The most nutritionally complete legume for Black American health — high protein, high fiber, high iron, high folate, low glycemic index. Cooks in 20 minutes without soaking.
Available at every grocery store at very low cost. A pound provides 10-12 servings.
Soluble fiber slows glucose absorption and reduces LDL. Folate content is highest of any common food — critical for pregnancy neural tube defect prevention. Iron supports anemia correction. Protein-fiber-low-GI combination makes lentils ideal for diabetes management at under $1.50 per serving.
No soaking required. 1 cup lentils to 3 cups water, simmer 20-25 minutes. Red lentils dissolve in 15 minutes into a creamy texture.
Free, no account needed to ask.