Which lentils to choose? Red, green or maybe black?

Proven content

Lentils are packed with vitamins and nutritional values ​​that vary slightly from type to type. It is a protein-rich product that is an alternative to meat. What other values ​​does lentil have?

Lentils – vitamins and minerals

Lentils are a legume that has been used as a meat substitute since antiquity. Nowadays, lentils are grown practically all over the world.

Lentils should be on the menu of everyone who wants to use a healthy and wholesome diet. It found its place in a vegetarian and vegan diet mainly due to the large amount of easily digestible protein that animal protein can buy.

In 100 grams of lentils there are 9 grams of protein, in comparison, 100 grams of poultry provides the body with 29 grams of protein, and beef – 26 grams. Unfortunately, lentils provide much less protein than meat, and lack the full range of amino acids. Therefore, it should be remembered that lentils are a meat substitute, but not wholesome. This means that people who are on a vegetarian or vegan diet must also enrich their diet with other sources of protein.

The missing amino acids in lentils can also be supplemented with dried fruit, rice, potatoes or whole grain bread.

1. zinc,
2. Phosphor,
3. magnesium,
4. potassium,
5. sodium,
6. calcium,
7. iron,
8. Folic acid,
9. vitamin A,
10. B vitamins,
11. vitamin C,
12. vitamin K

Thanks to the content of folic acid, it is recommended for women during pregnancy and breastfeeding. According to the Ministry of Health, women of childbearing age should take 400 micrograms of folic acid, even if they are not planning a child. It helps to prevent the development of congenital neural tube defects in the fetus (anencephaly, hernia of the nervous system, spina bifida).

According to the data, 100 g of cooked lentils contain as much as 181 micrograms of vitamin B9, which makes it 45%. the daily requirement for folic acid. The dose may be increased from 400 to 600 micrograms in pregnant women.

Lentils, due to the low glycemic index, inhibit the feeling of hunger and stabilize blood glucose levels, therefore it is recommended for diabetics and people on a reduction diet.

Green lentils have the lowest glycemic index (IG = 25), then red lentils (IG = 30), and yellow lentils have the highest (IG = 35). And thanks to the aforementioned vitamin B9 and the B vitamins, lentils can regulate the functioning of the nervous system, which, if it is in good condition, helps to pass the weight loss period.

Thanks to the content of vitamins and minerals, lentils are recommended for people with heart problems, hypertension, at risk of atherosclerosis and anemics. There are also vegetable tannins in lentils, i.e. tannins, which have antibacterial and anti-cancer properties.

This is due to the low content of sodium and, in turn, a large amount of potassium (100 g of cooked grains contain as much as 369 mg of this element) and thanks to a large amount (8 mg / 100 g) of fiber, lentils reduce the level of “bad” cholesterol in the bloodwhich consequently causes the pressure to be regulated.

According to data published in the Canadian Medical Association Journal, daily consumption of at least one serving of peas, beans, lentils or chickpeas can lower LDL cholesterol, which in turn reduces blood pressure and the risk of developing atherosclerosis or cardiovascular diseases, such as like a stroke or a heart attack.

The positive effect of lentils in anemia is precisely due to the high content of iron (3,33 mg / 100 g), as well as folic acid (181 μg / 100 g). They act to promote the formation of red blood cells and raise the level of hemoglobin.

People with stomach problems should be careful with lentilsbecause it causes the gut to over-ferment and causes gas. This is due to the compactness of oligosaccharides that are not fully digested by humans. Consequently, there is an overproduction of gas in the large intestine.

In addition, lentils have a positive effect on: proper functioning of the pancreas and, consequently, supports digestion and helps to remove toxic substances (e.g. heavy metals) from the body, proper structure of bones and tendons, proper muscle function, reducing the chances of inflammation, skin regeneration.

See also: Beans, peas, chickpeas and lentils – the killers of bad cholesterol

Lentils – types

In stores you can find several varieties of lentils, for example:

1. Red,
2. yellow,
3. green,
4. brown (red unshelled),
5. black.

Each of them differs slightly in terms of taste and purpose. The most delicate varieties are red and yellow lentils, which do not require long cooking and are most often used in the kitchen.

Do you want to buy lentils? We recommend the green and red variety from Pro Natura available on Medonet Market. You can also order food items by weight, including different types of lentils: green lentils, brown lentils, red lentils and black beluga lentils.

Read: A healthy diet helps relieve the early symptoms of Alzheimer’s

Lentils brown

When preparing brown lentils, we have to cook it for several hours due to the hardness of the seeds. This type of lentil is most often used in the preparation of cutlets for vegetarian burgers.

Green lentils

Green lentils have a slightly spicy flavor and are most often used in stuffing, pies and soups. The healthiest type of lentils is black lentils. Its composition is enriched with antioxidant dyes.

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Red lentils

Red lentils are a shellless version of brown lentils. Due to the lack of shells, it is better absorbed by our body. This lentil is very easy to overcook, which makes it a very good ingredient in soups. It is worth mentioning that it does not require prior soaking.

