Lentils: all the properties and benefits

Lentils were already known in the Neolithic, and have been cultivated throughout the Mediterranean basin since Antiquity.

Among the benefits of lentils we find that, in addition to being very nutritious, they are easy to harvest and favor the soil regeneration, because they provide nitrogen thanks to the symbiotic bacteria that live in its roots. They are also Inexpensive, keep well, and pair with most foods.

The plant of the lentil (lens esculenta), of the leguminous or papilionaceous family, it reaches about 50 centimeters in height. With light blue or lilac flowers arranged in small clusters, it develops pods in which one or two lentils grow, round seeds with a perfect curve. Hence the word “lens” derives from them.

Properties of lentils and nutritional value

The lentil, like other legumes, provides good doses of protein and fiberas well as a wide variety of minerals, some in quantities much higher than other foods. This nutritional composition makes lentils a food with numerous health properties and a low caloric intake, making it lighter than is usually thought.

Proteins in quantity

Lentils contain a 23.5% protein, more than beans or chickpeas, and also more than meat, fish and other products of animal origin, although these are not dehydrated and are eaten in larger portions.

But lentil proteins are poor in methionine and cystine, which limits their use by the body, so it is advisable to consume other foods that contain these amino acids throughout the day, such as rice, wheat or millet.

Nepal’s national dish, dal bhat, combines rice (bhat) at will with a peeled lentil soup (dal). Seeds such as sesame or a bite of nuts also increase the proportion of methionine.

Lentil proteins have the advantage over those of foods of animal origin that they are not accompanied by cholesterol or saturated fats, they are easy to digest and surround themselves with other interesting nutrients.

This relevant protein contribution makes lentils a basic food in any diet, with a very advantageous economic and ecological cost about meat.

sustained energy

If the protein intake is high, the carbohydrate intake practically doubles it, exceeding half its dry weight. This means that one of the properties of lentils is a great contribution of energy both for physical activities and for feed the brain in concentration and study.

It is also complex carbohydrates and slow absorption, so glucose passes into the blood progressively without causing glycemic spikes.

This is particularly beneficial for people with diabetes. Its glycemic index, between 21 and 30 depending on the variety, is well below average.

digestive fiber

Lentils contain more than one tenth of fiber, both soluble and insoluble, which contributes to that slow absorption of glucose.

The fiber also provides a high satiating power, it facilitates intestinal transit, exerts a prebiotic effect on the microbiota and reduces the risk of colon cancer.

It also helps eliminate bile salts and cholesterol. However, the contribution is lower than that of other legumes, such as beans, which makes them more digestive and less flatulent.

The people most sensitive to this discomfort you can take them puree or use varieties such as coral or orange lentils, which are sold peeled.

main source of minerals

Another of its strengths is its richness in minerals. A single serving (80 g raw) covers a high percentage of the daily needs of the most significant ones, such as iron, potassium, calcium, magnesium, phosphorus, zinc and selenium.

Iron: one serving provides more than a third of what is needed per day. You can improve the absorption of iron from lentils if you take them together with foods rich in vitamin C, such as peppers, tomatoes or vegetables and fruits in general.Potassium: It is found in lentils in high concentration (810 mg/100 g). Regulates body fluids and prevents hypertension.Calcium: It is found in a moderate proportion but in balance with phosphorus and magnesium. Regulates the health of bones and the nervous and muscular systems.Match: one serving provides 40% of the recommended daily amount. It is essential for the communication between neurons, the good pH of the skin and the formation of muscle tissue, bones and teeth.Magnesium: with a serving of lentils you get 20% of what is required per day. Strengthens bone tissues, as well as the neuronal, muscular, cardiovascular and immune systems.Zinc: one serving covers 17% of daily needs. It is essential for defenses and facilitates the absorption of vitamin A and the synthesis of proteins such as collagen.Selenium: It is a great antioxidant, stimulates immunity and the thyroid gland. With one serving you get 13% of the recommended daily amount.

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benefits of lentils

The richness of the nutritional composition of lentils makes them great allies for health. These are its benefits:

Low calories and very nutritious

Lentils are almost completely fat-free, therefore, contrary to what is sometimes believed, they are a light food that provides only 250 calories per dish (about 80 grams of dry lentils, the usual serving per person).

This makes them appropriate for menus of weight control. Cooked simply, such as in vegetable stews or salads, they can be the basis of very nutritious and tasty menus.

