Lentils (legumes): benefits, varieties, recipes

In the legume (legume) family, lentils are nutritionally equivalent to pasta or rice because they are part of starch.

Calorie content: are lentils fattening?

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

Lentils, rich in vegetable proteins

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

They are also perfect forbalanced nutrition for vegetarians “They provide them with a good supply of vegetable protein.

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

Significant fiber and iron content

Another advantage of lentils is their dietary fiber content. Cooked lentils contain 5 g per 100 g serving. However, a diet rich in fiber reduces hunger faster. They also contain insoluble fiber, which is absorbed by the body very slowly. 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 you to maintain tone for a long time and better resist winter infections,” adds Charlotte Ringan.

What vitamins are in lentils?

Benefits of contact lenses for hair and skin

Due to the content of vitamins and minerals, lentils have many substances useful for health. It can improve the appearance of skin and hair. Indeed, 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 your hair and prevent hair loss.

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

Different varieties of lentils can be recognized by their color:

  • green lentils : most cultivated and best known in France. In addition to the very delicate taste of hazelnuts, this legume is rich in minerals and antioxidants.
  • brown lentils : mainly used in canned form, this variety takes longer to cook than others. It takes 30 to 35 minutes to cook. However, brown lentils have the same benefits 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 ones that promotedigestion Indeed, it is often the pulse membrane that can cause flatulence. However, there are no coral lenses. In addition, it has a more delicate and sweet taste than green lentils.

Lentils: simple, quick and inexpensive preparation

Lentils usually do not need to be sorted and soaked! Today there are varieties (such as green lentils) that do not require all these steps and can be prepared quickly. Simply cook them in three times their volume of water for 25 minutes (10 minutes in the pressure cooker).

These legumes can be eaten in summer or winter depending on how you cook them. In saladse, warm or cold, keep the lentils firm and pair them with shallots, bacon or smoked salmon. Season with vinegar and mustard or oil-lemon-basil mixture.

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

You can stew yours baked or pan-fried lentils with meat – why not pork or veal knuckle, smoked or boiled ham, sausages – or with fish. “Depending on the color, lentils are more likely to pair with one food than another,” says nutritionist Charlotte Ringan. For example, red lentils go well with fish, green lentils with meat. As for coral lentils, they are a real treat in a curry with white fish or shrimp. »

Why you should not eat too many lentils?

Despite its many advantages, lentils have a small drawback: they can be difficult to digest and causes gas formation. It is not uncommon to feel bloating after using them.

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

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