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Learn more about lentils, this easy-to-make legume with numerous nutritional benefits

Image "green lentil salad with walnut dressing" (CC BY 2.0) from jules:stonesoup

The lentil is a legume of the species Lens ensculenta originated in Asia, but found all over the world - the countries that produce the most grain are India, Turkey, Canada and China. It develops in pods and its available varieties are diverse, including black, yellow, red, orange, green and brown, the last two being the most common.

Filled with beneficial nutrients such as fiber, iron, proteins, copper, vitamins and potassium, lentils are very similar to beans, but smaller, easier to prepare and also easier to digest (they don't give gas like beans). In addition, lentils are low in calories and contain virtually no fat.

Lentil Benefits

Prevents and treats anemia

Anemia is a disease characterized by intense fatigue caused by a decrease in red blood cells or hemoglobin, which compromises tissue oxygenation and energy production. As it is very rich in iron - it contains about a third of iron in its composition - lentils are recommended for anemic, people with a tendency to develop the disease, vegetarians, pregnant women and even women in their menstrual period, since the its consumption helps to maintain iron stores in the body, reducing the loss of this mineral during periods of menstruation.

It is rich in dietary fiber

As it is a good source of soluble and insoluble fiber, this legume is a great ally in the prevention and control of cholesterol, since fiber reduces the absorption of fat. In addition, the lentil's soluble fiber also helps to control the blood sugar level, which is a very beneficial aspect for people with diabetes.

Fiber also contributes to intestinal transit and increases the feeling of satiety, aiding digestion and weight loss.

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It is a good substitute for red meat

Lentils have the third highest level of protein in the plant kingdom, second only to soybeans and hemp. This massive presence of proteins present in lentils makes it a great ally of people who choose a diet without animal products. Taking into account this amount of protein, its iron content and poor fat, lentils are a good substitute for red meat.

Improves bone health

Lentils contain calcium and isoflavones, natural compounds that help produce hormones and are important for bone strengthening and growth.

It is a great source of vitamins and minerals.

As it is rich in B-complex vitamins, lentils are important for the healthy functioning of the nervous, digestive and immune systems.

Folic acid (vitamin B9) and vitamin B6 help control levels of homocysteine, an amino acid that in high concentrations damages the artery walls, considerably increasing the risk of heart disease.

In addition, lentils are rich in zinc (which also helps to strengthen the immune system), potassium and magnesium, which help to relax the muscles around the blood vessels, helping to reduce blood pressure.

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According to research, the vitamins and minerals that are found in lentils still play an important role in the better functioning of the brain.

how to make lentils

Lentils can be made like beans, just cover the lentils with water and cook for 30 minutes. Once cooked, the lentils are used to prepare various culinary recipes. You can make a lentil salad like the one in the photo that opens this text, a soup or use lentils as an accompaniment to rice. In the case of brown rice, it is possible to prepare the two grains together, as they have more or less the same cooking time.

Check out a tasty vegan lentil burger recipe.

Ingredients

• cooked lentils
• Garlic
• Onion
• green smell
• Olive oil
• Salt, cumin and other spices to taste
• whole wheat flour

Method of preparation

Place a cup of lentils along with four cups of water in the pressure cooker and cook over medium heat until pressure is reached. Then lower the heat and let it cook for another 15 minutes. Drain and place in a bowl.

Add garlic, onion, green scent, oil, salt, season with cumin and other spices to taste and mix. Add the whole wheat flour little by little, until you get the shaping point (avoid adding too much flour, otherwise your hamburger will lose the lentil flavor).

Divide the dough into five equal parts, smear oil on your hands and shape the hamburgers about 1.5 cm thick.

Place the hamburgers in a greased pan or baking paper and freeze for an hour.

Remove carefully, fry in a frying pan with a drizzle of oil and turn when golden.

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