For such an unassuming little legume, lentils are nutritional big shots. These staples of South Asian and Middle Eastern cuisine are part of the pulse family that includes chickpeas, beans and peas. And they are exceptionally rich in nutrients and support digestive, metabolic and cardiovascular health.

On top of that, lentils are “full of possibility when it comes to home cooking, and gentle on the wallet,” said Gena Hamshaw, a dietitian and outpatient clinical nutrition coordinator at The Mount Sinai Kidney Center in New York City.

Here’s what makes them so healthy, along with recipes from New York Times Cooking.

They’re full of fiber.

All plant-based foods have both soluble and insoluble fiber, but lentils are one of the richest sources of both, said Chelsea Didinger, an independent nutrition researcher and founder of the website, “A Legume a Day.” Half a cup of cooked lentils has about 8 grams of fiber, which is around 20 percent of the daily recommended amount for men and 30 percent for women.

Fiber isn’t broken down and absorbed like other nutrients. Instead, it remains largely intact as it travels through the digestive system. Soluble fiber forms a gel-like substance that binds to “bad” LDL cholesterol and helps clear it from the body. Insoluble fiber works to bulk stool and prevent constipation, keeping the body’s waste disposal system humming. Together, both types help manage blood sugar and keep your heart healthy.

The fiber in lentils also acts as a prebiotic, feeding the “good” bacteria in your gut and producing compounds called short-chain fatty acids that are thought to fight inflammation, Ms. Hamshaw said.

They’re rich in protein.

A half cup of cooked lentils has about 9 grams of protein, more than what’s in a half cup of chickpeas (about 7 grams).

Unlike animal-based protein sources, lentils have no saturated fat. Too much saturated fat can raise the risk of heart attack or stroke over time, so swapping meat or dairy for lentils can help protect your heart, said Alice H. Lichtenstein, a professor of nutrition science and policy at Tufts University.

Lentils’ protein and fiber slow down digestion to keep you fuller for longer, Ms. Hamshaw added. They also help to blunt blood sugar spikes after a meal and possibly even the one after that — a phenomenon researchers call the “second meal effect.” If your blood sugar levels are relatively stable, you’re at less risk of developing insulin resistance, a precursor to conditions like Type 2 diabetes, obesity and cardiovascular disease.

But wait, there’s more.

Lentils are good sources of polyphenols, plant compounds thought to have antioxidant and anti-inflammatory properties, Ms. Hamshaw said. Studies suggest that regular consumption of the polyphenols in lentils is linked to a reduced risk of chronic diseases such as heart disease, cancer and Type 2 diabetes.

Lentils are also high in iron, potassium, magnesium and zinc, as well as B vitamins like folate. These compounds are all important for heart, brain and nerve function, blood sugar and blood pressure management, and muscle and bone growth.

These health benefits come from not only eating lentils, but from eating them in place of less healthy foods, Dr. Didinger explained.

Topping a hot fudge sundae with a “sprinkle of lentils” will not improve its nutrient profile, Dr. Lichtenstein added.

Ready to eat?

Lentils are quick and easy to make — in some cases, it can be as fast as boiling pasta.

For even more nutritional gains, pair lentils with whole grains or nuts to form a “complete protein,” one that contains all nine essential amino acids that the body cannot produce on its own. Or add a squeeze of citrus to help boost iron absorption. Dried, canned and even lentil-based products are great, the experts said, but watch out for excess sodium or added fat in processed foods like pastas, dips and chips.

Experiment with lentils, Dr. Didinger said. “You don’t have much to lose and you have a lot to gain.”

Here are some recipes from NYT Cooking to get you started.

1. Red Lentil Soup

This light and spicy soup, one of NYT Cooking’s most popular recipes, is based on a Turkish lentil soup called mercimek corbasi.

Recipe: Red Lentil Soup

2. French Lentil Salad

Crisp with carrots and radicchio, this lemony salad is hearty enough to eat alone or as a side dish with roasted chicken or fish.

Recipe: French Lentil Salad

3. Spinach and Feta Lentil Bowls

A meal-prep dream: The greens, eggs and lentils all cook in one pot and the recipe yields enough for a week of satisfying lunches.

Recipe: Spinach and Feta Lentil Bowls

4. Everyday Dal

Dal takes endless forms throughout South Asia and around the world. Here, five ingredients and 10 minutes of prep turn out a comforting, flavorful pot that tastes more complex over time.

Recipe: Everyday Dal

5. One-Pot Chicken and Lentils

In this protein-packed dinner, simmering the lentils with chicken, onions and carrots makes them taste even richer.

Recipe: One-Pot Chicken and Lentils