[DIAPORAMA] Good news for vegetarians who don’t eat red meat: lentils are a legume that also helps fill the body with iron. To easily include them in the menu, here are 9 recipes made from an 800 gram jar of lentils. Just drain them and you’re (almost) done.
Anemia, constant fatigue can be stopped with products rich in iron. Provided, however, that the products are well connected to each other, because if some are allies, others can be considered as true antagonists, since they reduce the absorption of iron by the body.
What are the best sources of iron?
Red meat and offal (such as blood sausage and liver) and seafood can fill you with iron. Consume in combination with plant sources of iron such as beans, white beans, chickpeas and of course lentils.
They’ve got it all: cheap, super filling canned lentils are also a great source of fiber (5g per 100 g), protein (9 g for 100 g) and vegetable iron. With their low glycemic index (25) and their 99 calories for 100 g, they are also true allies for weight loss, which should be regularly included in the menu!
And above all, they are perfect when you don’t have time to cook. Therefore, when buying, preference is given to natural lentils, better packed in a glass jar, rather than in metal cans. On the other hand, we check the salt content, which ranges from single to triple depending on the brand, to choose the least salty. Rinsing them under running water at the outlet of the can also eliminates some of them. And regularly include these little legumes in the menu, we are inspired by these ideas receipts !
- We eat them together 😀Boiled (cabbage, cauliflower, etc.) and raw vegetables, because they vitamin C promotes the assimilation and preservation of iron contained in lentils. Just like citrus fruits or kiwis, which we will have for dessert.
- We avoid : tea (if you drink more than a liter a day), red wine, chocolate, coffee… which are known to slow down the good absorption of iron.
When should it be added?
Only in the case of clearly proven iron deficiency and when the diet cannot compensate for the deficiency. It can be in teenage girls or women who have heavy periods. But only your doctor can determine and adapt the dosage in each specific case.
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2/9 –
Lentil and baby spinach salad
Take the tops of 2 oranges, cut them into cubes. Slice 1 radicchio. Wash and dry 2 nice handfuls of baby spinach. Toss everything in a salad bowl with 1 can of drained lentils. In 1 bowl, mix the juice of 1 orange with 4 art. spoons of olive oil, 3 tbsp. sherry, 1 pinch of turmeric, salt and pepper. Season the salad, mix and serve with hard-boiled eggs.
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3/9 –
Far from lentils
Brown 1 art. grated fresh ginger and 2 crushed cloves of garlic in 1 tbsp. a tablespoon of olive oil. Add 2 items. coffee curry, mix, then pour 40 ml of tomato kuli. Season with salt and pepper and simmer for 8 minutes. Add 1 can of drained lentils and 20 ml of coconut cream. Season with salt, pepper and heat gently. Serve with rice and fresh cilantro.
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4/9 –
Lentil and mushroom salad
Mix ½ can of drained lentils with 2 minced cloves of garlic, ½ bunch of coriander, 1 tbsp. ground cumin, ½ tsp. salt and pepper. Add 4 items. spoon of chickpea flour and mix well. Form balls with wet hands. Place them on a baking tray lined with baking paper, brush with olive oil and bake for 20 minutes at 180°C (6), turning occasionally. Serve with lemon yogurt and green salad.
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5/9 –
Lentil croquette
Peel 300 g of potatoes, cut into cubes and steam. Mash them with 1 can of drained lentils. Add 1 egg, 1/2 bunch of chopped parsley, 2 crushed cloves of garlic, 40 g of grated pecorino, 3 tbsp. starch and pepper. Form balls, flatten slightly. Dip them in the beaten egg and then pass them in the polenta. Brown in a pan, 3 minutes on each side, in a drizzle of olive oil. Serve with a salad of young shoots.
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6/9 –
Vegetarian minced meat
Steam 400 g of diced potatoes and celeriac. Pass through a potato masher. Soften the preparation with milk. Season with salt and pepper and add 1 pinch of nutmeg. Fry 1 chopped onion in a little olive oil in a pan. Add 1 can of drained lentils and heat gently. Place in a gratin dish, cover with mashed potatoes, add pieces of butter and bake for 15 minutes at 200°C (th 6-7). Serve with a green salad.
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7/9 –
Lentil rillettes
Fry 60 g of sunflower seeds in a pan without adding fat. Peel and finely chop 1 large onion. Fry it in a drop of olive oil until done. Roughly mix ½ can of drained lentils with sunflower seeds, ½ tsp. soy sauce and 1 art. lemon juice. Add cooked onion, pepper, mix and serve with sourdough bread and pickles.
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8/9 –
Lentils with haddock
Bring 1 pot of milk to the boil, add 4 haddock fillets, turn off heat and let simmer 10 min. Peel and chop 1 large onion. Fry in a pan with 1 drop of olive oil. Peel and cut into thin circles 2 beautiful carrots. Fry them for 2 minutes with onions and a little thyme. Add 1 can of drained lentils. Reheat gently and serve with the haddock.
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9/9 –
Chili lentils
Chop 2 white leeks and mash them 10 mine over low heat in a saucepan with a drizzle of olive oil. Add 2 thinly sliced ​​carrots and 400 g peeled and diced turnips. Sprinkle 2 art. cajun spices. Brown for 5 minutes. Add 2 cans of crushed tomatoes and 1 can of drained lentils. Season with salt and pepper and simmer for 15 minutes. Serve with chopped chaburek.