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Yellow lentils

When it comes to yellow lentils, like green lentils, they have a very delicate flavor and, like red lentils, they easily fall apart after cooking, which is why they are also suitable as an ingredient in soups.

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Black lentils

Black lentils are similar to caviar in appearance. It is also a good ingredient in soups, but also in savory snacks. This lentil contains: 26 g of protein, 51,9 carbohydrates, fiber and mineral salts with folic acid. Interestingly, it has very small amounts of fat (1,9 g per 100 g).

It is characterized by a particularly low glycemic index and does not cause a rapid increase in blood glucose, therefore it is a good choice for diabetics.

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Lentils – other varieties

What’s equally interesting, you can also buy in stores coral lentils, it is characterized by a pink color, and orange lentilswhich, like red and yellow lentils, has a delicate, sweet taste and is also easy to overcook, making it easy to obtain the consistency of a cream or purée.

It is also worth writing about the dark green French du Puy lentilswhich is the most expensive and aromatic of all lentils. After cooking, du Puy lentils keep their shape.

You can also prepare lentil flour, which can be a base for other products. For example, in Asian countries, bread is prepared from it.

Be sure to read: What to replace meat with? These foods are packed with protein

How to cook lentils?

Cooking lentils involves choosing the right time, because each type has a different hardness. The least time is needed to prepare red and yellow lentils, because they do not need to be soaked beforehand and they are cooked for about 15 minutes. Green lentils should be rinsed first and their cooking time is approximately 30 minutes. Brown lentils, on the other hand, have the hardest grains of all and should be cooked for an hour after pre-soaking for about 30 minutes.

You can’t forget that lentils absorb water very wellwhich makes it double its volume during cooking, so the pot should contain twice as much water as the lentils alone (the ideal ratio is two glasses of water for a glass of lentils).

Salt the lentils only at the end of cookingwhich is about 10 minutes before the end for two reasons. When we salt at the end of cooking, we prevent the grains from hardening (which translates into the taste of the lentils) and from losing protein. Interestingly, the shelf life of lentils is one year. The color of the lentils may change during this time, but this does not change the characteristics or flavor of the lentils. However, lentils after cooking can be stored in the refrigerator for a week.

Lentils – recipes for lentil dishes

Among the simplest recipes with the use of lentils, you can mention the paste, which is perfect as an addition to dinners. It is also a good replacement for regular everyday sandwiches.

To perform lentil paste, We will need:

1. a glass of cooked beluga,
2. 3/4 cup of black olives
3. four to five tablespoons of black sesame seeds,
4. a tablespoon of balsamic vinegar,
5. three tablespoons of olive oil,
6. two tablespoons of cumin,
7. a pinch of salt and black pepper.

Put the ingredients in a bowl and then use a blender. Finally, season to taste. The finished paste tastes best on a slice of dark, whole grain bread.

Another very simple but tasty dish is lentil meatballs. To make them, we will need:

1. one glass of red lentils,
2. three carrots (they can be small or medium-sized),
3. one red pepper,
4. one cup of basmati rice,
5. two small onions,
6. four mushrooms,
7. three cloves of garlic,
8. about 100 g of passata,
9. herbs and spices: salt, pepper, parsley or coriander, light soy sauce, savory, sweet pepper, turmeric or curry, rapeseed oil.

First, we cook the rice. Then peel the onion, chop it finely and fry in olive oil. When the onion is translucent, add to it rinsed, dry lentils. Pour over everything with boiled warm water and stew it covered. In the meantime, wash, peel and grate the carrots, and wash and dice the peppers into small cubes.

Throw the prepared vegetables into the lentils, mix them and leave them in a deep frying pan, this time without covering, but adding some water. After about 15 minutes, add: herbs and dried spices; cloves of garlic squeezed through the press; washed, peeled and sliced ​​mushrooms and passata. If the consistency is too thick, add a little water.

Then cook everything for 5-10 minutes more. We can serve the meatballs with rice or groats. You can add chicken / turkey fillet or smoked tofu.

They will also be a good choice baked red lentil cutlets. To prepare them, we will need:

1. one cup of dry red lentils,
2. one onion,
3. three cloves of garlic,
4. half a teaspoon of hot pepper,
5. one egg,
6. breadcrumbs,
7. two tablespoons of oil,
8. basil, salt and pepper to taste.

At the very beginning, we need to cook the red lentils using the recipe on its packaging. Then heat up the pan and fry the onion and finely chopped garlic using a little fat.

Add the egg, basil and our onion with garlic to the cooked lentils. Finally, season with hot paprika, salt and pepper to your taste. The whole thing should have the consistency of minced meat cutlets. If necessary, add one or two tablespoons of breadcrumbs. Form cutlets from the resulting mass, then roll them in breadcrumbs and bake them in an oven preheated to 180 degrees for about 30-35 minutes. Ready-made meatballs can be served with a sauce of our choice.

1. Read about other legumes and how to prepare them

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