Lentils are one of the oldest crops grown by man for at least 10 thousand years and are mentioned in the Bible. In terms of vegetable protein content, this cereal is second only to soybeans and peas – due to which it is considered an alternative to meat for vegetarians.
The health benefits of lentils include their high fiber content (including plant fibers that act as natural prebiotics for the gut), as well as the presence of polyphenols (natural antioxidants), vitamins, and minerals.
What are lentils?
Lentils are a plant of the legume family, a relative of peas and beans. Western Asia is considered to be the homeland – in ancient Egypt and Babylon, lentils were an extremely popular product.
There are four subspecies, each of which produces grains of different colors – red, green, dark, and brown. Red lentils are devoid of shells and cook as quickly as possible, making them ideal for making tender soups.
In India, one of the main national dishes is prepared from lentils – dhal, a thick soup with spices and ghee. In turn, green lentils have a mushroom flavor and are widely used in French cuisine, while brown lentils have a pleasant nutty flavor.
Can lentils replace meat?
For many centuries, lentils were considered a meat substitute for the poor – soup with vegetables based on it seemed richer. In modern society, it is also used as an alternative to minced meat – for example, in the manufacture of a vegetarian burger.
Note that 100 g of dry lentils contain up to 26 g of protein – which is indeed a figure close to meat.
Benefits and harms for your body
Polyphenols found in lentils have been shown to reduce inflammation and help fight cardiovascular disease. In turn, its high fiber content and low glycemic index make it acceptable in the diet of diabetics.
In addition, due to the high content of various minerals, lentils reduce the acidity of gastric juice and positively affect the acid-base balance in the body.
Vitamins in lentils (per 100g):
- Folic acid – 120% of the daily requirement
- Thiamine – 58% of the daily requirement
- Vitamin B6 – 27% of the daily requirement
- Pantothenic acid – 21% of the daily requirement
Minerals in lentils (per 100g):
- Manganese – 67%
- Phosphorus – 45%
- Iron – 42%
- Zinc – 32%
- Magnesium – 31%
- Potassium – 27%
- Copper – 26%
The harm of lentils
Like other legumes, lentils can cause fermentation in the stomach – which may be undesirable for diseases of the gastrointestinal tract, pancreas, and gallbladder. The use of this cereal is prohibited in the acute phase of hemorrhoids.
It is also important to note the possible harm of phytic acid contained in lentils – when used daily for several months, it reduces the level of absorption of nutrients. To minimize exposure to phytates, legumes should be soaked before cooking and then drained.
How to cook them?
In cooking, lentils are used both as a standalone garnish or base for soups, and as flour for baking or even making gluten-free pasta. In addition, lentils are suitable for any vegetable – and it is best combined with carrots, tomatoes, and pumpkin.
The easiest way to cook at home is to boil porridge – red lentils are cooked for about 10 minutes, and more brown – up to 40 minutes. When adding pre-fried onions or garlic, piquant notes appear in the dish. Fresh herbs will work too.
Among other things, in Indian cuisine, lentils are always cooked with spices – the classics are curry, turmeric, and paprika, as well as hot red pepper. Tougher, darker lentils can be used in cold salads because they don’t swell when cooked.
Lentils are one of the oldest agricultural crops. It has a high content of protein and fiber – thanks to which it is beneficial for the body and can act as a substitute for meat. In addition, lentils contain a lot of minerals necessary for metabolism.