Lentils are included in the legume family with beans, chickpeas, split peas, and peanuts. They’re also known as “pulses,” which are the legume plant’s dry edible seeds. They’re low in fat, high in fiber, vitamin B, and plant protein, and they’re low in sodium. They make popular meatless meals in vegetarian and vegan diets since they are a fantastic substitute for meat as a source of protein.
Different types of lentils
Their lens shape is well-known, and they’re available with or without their outer husks intact. Despite being a major food staple in nations like Turkey, Syria, Jordan, Morocco, and Tunisia, Canada now produces the most lentils.
- Brown Lentils: The most widely used lentils are brown lentils. Red lentils take about 25-30 minutes to cook.
- Red Lentils: When cooked thoroughly, split red lentils take around 20-30 minutes to cook and become very soft and fall apart.
- Green Lentils: (Puy lentils or French lentils). When cooked fully, puy lentils take about 40-45 minutes to cook and preserve their shape and stiffness. They’re frequently used in salads.
- Beluga. These are small black lentils that resemble caviar. They’re fantastic as a basis for warm salads.
- Puy. These originate in the French region of Le Puy. They have a peppery flavor and are similar in color to green lentils, but are roughly one-third the size.
- 2 cups lentils
- 8 cups water
- 3 cloves garlic, minced
- 2 leaves Bay leaves
- 2 Tablespoons thyme leaves
- 1 tsp Italian Seasoning
- 1 cup Coconut milk
- 2 cups tomato sauce
- 1 cup Pumpkin, chopped
- 1 cup sweet potato, chopped
- 1 cup carrots, chopped
- 1 cup onions, chopped
- 1 stalk celery, diced
- 1 Tablespoon soy sauce, opt
- salt and pepper to taste
- 1 1/2 cups Whole Wheat flour or Spelt
- 1 1/2 cups white unbleached flour
- 1 tsp Baking Powder, Aluminum free
- 1 tsp salt
- enough water to make a stiff batter
- For: 8
- Preparation: 20 min
- Cooking: 40 min
- Ready in: 1 h
- In a medium-sized pot add water, thyme, bay leaves, garlic, and lentils. Bring to a boil for about 20 minutes.
- Add the onions, carrots, and dumplings.
- Once they are cooked, add sweet potato and pumpkin. Allow them to cook for about 20 minutes before adding anything else.
- When the vegetables are cooked, mix the cornstarch and water and add to the soup.
Health Benefits of Lentils
- B vitamins, iron, magnesium, potassium, and zinc are all abundant in lentils. They’re also a good source of fiber and plant-based protein.
- Lentils are high in polyphenols, which have powerful antioxidant and anti-inflammatory qualities as well as the potential to suppress cancer cell growth.
- Lentils can help you lose weight, avoid homocysteine buildup, and improve your cholesterol and blood pressure levels, all of which can help your heart.
- Lentils include antinutrients such as trypsin inhibitors and phytic acid, which prevent some nutrients from being absorbed. Although soaking and boiling lentils will reduce them, you will still receive the majority of the nutrients.
- Cooking lentils is simple, with split lentils taking only 5–10 minutes and other types taking 20–30 minutes. In addition, unlike other legumes, lentils do not require soaking prior to cooking.
- Low glycaemic index foods, such as legumes and lentils, delay the pace at which the energy they provide is absorbed into the bloodstream. This aids in the control of blood sugar levels. They are also quite filling due to the high fiber content, which aids in appetite control.
Are lentils safe for everyone?
Lentils are a healthy addition to a balanced diet for the majority of people. It’s worth mentioning, though, that lentils, like other legumes, contain natural chemicals known as ‘anti-nutrients.’ These include phytic acid, which binds to elements such as iron and zinc, making it more difficult for us to absorb the minerals. In fact, lentils have a lower phytic acid level than corn, wheat, and soya beans. Furthermore, by soaking and boiling, these anti-nutrients can be minimized.
Lentil allergies have been documented in several parts of Europe, most notably in Spain, where they are thought to be more widespread than peanut allergies. This is supposed to have something to do with the fact that lentils are a popular weaning food in Spain. If you’re allergic to other legumes like chickpeas or peas, you’re more likely to be allergic to lentils.
Lentils, whether brown, green, yellow, red, or black, are low in calories, high in iron and folate, and high-protein food.
They’re high in polyphenols, which are good for your health and may lower your risk of heart disease.
Cooking them in 5–30 minutes decreases their antinutrient content, similar to soaking.
- Per serving
- Energy: 253 kcal / 1058 kJ
- Protein: 11 g
- Carbs: 36.6 g
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