Lenses were used to be considered Food of the poor known. But in recent years, the colorful legumes have made a real comeback.
No wonder, because lenses are a lot healthy and easy to cook. In addition, they are part of international cuisines around the world – from India or Nepal to Mexico to France you can find corresponding recipes.
In this article
Lenses are thanks to their high content of valuable ingredients so healthy that some call them superfoods. In addition, the small protein providers are extreme diverse talent in their use. They are very easy to cook, like slow soup, in a salad or in combination with vegetables. The legumes are also available as a cold or hot side dish with the healthy carbohydrates best for.
Lentils are also very popular with vegetarians and vegans protein supplier and, for example, in the form of burgers, a good meat substitute. Last but not least, the well-known brown lentil is also suitable for converting the recipe for bologna sauce into a vegan version.
Or you can replace the red beans in the capsicum and the rice with the ratatouille with the legumes. Worth it, because lentils cook faster and faster!
7 reasons why lenses are so healthy
1. Build more muscle
One of the most important nutrients our body needs to build muscle is Protein. It is also found in meat, dairy products, eggs and fish. But if you don’t eat them at all or only in small amounts, you can cover your protein requirements with vegetables.
They have a huge 20 percent protein – that’s as much as is in a schnitzel. Only soybeans and lupins still outperform lentils as vegetable protein suppliers with 35 percent.
2. Let the pounds fall faster
With only 116 kilocalories cooked, lentils belong to the light ticket. Because they fill you up quickly thanks to healthy, complex carbohydrates, legumes are ideal as a supplement for healthy weight loss.
A Canadian study also confirms this potential. Therefore, study participants who ate 200 g of lentils daily, such as salad or lentil soup, were able to significantly reduce their abdominal fat and lose some weight.
3. Refresh the vitamin balance
Important ingredients such as the minerals potassium, calcium, phosphorus, iron, magnesium and zinc are found in lentils. But it also contains vitamins C, E, B, folic acid and beta-carotene.
In addition, a study with lentils found that overeating can lower blood pressure and heart rate, reduce cholesterol levels and keep blood sugar in check.
4. Strengthen the nerves
The legumes are pure food for the nerves. 100 g contains an average of 130 mg magnesium. Our body needs the mineral 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 cover a good half of our daily need.
5. Build the iron supply
Not in vain lentils are as popular with vegetarians and vegans as a supplement to vegetables. Because they are hard to beat when it comes to ingredient iron go. 8 mg contains 100 g of lentils. This puts them in front of the steak or snitzel.
6. Enjoy super food straight from the area
Swiss-grown lentils may be a niche product, but they are becoming popular in this country green lentils cultivated. And if they are exhausted, there are at least a few left from Germany, France or Italy, not so far away.
7. Dietary fiber promotes digestion
Lenses are high in fiber. This is used for healthy digestion. Fiber prevents constipation or gradually eliminates it. An adult should consume about 30 g of dietary fiber per day. 100 g of lentils are already contained around 17 grams.
Cook lentils correctly
Unlike beans, lentils need it We need it before boiling in water soaked – the preparation is much easier. On the other hand, it is always good to give them a quick wash with cold water before cooking them. If you soaked the lentils in water, the cooking time depending on the variety and desired Bite resistance 20 to 25 minutes. Boil the vegetables without soakingit takes around 30 minutesuntil they are cooked.
Danger: You don’t have to soak yellow and red lentils in water because they have a very short cooking time.
Season, for example with something Saloyou should consider your dish only after shaking and cooking.
However, a lot of salt is not necessary: Since lentils already have a good nutty taste, you must first spice them carefully. With Indian lentil recipes, however, such as lentil dal, the cooked lentils are served very spicy.
The superfood is so versatile
In India we know about 50 different types of lenses. Our choice is much smaller. However, lentils are increasingly being grown again in Europe. The image gallery shows 6 types of lenses available in this country.
Picture: 1 of 6
Brown lenses or lentils are the classic in our kitchen. They have a fairly creamy consistency and are best used in hearty dishes such as stews. But the brown lentils also taste like a salad with black olives, parsley and fried smoked tofu or sliced bacon and mustard dressing. Photo: © fcafotodigital / iStock / Getty Images Plus
Better digest lentils
Lentils are very healthy, but beware, not everyone can tolerate large amounts of vegetables. gas and swelling can have unpleasant side effects. With small parts starting can therefore make sense.
- Peeled lenses – mainly available as red lentils and yellow lentils – without their skins, they also contain none of the indigestible carbohydrate stachyosis, which is the cause of unpleasant flatulence.
- With large samples, it can help to wash them well and then soak. However you should use fresh water for cooking.
- Also a shot mild vinegar at the meal or marjoram, anise as Kumia seeds make lenses better tolerated.
Because lentils are dried, they are one of those foods that can be stored almost forever. If they are kept dry and protected from light in the warehouse, they will keep for four years with no additional time. Lentils that are more than a year old will take a little longer to cook.
Grow your own lentils in the garden
Lentils grow 10 to 50 centimeters tall. Photo: © VitaSerendipity / iStock / Getty Images Plus
Green lentils are mainly grown in Switzerland. But the black lentils, the so-called beluga lentils, are also cultivated in this country.
If you yourself want to plant some in the garden, you should Sow in late April and early May about 3 to 4 inches deep.
The place should be warm and sunny, the soil rich in lime, poor in nutrients and permeable. Because the plant thrives best with a grid, you can use it as a mixed culture planted with oats, barley or millet, for example.
Depending on the sowing, the legumes are opposed Ready for harvest in late August.