Can nutritious, healthful fare tie us to ancient civilizations? If you eat lentils, the answer is yes. This basic legume has origins dating back 8,000 years. Thought to be one of the first crops cultivated in the Middle East, it has withstood the test of time and become a staple ingredient worldwide.

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“Lentils are a great source of affordable protein,” says Marilyn Tanner, MHS, RD, LD, spokesperson for the American Dietetic Association. “They carry the benefits of fiber, cook quickly and are fat free and high in iron, magnesium, potassium, phosphorus and folate.” Indeed, those little lens-shaped disks (the reason for their name) have a lot more nutritional punch than their humble appearance reveals.

Lentils benefit the heart and circulatory system. In fact, eating high-fiber foods, such as lentils, helps reduce the risk of coronary heart disease by up to 15 percent, according to a study published in the September 8, 2003 issue of the Archives of Internal Medicine. “Lentils are an excellent source of cholesterol-lowering fiber,” says Michael T. Murray, ND, coauthor of the Encyclopedia of Healing Foods.

“Not only do lentils help lower cholesterol, but they help manage blood-sugar disorders since their high fiber content prevents blood-sugar levels from rising rapidly after a meal. Clinical studies have documented that a diet high in lentils is helpful in managing diabetes,” says Murray.

And the good news doesn’t stop there. “Lentils may also fight cancer,” says Murray. “In one analysis of dietary data ... eating beans or lentils two or more times per week was associated with a 24 percent reduced risk of breast cancer.” Lentils also provide slow-burning complex carbohydrates and can boost both your energy and iron stores.

All these benefits can’t help you if lentils are sitting in your grocery store. When buying lentils know this: They are never sold fresh. They come in several varieties: black, yellow, orange, red, green (French lentils) and brown, the most common. They’re usually prepackaged but also sold in bulk bins—look for whole, intact disks that are moisture-free and show no insect damage.

At home, store lentils in an airtight container in a cool, dry place and they’ll keep for up to six months. Dried lentils do not need to be presoaked, but a preliminary search for pebbles before washing and cooking is recommended. Plunge dried lentils into boiling water and simmer for 15–45 minutes; time varies according to type (green lentils cook quickest) and how soft or chewy you like them. Adding oregano or another favorite spice during cooking adds flavor, but hold the salt until after they’re thoroughly cooked; salt may prevent lentils from becoming fully tender.

During your next trip to the market, be adventurous and pick up this time-honored legume. Super-healthful, tasty, simple to cook and ultra-affordable … if you’re not already a lentil fan, give them a second look.

Easy Lentil Burgers

11/2 cups lentils, cooked and drained (or about 1 15.5 oz. can)

1 tsp. minced garlic (about 1 clove, minced)

1/2 tsp. oregano

1/2 tsp. paprika

1/2 tsp. parsley

1/3 cup quick oats

1/8 cup flour

2 tsp. soy sauce

1/3 cup cornmeal

2 Tbs. olive oil

1. Combine lentils, garlic, oregano, paprika, parsley, oats, flour and soy sauce in medium-size bowl, smashing lentils against side of the bowl to promote stickiness. Let mixture set for 5 minutes. If mixture seems too wet, add more flour, a little at a time, to help bind lentils together.

2. Roll into small 1/4-cup-size balls. Gently but firmly flatten into patties, and coat both sides of patties in cornmeal.

3. Heat oil over medium heat in heavy skillet. Add patties, and brown approximately 2–3 minutes per side. Optional: May serve with gravy or melted cheese on top.

PER SERVING: 312 CAL; 12G PROT; 11G TOTAL FAT (1G SAT. FAT); 42G CARB; 0MG CHOL; 529MG SOD; 10G FIBER; 3G SUGARS