Lentils - The king of legumes
This week we will talk about lentils – the lens-shaped legume. Lentils are one of the most ancient food widely used in Asia, the Middle East, Greece, and in North Africa cuisines. There is a big variety of different types of lentils. The most common are brow, Puy, green, beluga, yellow and red. You can each one use for a different dish but all of them are tasty, healthy, and easy to make.
Let’s see the nutritional and health benefits of lentil:
- Lentils are very nutrient-dense food. They are a great source of B vitamins, iron, magnesium, potassium, zinc.
- Lentils are packed with fibers. A small reminder of why dietary fibers are good for you: It can lower cholesterol and protect against diabetes and colon cancer. It also prevents constipation. So, fiber up!!
- They’re also an excellent source of plant-based protein, which makes it ideal for plant-based diets. When combined with a whole grain, like brown rice, they can get almost the same quality of protein as meat.Lentils are packed in health-promoting antioxidant and anti-inflammatory properties with potential cancer-cell inhibiting effects.
Careful though!!!! Lentils contain something called antinutrients (such as trypsin inhibitors and phytic acid), which unfortunately reduce the absorption of some nutrients, including iron. But I have a solution for you 😊 First soak and then cook the lentils (for min 15’) so the antinutrients will be minimized and the body will absorb all the nutrient is needed
To sum up! Brown, green, yellow, red or black, lentils are a nutrient powerhouse, an excellent source of plant-based protein, and full of health-protecting antioxidants. Soak them before you cook them and then you will have an antinutrient-free dish!