They protect the nervous system

Lentils have benefits for the nervous system due to their content in group B vitamins, especially B1, B2, B5, B6 and folic acid. With cooking, part of its contribution is lost, but if sprouts are taken it is increased.

antianemic

The recognized richness in iron of lentils justifies its indication in case of iron deficiency. To enhance their assimilation, it is advisable to take them with some food rich in vitamin C, like a salad with red pepper or an orange for dessert.

Cholesterol under control

The soluble and insoluble fiber in lentils (10% of their weight) absorbs cholesterol and prevents it from reaching the bloodstream.

In addition, lentils contain phytates and antioxidants with an anti-cholesterolemic effect, improving cell metabolism and the use of fatty acids as a source of energy for the cell.

Nutritional value of lentils

In general, lentils provide, per 100 grams:

Proteins: 23.8 grams Fats: 1.8 grams of fatCarbohydrates: 54 gramsDietary fiber: 11.7 grams

They also contain vitamin B1 and B2, niacin, vitamin B6, folates, some vitamin C and vitamin A, calcium, iron, magnesium, zinc, potassium, phosphorus, selenium, and a little bit of sodium.

lentils in the kitchen

Quantity of lentils per person

To determine the amount of lentils per person that is cooked, a serving of between 60 and 80 grams of raw lentils is calculated, depending on the accompaniment, since when cooking the lentils they multiply their weight two and a half times.

How to cook lentils and cooking time

The lentil is the easiest legume to cook. It does not require prior soaking, although leaving it for two or three hours reduces the cooking time.

To cook it, it is covered with cold water to prevent the skin from coming off. If there is a lack of water, it is added warm and slowly.

As for the cooking timemost varieties are made in 45 minutes, and the peeled ones, in 25 or even less.

Most popular lentil varieties

Among the lentil varieties that are marketed, these are some of the most appreciated:

Castilian blonde lentil: also called lentil, it is large and round, yellow-brown in color and mild in flavor, widely used. It goes well with rice and is excellent in casseroles and casseroles. As it has a lot of fiber, it requires prolonged cooking in soft water. To prevent it from being flatulent, it can be cooked with aniseed, oregano, bay leaf and kombu seaweed.green lentil: limited production, small, yellowish green with dark spots, very fine skin and creamy texture. It cooks in 30 minutes without losing consistency, so it adapts to various dishes, such as stews, soups, baked goods, and casseroles. It is usually seasoned with hot spices.brown lentil: very small, dark, with a somewhat spicy and tender flavor, but it maintains its shape once cooked, and its flavor when cold, so it is ideal for salads or to combine with pasta or lasagna. It is more digestible and less flatulent than other varieties.Puy lentil: It comes from the city of Le Puy, in the French volcanic area of ​​Auvergne. It is small, bluish-green, with a fine texture and a nutty, slightly spicy flavor (see the extensive article in No. 247 of Cuerpomente). It maintains its consistency and absorbs flavors well, which makes it optimal for dishes with a spoon, such as soups and stews. Fine herbs do you good.coral lentil: in india it is called masur dal and it is a pretty salmon color and small in size. When peeled, it cooks quickly and melts easily, which makes it suitable for preparing soups, creams or pâtés. It is very digestive and ideal for children, the elderly and sensitive stomachs. Its sweetness goes well with the spices of the curry.Black or beluga lentil: tiny, round and black, with a very fine texture and good flavor. Gives a sophisticated touch to salads and garnishes. It cooks in 20 minutes, without previous soaking.

How to prepare lentils (they are not only for stews!)

Although lentils have been a basic ingredient in traditional cooking due to their nutritional richness, they should not be associated only with consistent steaming stews.

Lentils are also delicious in salads, garnishes or accompaniments, a type of preparation more suited to today’s dietary needs, in which machines do the physical work.

To give the lentils a traditional touch that is very much ours, you can add some whole garlic and a bit of paprika, sweet or spicy, to the stew, as well as a previous sauce with onion, green pepper and tomato.

But they readily accept all kinds of vegetables, such as pumpkin and leek, carrot and cabbage, or in general leafy vegetables, such as spinach and chard. It is also common to cook them with rice or potatoes.

How to avoid gas

During cooking, as they have a lot of fiber, they are usually added to the water carminative aromatic plants, that give good flavor, stimulate digestion and make them less flatulent: cumin, green anise, bay leaf, oregano, thyme, savory, fennel, parsley, cloves.

It also helps to chew them well to break down the starches in the mouth.

In salad They can be accompanied by carrot, spring onion, tomato and radishes, well seasoned with balsamic vinage and virgin olive oil.

Another option is with baby spinach leaves and red onion rings, garnished with lemon and fresh mint or coriander, or even orange. These elements give it a fresh flavor and improve the assimilation of iron thanks to vitamin C.