lentils: and the people fled from the Philistines…In Ezekiel 4:9 is written «…Take thou also unto thee wheat, and barley, and beans, and lentils, and millet, and fitches, and put them in one vessel, and make thee bread thereof, according to the number of the days that thou shalt lie upon thy side, three hundred and ninety days shalt thou eat thereof…

 Lentils were also present in the tables of ancient Romans and in the ones of ancient Greeks; mainly used by poorer social classes, they were considered a nutrient and tasty food. During Roman times, Cato suggested instructions on how to cook lentils, whereas Galen - the famous physician - praised its therapeutic properties. As lentils are rich in nutrients and energetic, they were used in the Middle Age - in substitution of meat - during Friday or in days of fast. Lentils are in fact rich in fibers, starch and proteins, and in case they are consumed together with cereals, they become a complete and digestible food, rich in essential aminoacids. In the Middle Age, in the period in which the population of Europe was decimated because of famine and epidemics, the scarcity of nutrients in the diet of most of the people - in particular poor people - limited an appropriate repopulation. Legumes - including lentils - inexpensive food which could be easily found, largely contributed to provide proteins and vitamins, therefore improving the health of people - and therefore the resistance to diseases - of whole nations.

 Lentils have always been consumed, also thanks to the easiness with which they could be found, the good preservability and - last but not the least - to their low cost, a characteristic for which they were known as the poor man's meat. Even today, in Italy, it is considered a good wish to consume lentils during the dinner of the last day of the year. This custom derives from the ancient Roman tradition of giving a “scarsella” - a small leather bag used to keep money - containing lentils and with the wish they could be turned into money. Lentils are today spread all over the world. In America - both the northern part and the southern part - are particularly being cultivated yellow and green lentils with a big seed (6-9 mm). In Europe, in the Mediterranean, in the Middle East and in India, are being cultivated lentils with small seeds (2-6 mm) with an orange, brown and reddish color.

 Whenever it is possible, it is preferable choosing dried lentils instead of canned lentils, because they are richer in nutrients and have no preservatives. Of course, canned lentils are more practical and more easy to cook, however it is good to remember the preparation of this legume for cooking is simple and effortless. It will be enough to soak lentils from 4 to 12 hours and by adding sodium bicarbonate - precisely one spoon per each liter of water - or to add a spoon of sodium bicarbonate to the water before cooking. Because of the effects of temperature, calcium bicarbonate gets decomposed, the calcium deposits on the bottom and on the surface of the legumes contained in the pot, therefore hardening the surface and slowing the cooking. Adding bicarbonate therefore means considerably increasing the concentration of bicarbonate ions, which will then avoid the precipitation of calcium ions, therefore avoiding the formation of a film on the surface of legumes.

 For the cooking of lentils, it is good to scrupulously use the right quantity of water, in order to avoid loss of precious mineral salts and vitamins. For this reason it is better to use an appropriate quantity of water or - alternatively - to use a pressure cooker, which requires a lower quantity of water. Despite the use of bicarbonate could have some advantages, its adding in the water subtracts taste to lentils. For this reason, in order to fully appreciate the taste of these legumes, it is preferable avoiding soaking and just boil lentils for about one or two hours in water - a time also depending on the variety - and salt should be added at the end of cooking only.

 The best lentils are the ones cultivated in Italy, in particular the ones from Castelluccio di Norcia - in Umbria - which have been recognized as IGP (Indicazione Geografica Protetta, Protected Geographical Indication). Famous for their delicacy and for their size, the average diameter of these lentils is of about 2 millimeters. These renowned lentils are being cultivated in the plain under the mountain where it is located the town of Castelluccio di Norcia - at an altitude of 1,300 meters (4265 feet) - in a system of mountains part of a charming green and natural oasis. The farmers of Castelluccio have been the precursors of organic agriculture: every year in the same soil, they alternate cultivations of lentils and wheat, as well as pastures, therefore eliminating the need for chemical fertilizers.

 The other varieties of lentils commonly known are:

• Lentils of Colfiorito - cultivated in Umbria, in the plain of Colfiorito where the soil is fertile thanks to the presence of a lake which is slowly transforming into a marsh
• Green lentil of Altamura - slightly bigger in size than the brown one, it is suited for the preparation of side dishes
• Red lentil - also known as “Egyptian lentil”, it is very common in the Eastern world, commercialized decorticated, it requires a pretty short cooking time
• Lentil of Villalba - of pretty big size
• Lentil of Ustica - small, tender, tasty and with a dark brown color, the rare lentils of Ustica are cultivated in the volcanic soils of the island and are still today cultivated by hand
• Lentils of Armuña - famous for their taste and for their softness, these lentils of Spanish origin are famous for their quality and for their unique taste

 Among the other famous varieties of lentils, are mentioned the ones from Antillo, Chiaramonte, Gangi, Marianopoli, Restauro, Eolian islands, Ventotene and Mormanno.

 Lentils are considered legumes with high nutritional value and contain about 25% of proteins, 53% of carbohydrates and 2% of vegetal oils. They are also rich in phosphor, iron and vitamins of the B group. According to a nutritional point of view, 100 grams of lentils are equal to 215 grams of meat. Lentils - just like all the other legumes - are characterized by a high quantity of proteins, a good quantity of carbohydrates and a low quantity of fats. They are also rich in vitamins, mineral salts and fibers, in particular phosphor and potassium. Lentils are a food suited for the prevention of arteriosclerosis because the low quantity of fats contained in them are of unsaturated type.

 The richness in fibers make lentils very useful for the proper functioning of the bowel system and they are also useful in lowering cholesterol. Lentils are considered - thanks to the good quantity of proteins they contain - a highly nutritional food, especially when consumed together with cereals (such as rice, pasta and bread), are very digestible and have no cholesterol. They also contain isoflavones, substances which clean the organism, as well as iron, calcium and vitamin B.

 To end this report, we suggest two tasty recipes based on lentils. A typical preparation from Algeria is Ads Bi Dersa. Ingredients for 4 persons: 500 grams of lentils, 1 chopped onion, 2 leaves of laurel, 2 cloves of garlic, 1 dried and ground hot pepper, a little of cinnamon, 1 spoon of cumin, oil, salt, black pepper. Boil the lentils in salted water for 10 minutes. Drain and keep apart. In a cup mix garlic, hot pepper, salt, black pepper, cinnamon and cumin. Cook the onion in oil until brown, add spices, laurel, lentils and 750 milliliters of water. Boil on a low fire for about 20 minutes while stirring. Serve hot.

 A typical recipe from Umbria is lentils soup in Perugino style. Ingredients for 4 persons: 400 grams of lentils, 1 clove of garlic, 50 grams of tomato sauce, some leaves of sage, salt, black pepper. Boil the lentils in water with sage leaves. In a pot slightly cook the garlic in oil, then add tomato sauce. When the sauce is hot, add lentils and their boiling water, add salt and allow boiling until cooked. Remove the clove of garlic and serve the soup hot in bowls, add some fresh Umbrian olive oil and - if liked - some freshly ground black pepper.