We still eat too little legumes. In European countries, less than 3 kg of pods are consumed per person per year, compared to Africa and South America – about 10 kg. In Poland, we focus on peas and beans, the rest is treated marginally. It’s a pity.
Most people are afraid of legumes because of the need to soak them for a long time. But there is also a cure for this, not all pods need to be soaked.
For example, we can prepare valuable and delicious red lentils immediately after returning from the store. You can really quickly make a delicious dish out of it, in addition, it is very healthy and helps with weight loss. Lentils contain a lot of protein, dietary fiber, magnesium, iron and folic acid. 100 g of uncooked red lentils have 327 kcal, 25,5 g of protein and as much as 9 g of dietary fiber. It can also be successfully consumed by people on a gluten-free diet.
1. Soup for lazy people
Ingredients: 200 g of red lentils, olive oil, 2 diced peeled tomatoes, fresh basil, 1 clove of garlic, favorite dried spices, 1 tablespoon of honey, 0,5 liters of water or homemade broth.
A method of preparing: Simmer all ingredients except basil until soft. Finally, add the chopped basil. We eat with a splash of natural yoghurt.
2. Lentil and rice salad
Ingredients: 100 g of red lentils, 100 g of brown rice, a packet of cherry tomatoes, a bunch of chives, 2 cloves of garlic, 80 g of green olives, 100 g of natural yoghurt, dried herbs, lemon juice, pepper, salt.
A method of preparing: Boil lentils and rice until soft and cool. Cut the tomatoes and olives into halves, chop the chives. Mix all ingredients, add yoghurt, lemon juice and spices.
3. Lentil paste
Ingredients: 200 g of red lentils, 4 tablespoons of rapeseed oil, 1 onion, diced, 2 cloves of garlic pressed through a press, a bunch of chopped dill, 1 teaspoon of lemon juice, 1 tablespoon of tomato puree, 1 teaspoon of curry powder, salt, pepper.
Manufacturing method: Boil the lentils, combine with the rest of the ingredients and lightly blend.
4. Lentil pate
Ingredients: 150 g red lentils, 4 carrots, 1 small celery, 2 eggs, 2 tablespoons rapeseed oil, 3 tablespoons corn flour, 1 tablespoon tomato puree, 1 tablespoon marjoram, 1 teaspoon curry, ginger, cumin, salt, pepper.
Manufacturing method: Boil the lentils until soft, grate the vegetables and stew them in a pan with oil. After cooling, carefully combine all the ingredients and put them into a baking tin lined with baking paper. Bake for 50 minutes. at a temperature of 180 degrees C
Bon Appetit!
Picture 1 of the text is from: jules: stonesoup / Foter / CC BY
Photo 2 of the text is from: watashiwani / Foter / CC BY