The brown and green are mostly popular around north Africa and the Mediterranean, the king of the green lentils being puy lentils. Red lentils, called masoor dal (which means split pulse), form the basis of the famous north Indian dish dahl, or dal.

Not only do lentils have lots of protein, slowreleasing carbohydrates (which give you lots of energy) and virtually no fat (which will fill you up: not out) but they contain folate and magnesium, which make them very good for the heart, are packed with iron and vitamin B, and are even known to help lower cholesterol and blood pressure.

Lentils, unlike other types of beans, do not need soaking before cooking, and they are cooked within about 20 minutes or less, boiled in water. They absorb other flavours very well, and are available all year round. Lentils are great in salads, soups, stews and the Italians even sometimes toss them through pasta and risottos.

In Spain, they make a big hearty lentil and chorizo stew called lentejas, and in France I love them served under a pan-grilled duck breast or with duck confit.

To cook lentils, just put them in a saucepan and cover them with water.

Bring the water up to the boil, and cook at a simmer for anything from 12 to 25 minutes, depending on the lentils. Drain as soon as they are cooked and drizzle with olive oil and some salt and pepper. If using them in a salad you could add some lemon juice or balsamic vinegar and even a tiny blob They may not seem the most appealing of foods but lentils are packed with protein, iron and vitamins.

They're also easy to cook and versatile . . . no wonder they're used in recipes from all over the world of Dijon mustard. I sometimes add a little chopped chilli and coriander or parsley.

Marjoram, rosemary or thyme work well too.

Allow them to cool slightly if serving for a salad, into which you could add torn roast pepper, crumbled goats' or feta cheese and toasted pinenut; or reheat them slightly to serve them hot with roast duck, or drizzle them with some olive tapenade to serve with roast lamb.

Spinach, bacon and lentil soup
Serves 4-6

I love a big bowl of this steaming hot hearty soup.

Serve it on its own, or with bread and some cheese, or even melted cheesy croutons floating on top.

Two tbsp olive oil One large onion, chopped Three cloves of chopped garlic 75g chopped bacon 250g green lentils, like puy One litre of chicken stock Two big handfuls of spinach, washed (destalk and chop roughly if the leaves are large) One-two tbsp chopped marjoram, coriander or mint Juice of half to one lemon In a saucepan, pour the olive oil, add the onion, garlic and the bacon, and cook over a low heat for eight-10 minutes until light golden and cooked.

Add the lentils and the stock into the saucepan and cook for about 15-25 minutes until they are soft.

Add the spinach leaves and some salt and pepper and cook for another couple of minutes until the leaves are wilted. Add the herbs and some lemon juice and season to taste.

Merjemecchorba
Serves 6

This lemon, lentil and rice soup is the recipe of a friend of mine, Shermin Mustafa, whose father is Greek Cypriot. It is one of the fastest and simplest no-fuss recipes you can think of, but also one of the most nutritious. I love this for lunch or a light supper.

It is also incredibly comforting if you are feeling under the weather, with a cold, or suffering from a little hangover! You could add some chopped coriander or parsley at the end.

Two tbsp olive oil One onion, finely chopped 200g red lentils 100g plain long grain or basmati rice One tsp salt (less if you prefer) 1.5 litres water (though I usually use chicken or vegetable stock) Juice of one large lemon Pour the olive oil into a medium to large saucepan on a low heat and add the onions. Cover and cook gently until the onions are soft, about eight minutes.

Then add the red lentils, rice, salt and the cold water or stock.

Bring it to the boil, partially covered with the saucepan lid, and boil for about 15 -20 minutes until the lentils and the rice are cooked.

If it is looking a little dry add some more liquid. Add the lemon juice to taste, and serve.

Dahl
Serves 4

This recipe is from my first book, Rachel's Favourite Food, published by Gill and MacMillan.

There are so many different variations of dahl.

Again, this is wonderful, nutritious comfort food.

