Lentils don’t just come in packets on store shelves. Imagine growing your own with just some simple steps, and bam! You’ve got a nutrient-packed powerhouse right at home!
These protein-filled legumes pack quite a punch!
Gauteng-based agronomist Kwanele Dlamini shares practical tips for growing lentils. He says like many other crops, lentils prefer soil with lots of natural stuff, good drainage, and a middle-of-the-road pH level.
Grow yours!
Dlamini says lentils prefer neutral soil, and they have a distinct aversion to acidic conditions.
For lentils to grow their best, they need plenty of sunlight, but you’ve got to be careful not to drown them when you water them. They like cooler weather, so it’s best to plant them about two to three weeks after the last frost.
Lentil plants can handle frost quite well, he adds.
“Please note: Do not water lentils once the pods start to dry which usually happens close to the harvest season.”
Agronomist Kwanele Dlamini
Dlamini advises using a trellis system for growing lentils.
“Of course, there is always that one guy or guys who always trying to steal your stuff. Well, in this case these guys are aphids, weevils and sometimes mildew if the length between two crops is small or too close because then it easily jumps from one crop to the other.”
He highlights pest control measures and recommends an effective method for aphid control is the thorough removal of the affected areas. However, with weevils, the best course of action is to eliminate the infested plan.
Dlamini says the best time to harvest lentils is usually ready when the plant turns yellow, and its pods become brown. If you’re looking to harvest dried seeds, it’s best to do so when the seeds have hardened.
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Wondering about the goodness packed in lentils?
Tshwane-based plant pathologist Sibongile Jiyane says including lentils in your daily meals can lower the risk of chronic illnesses such as diabetes, obesity, cancer, and heart disease.
The magic lies in their rich concentration of phenols, and powerful plant components. Lentils stand out among legumes for having one of the highest phenolic contents. So, it’s no wonder that lentils offer cardio-protective benefits and carry properties like being antioxidants, antibacterial, antiviral, and anti-inflammatory, explains Jiyane.
She points out that when it comes to legumes, lentils take the spotlight with a higher protein content and a lower carbohydrate content than most others.
“Although there are many parallels between lentils and legumes, there are also some variances. Legumes and lentils are both excellent dietary sources of fibre, protein, and other nutrients.”
Plant pathologist Sibongile Jiyane
Delve deeper into the lentil facts!
Registered dietitian, spokesperson for the Association for Dietetics in South Africa (Adsa), and Cancer Association of South Africa (Cansa) consultant Megan Pentz-Kluyts spill the beans on lentils.
She says that although lentils are high in protein and amino acids, they don’t contain all of the essential amino acids, making them an “incomplete protein”.
Pentz-Kluyts emphasises that the term “incomplete protein” doesn’t mean lentils are not nutritious, it just means they don’t contain all the essential amino acids by themselves. To get the full benefit of the amino acids in these foods, you need to combine them with other protein sources, she adds.
“The proteins do not need to be eaten together to receive the health benefits but any time within 24 hours will suffice.”
Megan Pentz-Kluyts
Pentz-Kluyts says grains, such as rice, oats, wheat, rye and corn, can act as complementary proteins for legumes such as lentils. They contain the cysteine and methionine that lentils lack, and lentils provide the lysine that grains do not contain enough of. Whole grains are a more nutritious option than refined grains.
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