Nutritionists say that lentils are one perfect food that should be eaten in as large quantities as possible. In our country, it is quite neglected in relation to some other legumes, but we hope that after reading this text, you will change your mind and use the lens more, because it is really healthy.
What must be mentioned in the first place regarding this legume is certainly that it is one of the best sources of protein of plant origin and that is why it is a favorite among vegans and vegetarians. On the other hand, it is very easy to grow and in some way improves the quality of the soil, so if you have a garden, be sure to put lentils on the planting list this spring. Although we mostly use beans from this family of plants, experts say that lentils are a much better choice.
Lentils are rich in various minerals such as folate, copper, iron, manganese, vitamin B and zinc a, and contain considerable amounts of high-quality proteins that will saturate you and you will not feel hungry for a long time. Finally, we must mention that despite all the great properties, lentils are not an expensive food.
Lentils are also one of the best natural sources of fiber, and just one cup of cooked lentils contains about 16 grams, which is more than half of what women need on a daily basis for the body to function well. Consumption of lentils will most easily reach the target amount of the recommended daily dose of fiber, and it is important to note that fiber found in fruits, vegetables, seeds, nuts, grains and other plants is important for good digestion and proven to reduce bloating, constipation and eliminate discomfort. stomach. Research has shown that good digestion is associated with good mood, improved absorption and production of vitamins and minerals, and even weight loss.
Doctors advise that women should consume 25 grams of fiber a day, and men 38, and most people consume between 11 and 19 on average, which is not enough for the human system to function without problems. Fiber intake is easy to improve with small dietary changes, and lentils are certainly a food that you simply have to include in your menu in that case. The option is really many, and you will not make a mistake whether you choose red, brown, green or black lenses.
How to choose a lens
Almost all types of lenses have the same nutritional value, and which one to choose depends only on your recipe.
Red lens. The smallest red-orange lentils are the fastest to cook. It is very easy to digest and difficult to keep in shape, it turns into a puree in the blink of an eye. It is great for some types of curries and broths, it gives them density without an unhealthy powder.
Brown lens. This is a safe lens that you will most often see in stores, it is slightly larger than red, it easily retains its shape, and cooking hours are needed to unravel it. It is perfect for various soups that need a little longer cooking, and is prepared in almost the same way as beans.
Green lens. The origin is from a French province, it is very small, but it keeps its shape perfectly even after cooking, which makes it a perfect choice if you are preparing a salad.
Black lens. Just like green, this black lentil perfectly retains its shape and is great for various types of salads. It’s a bit like caviar and that’s why it looks great when served with a piece of toast at parties. Try it the next time you organize a gathering.
Lentils with coconut and tomato
- 2 tablespoons olive oil
- 1 cup finely chopped red onion
- 1 cup chopped carrots
- 1-2 tablespoons chopped garlic
- 2 cups red lentils
- 1 tablespoon turmeric
- 1 teaspoon ground black pepper
- A bit of salt
- 2-4 cups of vegetable broth
- 1 can of chopped tomatoes
- 1 can of coconut milk
- 2 cups greens mixture (kale, spinach, chard)
In a large bowl, pour the olive oil and leave to heat, add the red onion and simmer until soft. Then add the carrot and garlic, and simmer for another five minutes. Reduce the temperature and add the lentils and spices, stir and add the broth, tomato and coconut milk. Let the broth boil, reduce, cover and simmer for 15 minutes. The lens should disintegrate completely. Try the broth and add more spices as needed, and if it is too thick add a little more broth or water. At the very end, add the greens, stir, leave to throw the key and serve.
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