I often have it just on its own or with a potato mash with some chopped chilli and a couple of pinches of ground spice, like cumin and coriander or garam masala, the Indian spice mix.

25g butter Two tbsp sunflower oil One onion, chopped Two cloves of garlic, crushed One small red chilli, deseeded and chopped One small pinch ground asafoetida (optional) used mainly for its digestive properties 225g red lentils(masoor dahl) 750ml or more water Two tsp ground cumin seeds 1/2 tsp ground turmeric One tbsp chopped coriander Melt the butter in a saucepan with the oil, add the onions, garlic, chilli, asafoetida (if using) and a pinch of salt and cook on a low heat until the onions are soft.

Then add the lentils and stir around for a few seconds and add about half of the water. Simmer slowly until the water has reduced and been absorbed into the lentils, then add some more water, cook again and repeat the process until the lentils are cooked and the water has all been absorbed into the dahl.

Add the cumin to taste, the turmeric, chopped coriander and another pinch of salt if it needs it.

This can be reheated over a low flame.

Chicken and puy lentil salad with coriander
Serves 4

This is a delicious and light, yet quite substantial salad.

Two large or four small chicken breasts, weighing 700g altogether, skinned One tbsp whole coriander seeds, toasted and ground Two large cloves of garlic, finely grated or crushed Black pepper Two tbsp lemon juice Two tbsp olive oil 200g puy lentils Three tbsp olive oil Juice of half a lemon Three tbsp chopped fresh coriander (stalks and leaves) 100g mixed salad leaves, like rocket, baby beetroot, baby spinach, frisee 100g feta cheese, crumbled A splash or balsamic vinegar With a sharp knife, make a few long shallow incisions on both sides of the chicken breasts. Put in a bowl. Add the ground coriander, garlic, a pinch of black pepper, lemon juice and the olive oil.

Mix into the chicken, making sure all the meat is evenly coated in the marinade.

Allow to sit for about half an hour or an hour if you have the time, and preheat the oven to 2500C, gas 9.

When the oven is good and hot, spread the chicken out on a baking tray and cook it for anything from 1530 minutes, depending on the size of the chicken breasts. Put the lentils in a saucepan and cover with water, boil for about 20 minutes, until cooked through.

When they are cooked, drain the lentils then dress them with the olive oil, lemon juice, chopped coriander, and season with salt and pepper.

When the chicken is cooked, take it out of the oven and allow it to rest for a couple of minutes.

To assemble the salad, slice the chicken thinly and toss with the lentils (they can be still warm) and the mixed salad leaves.

Put on plates or in a large bowl and sprinkle with the crumbled feta and a small drizzle of balsamic vinegar.

Flag bean soup
Serves 4

This soup is called 'flag soup' because the beans are red, green and white, the colours of the Italian flag.

One tbsp olive oil, plus extra to taste Three large cloves garlic, two cut into slices, one crushed One large onion, finely chopped 250g puy lentils One litre boiling chicken or vegetable stock, plus extra to taste 100g canned butter beans.

200g canned green flagolet beans.

200g canned red kidney beans.

200g canned haricot or cannelini beans Sea salt and freshly ground black pepper

To serve: Parsley or basil leaves Basil oil, or olive oil Grated lemon zest (optional) Crusty bread Heat the oil in a frying pan, add the sliced garlic and fry gently on both sides until crisp and golden. Remove and drain on kitchen paper.

Add the onion and crushed garlic to the frying pan, adding extra oil if necessary, and cook gently until softened and transparent.

Add the lentils and half the boiling stock and cook until the lentils are just tender.

Meanwhile, rinse and drain all the beans. Put them in a sieve and dunk the sieve in a large saucepan of boiling water. The beans are cooked . . . you are just reheating them.

Add the hot beans to the lentils and add the remaining stock. Taste, and add salt and pepper as necessary.

If the soup is too thick, add a few drops of basil oil and the lemon zest, if using, then serve with crusty bread.