Lentils (legumes): benefits, varieties, recipes

From the legume family (legumes), lentils are nutritionally equivalent to pasta or rice because they are part of starches.

Calories: are lentils fattening?

Lentils are low in calories and therefore can promote weight loss. With an average of 115 calories per 100 grams of cooked lentils, these legumes are great allies for your health and figure.

Lentils rich in vegetable proteins

After cooking, lentils provide 107 kcal per 100 g, but practically no fat. Unlike most starches, 100g of cooked lentils provides 8.2g of protein. Suffice it to say, they are dieters allies!

They are also ideal forbalanced diet for vegetarians “They provide them with a good supply of plant protein.

“Consumed with rice or whole grain bread, they are digested even better and have the same nutritional value as animal proteins,” explains Charlotte Ringan, a nutritionist in Paris.

Significant fiber and iron content

Another benefit of lentils is their dietary fiber content. Cooked lentils contain 5g per 100g serving. However, a high-fiber diet reduces hunger faster. They also contain insoluble fiber, which is absorbed very slowly by the body. Soluble fiber can also help prevent cardiovascular disease by helping to stabilize blood cholesterol levels.

Good news for vegetarians! The lens also provides a good source of iron (3.3 mg/100 g), an element often lacking in meat-free diets. “This mineral allows us to maintain our tone for a long time and better resist winter infections,” adds Charlotte Ringon.

What vitamins in lentils?

Benefits of contact lenses for hair and skin

Due to the vitamin and mineral content, lentils have many health benefits. It can improve the appearance of skin and hair. In fact, it contains proteins and vitamin E. These two elements are particularly effective in preventing skin aging and maintaining beautiful skin.

In addition, lentils are rich in iron and biotin. This is why this food can strengthen hair and prevent hair loss.

Green, brown, coral lentils…which varieties for which health benefits?

The different varieties of lentils are recognized by their color:

  • green lentils : it is the most cultivated and the most famous in France. In addition to a very noticeable hazelnut flavor, this legume is rich in minerals and antioxidants.
  • brown lentils : mainly used canned, this variety is cooked longer than the others. Cooking takes 30 to 35 minutes. However, brown lentils contain the same qualities as the others.
  • Coral lens : these legumes owe their beautiful salmon color to the fact that they are shelled. Of all the lenses, they are the most encouragingdigestion. Indeed, often the membrane of pulses can cause flatulence. However, the coral lens does not have one. It also has a more delicate and sweet taste than green lentils.

Lentils: easy, quick and cheap preparation

You usually don’t need to sort lentils and soak them! Today there are varieties (e.g. green lentils) that do not have to go through all these steps and that can be prepared quickly. Just cook them in three times their volume of water for 25 minutes (10 minutes in a pressure cooker).

This legume can be enjoyed in summer or winter depending on how you prepare them. In saladse, hot or cold, keep your lentils firm and pair them with shallots, bacon or smoked salmon. Season with vinegar and mustard or with an oil-lemon-basil mixture.

In winter, mix them to make lentil soup. Filling, these dishes can be mixed with old-fashioned mustard and mixed shallots.

You can stew yours baked or fried lentils with meat – why not pork or beef shank, smoked or boiled ham, sausages – or with fish. “Depending on their color, lentils accompany one meal more than another,” says nutritionist Charlotte Ringan. For example, red lentils go well with fish, green lentils with meat. As for the coral lentils, they are a real treat in a curry with white fish or prawns. ยป

Why you shouldn’t eat too many lentils?

Despite its many virtues, the lens has a small drawback: it can be difficult to digest and cause gas. It is not unusual to feel bloated after consuming them.

Lentils contain complex substances that slow down and reduce the quality of digestion. To avoid this problem, there are various tricks. You can soak the beans in a bowl of cold water the day before. It is also recommended to cook them with spices and herbs such as cumin or rosemary. Their effectscarminatives prevent the formation of gas in the intestines.

Leave a Comment

Your email address will not be published. Required fields are marked *