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 promote soil regeneration, Well, they provide it with nitrogen thanks to the symbiotic bacteria that live in its roots. They are also economical, keep well and combine with most foods.

The plant of the lentil (Lens esculenta), from the legume or papilionaceae 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, with round seeds with a perfect curvature. Hence the word «lens» derives from them.

Properties of lentils and nutritional value

Lentils, like other legumes, provide good doses of protein and fiberas well as a wide variety of mineralssome in quantities much higher than other foods. This nutritional composition makes lentils a food with numerous health properties and a low calorie intake, making it lighter than what 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 optional rice (bhat) with peeled lentil soup (dal). Seeds such as sesame or chopped 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 they are surrounded by other interesting nutrients.

This relevant protein contribution makes lentils a basic food in any diet, with a very advantageous economic and ecological cost about the 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 for both physical activities and feed the brain in concentration and study.

They are also complex carbohydrates and are slowly absorbed, so glucose passes into the blood progressively. without causing glycemic spikes.

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

digestive fiber

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

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 strong points 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 moderate proportion but in balance with phosphorus and magnesium. Regulates the health of bones and the nervous and muscular systems.
• Phosphorus: One serving provides 40% of the recommended daily amount. It is essential for communication between neurons, the good pH of the skin and the formation of muscle tissues, bones and teeth.
• Magnesium: With one serving of lentils you obtain 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 rich nutritional composition of lentils makes them great allies for health. These are its benefits:

Few calories and very nutritious

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

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

Protect the nervous system

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

Antianemic

The recognized iron richness 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, preventing it from reaching the bloodstream.

Additionally, lentils contain phytates and antioxidants with anticholesterolemic effect, improving cellular 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 fat
• Carbohydrates: 54 grams
• Dietary 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

Amount of lentils per person

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

How to cook lentils and cooking time

Lentils are the easiest legume to cook. Does not require prior soaking, although leaving it for two or three hours reduces the cooking time.

To cook it, cover it with cold water to prevent the skin from coming off. If water is missing, add it 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, brown-yellow in color and mild in flavor, widely used. It pairs well with rice and is excellent in stews 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 anise, oregano, bay leaf and kombu seaweed.
• green lentil: limited production, small, yellowish green with dark spots, very thin 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 stews. It is usually seasoned with hot spices.
• Pardina lentil: very small, dark, with a somewhat spicy flavor and tender, but it maintains its shape once cooked, and its flavor when cold, making it ideal for a salad 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 Bodymente). It maintains its consistency and absorbs flavors well, which makes it optimal for spoon dishes, such as soups and stews. Fine herbs suit him well.
• Coral lentil: in India it is called masur dal and it is a beautiful salmon color and small in size. When peeled, it cooks quickly and falls apart easily, which makes it suitable for preparing soups, creams or pâtés. It is very digestive and ideal for children, older people and delicate stomachs. Its sweetness goes well with the curry spices.
• 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 prior soaking.

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

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

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

To give the lentils a very traditional touch, you can add some whole garlic cloves and a little paprika, sweet or spicy, to the stew, as well as a previous sauté with onion, green pepper and tomato.

But they accept easily 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 gases

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 carrots, chives, tomatoes and radishes, well seasoned with balsamic vinage and virgin olive oil.

Another option is with young spinach leaves and red onion rings, seasoned with lemon and fresh mint or cilantro, or even with orange. These elements give it a fresh flavor and improve iron assimilation thanks to vitamin C.