So healthy and how to cook lentils correctly

lens to consider poor man’s food everyone knows But in recent years, the colorful legumes are back.

Of course, the lens is very healthy and easy to cook. You can also find recipes for dishes from around the world, from Indian or Nepali to Mexican to French.

in this article

Lentils have a high content valuable ingredients It is so healthy that some call it a superfood. Also, small protein suppliers are extreme. variable to their use. Very easy to cook with lentil soup, salad or with vegetables. Legumes can also be used as a cold or warm side dish. healthy carbohydrates Great.

Lentils are also very popular with vegetarians and vegans. protein supplier For example, a high-end meat substitute in the form of a hamburger. Finally, the well-known brown lentils are also perfect for converting a bolognese sauce recipe into a vegan version.

Alternatively, you can replace red beans in chili and rice with ratatouille and legumes. Lentils always ripen faster, so it’s worth it!

7 reasons lentils are good for your health

One. build more muscle

One of the most important nutrients our body needs to build muscle is protein. It is also found in meat, dairy, eggs and fish. However, if you don’t eat at all or eat only small amounts, you can meet your protein needs with legumes.

They contain a whopping 20% ​​protein. This is equivalent to the amount in schnitzel. Only soybeans and lupines still outperform lentils by 35% as suppliers of plant-based protein.

2. Let the pounds fall faster

Cooking just 116 calories makes lentils light fare. Beans are an ideal supplement for healthy weight loss because they give you a feeling of fullness quickly thanks to their healthy complex carbohydrates.

A Canadian study also confirmed this possibility. Thus, study participants who ate 200 g of lentils daily in salads or lentil soup, for example, were able to significantly reduce belly fat and lose some weight.

three. Refresh your vitamin balance

key ingredient Minerals such as potassium, calcium, phosphorus, iron, magnesium and zinc are found in lentils. However, it also contains vitamins C, E, B vitamins, folic acid and beta-carotene.

Additionally, studies in people who eat lentils have found that superfoods can lower blood pressure and heart rate, lower cholesterol levels, and control blood sugar levels.

4. strengthen the nerves

Legumes are pure food for the nerves. 100g contains an average of 130mg. magnesium. Our body needs minerals for a healthy nervous system. Magnesium is also responsible for many metabolic processes. The Swiss Society for Nutrition recommends a daily intake of 300 to 350 mg. 120 grams of lentils account for half of your daily requirement.

5. Increase your iron supply

There’s no reason lentils are popular with vegetarians and vegans as a vegetable supplement. Because you can’t beat it when it comes to ingredients steel Goes. 8mg contains 100g of lentils. This puts it ahead of steak or schnitzel.

6. Enjoy Superfoods Directly from the Local

Swiss lentils may be a niche product, but they are growing in popularity. green lentils in the country cultivated. And if they sell out, there are at least some left not far from Germany, France or Italy.

7. Dietary fiber promotes digestion

Lentils are rich in fiber. This helps with healthy digestion. Fiber prevents or gradually eliminates constipation. Adults should consume about 30 g of dietary fiber per day. 100g of lentils already contain 17 grams.

How to cook lentils properly

Unlike beans, lentils require not necessarily before boiling in water sopping – So it is much easier to prepare. On the other hand, it is always a good idea to quickly rinse with cold water before cooking. If lentils are soaked in water cooking time Variety according to what you want Bite resistance 20-25 minutes. boil beans without soakingit takes around 30 minutesuntil they are cooked.

danger: Yellow and red lentils do not need to be soaked because they have a very short cooking time.

season, for example something saltYou must consider your cuisine Only after soaking and cooking.

But you don’t need a lot of salt. ​​​​​​​​​​​​The lentils already have a nutty taste, so you need to season them carefully first. However, in Indian lentil recipes such as lentil dal, cooked lentils are served with a very spicy taste.

Superfoods are so versatile

Everyone in India knows 50 types of lentils. Our choices are much less. Nevertheless, lentils are being grown again in Europe. The photo gallery shows six different types of lenses available in this country.

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brown lentils Or lentils are a classic in our kitchen. They have a creamy consistency and are best used in hearty dishes such as stews. But brown lentils are also delicious in salads with black olives, parsley, fried smoked tofu, or diced bacon and mustard dressing. Photo: © fcafotodigital/ iStock / Getty Images Plus

better digest lentils

Although lentils are very healthy, not everyone can tolerate large amounts of legumes. gas and bloating There may be unpleasant side effects. with small So it might make sense to start with.

  • peeled lentils – Available mainly as red lentils and yellow lentils – It is skinless and contains no stachyose, the indigestible carbohydrate that causes unpleasant flatulence.
  • For large specimens, rinse well and then absorbing. However, you should use clean water for cooking.
  • also shot mild vinegar during meals or marjoram, anise like caraway seeds Withstands the lens better.

Because lentils are dried, they are one of those foods that can be stored almost forever. Keep it dry in the pantry and protect it from light, you can store it for 4 years without further ado. Lentils that are over a year old take a little longer to cook.

Grow your own lentils in your garden.

Grow your own lentils in your garden.

Lentils grow to a height of 10-50 cm. Photo: ©VitaSerendipity/ iStock / Getty Images Plus

Green lentils are mainly grown in Switzerland. However, black lentils, so-called beluga lentils, can also be grown in the country.

If you want to plant it yourself in the garden Sowing late April to early May About 3-4 inches deep.

The site should be warm, sunny, rich in lime, nutrient-poor and permeable soil. Plants can be used as plants because they grow better with trellises. mixed culture For example, planted with oats, barley or millet.

Depending on sowing, legumes are reversed Expected to harvest at the end of August.

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