The nutritional power of lentils

Lentils are small, round pulses that have been eaten for thousands of years in various cultures around the world. As well as being delicious and versatile in cooking, lentils are known for their exceptional nutritional power. With a balanced composition of essential nutrients, they are an excellent addition to a healthy and balanced diet.

High Quality Proteins

Lentils are an excellent source of high-quality plant proteins. They contain all the essential amino acids needed for protein synthesis in the human body. For vegetarians and vegans, lentils are an ideal option to ensure adequate protein intake and replace animal protein sources. In addition, lentil proteins are easily digestible and low in fat, making them a healthy choice for people of all ages.

Fibre for Digestive Health

Lentils are an excellent source of dietary fibre, both soluble and insoluble. Soluble fibre helps regulate blood sugar levels, reduce LDL cholesterol (the 'bad' cholesterol) and promote heart health. Insoluble fibre contributes to digestive health, preventing constipation and promoting bowel regularity. The high fibre content of lentils also helps to increase the feeling of satiety, aiding weight control.

Essential Vitamins and Minerals

Lentils are rich in a variety of vitamins and minerals that are essential for the proper functioning of the body. They are especially known for being an excellent source of folate, a vital nutrient for pregnant women and for the health of the cardiovascular system. In addition, lentils are rich in iron, magnesium, phosphorus, zinc and B vitamins, which play important roles in various bodily functions such as energy production, bone health and immune function.

Heart Health Benefits

Regular consumption of lentils is associated with a reduced risk of cardiovascular disease. Their fibre content, along with other beneficial compounds such as folic acid, potassium and antioxidants, contributes to lowering blood pressure and LDL cholesterol, helping to protect the heart and blood vessels.

Easy to Include in the Diet

Another advantage of lentils is their versatility in cooking. They can be incorporated into a variety of dishes, from soups and stews to salads and side dishes. In addition, lentils have a relatively short cooking time compared to other legumes, making them a practical choice for quick and nutritious meals.

Conclusion

Lentils are a powerful food in terms of nutritional value. With their unique combination of protein, fibre, vitamins and minerals, they offer a host of health benefits including supporting digestive health, weight management, heart health and providing essential nutrients to the body. So, consider adding lentils to your regular diet and enjoy their numerous benefits for a healthier and more vital life.

Recipes

Lentil Soup

Ingredients:

• 1 cup green lentils
• 1 chopped onion
• 2 diced carrots
• 2 stalks of celery, chopped
• 2 cloves garlic, minced
• 4 cups vegetable stock
• 1 teaspoon cumin powder
• 1 teaspoon saffron powder
• Salt and pepper to taste
• Lemon juice (optional, to serve)

Preparation:

• In a large saucepan, sauté the onion, garlic, carrot and celery in a little olive oil until soft.
• Add the lentils, vegetable stock, cumin, saffron, salt and pepper. Bring to the boil and reduce the heat to medium-low.
• Cook for about 30-40 minutes, until the lentils are soft.
• Use a blender or hand blender to partially puree the soup, leaving a few chunks of lentils.
• Serve hot, with a few drops of lemon juice if desired.
  
  

Lentil Burgers

Ingredients:

• 1 cup cooked lentils
• 1 chopped onion
• 2 chopped garlic cloves
• 1 grated carrot
• 1/2 cup cornflour
• 2 tablespoons linseed flour (mixed with 6 tablespoons water)
• 1 teaspoon cumin powder
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Olive oil for grilling

Preparation:

• Mash the cooked lentils with a fork in a bowl.
• In a frying pan, sauté the onion and garlic until soft. Add the grated carrot and sauté for a few more minutes.
• In a large bowl, combine the mashed lentils, onion and carrot mixture, cornflour, flaxseed meal mixture, cumin powder, paprika, salt and pepper. Mix well.
• Shape the mixture into patties and refrigerate for about 30 minutes to firm up.
• Heat a little olive oil in a frying pan and grill the lentil burgers for about 4-5 minutes on each side, until golden brown.
• Serve the burgers on buns of your choice, accompanied by dips, salads and other ingredients of your choice.
  
  

Ana Neto
(Pharmaceutical)