Lentils for Taste and Health.
Lentils are a nutritional powerhouse amid the legumes. Having a good supply of calcium, potassium, niacin, zinc, and vitamin K, lentils are also predominantly rich in folate, dietary fiber, iron and lean protein. Research has evidence that a diet rich in lots of nutrient rich foods like the lentils can reduce the risk of many grave medical problems. Consumption of Lentils dates back to early times in history. Lentils have always held a prized position among lots of food stuffs for few reasons. Lentils are simple to prepare and do not need that extra pre-soaking prior to their cooking. It is common for some people to experience flatulence or abdominal discomfort when they initially add lentils to their diet.
Culinary Benefits for Lentils
- Lentils are available in an assorted range and also in many colors. Foods based around lentils are especially popular in India and the Middle East. Available all through the year and procurable almost the world over, lentils can be prepared in various ways like salads, soups, quiches, dips, and even as an additional ingredient in breads .
- An interesting fact is that breads with lentils as an ingredient have been prepared since centuries and valued much for their healthy content.
- Lentils are used in soups, curries, casseroles, spreads, purees, stuffing and other dishes, where they provide nutrition and bulk. Cooking lentils is quite simple, and it takes about 30 minutes to become tender. If dried lentils are pre-soaked in water, they cook even faster. Hard water can toughen lentils while they are cooked, and hence it is best to use rainwater or filtered water.
- To prepare the best lentil dishes, they can be seasoned with other ingredients like onions, garlic, chives, coriander, curry leaves, cumin, green or red chilies, yoghurt, capsicum, jiggery, kefir or cheese. Cooked lentils when pureed with spices or herbs become delicious dips that can be served with carrot, cracker biscuits or celery sticks.
- Tender, green and fresh lentil pods are eaten either steamed or raw like green beans. Lentil sprouts are added to soups, salads, breads, curries and savory dishes. The sprouts are sweet in taste and similar to the green and fresh beans. However consuming sprouts in large quantities at a time will bring gas problems. Alternatively, sprouts can be steamed lightly to neutralize the wind-causing substance in them. Lentils are rich with 8 essential amino acids. However, since the methionine content is low, combining lentils in with corn or a meal, rice or wheat will provide its optimum protein exploitation.
- A lentil sprout spread is delicious and can be used to spread over savory biscuits or breads. All it needs are some lentils, sesame seeds, fresh herbs, salt and a ripe avocado all of which are blended in a mixer until smooth.
- Lentil fritters are also easy to prepare and need some lentil sprouts, grated cheese, a few tablespoons of soy sauce, salt, pinch of pepper, and finely chopped onion. Lentils also make delightful patties and croquettes. They are also used in stews, salads and casseroles.
Health Benefits of Lentils
Lentils Lower Cholesterol
Lentils help to lower blood cholesterol since they contain elevated levels of soluble fiber. Lowering cholesterol levels means reduced risk of strokes and heart disease and stroke since the arteries is kept clean.
Lentils for Heart Health
Many studies have proved that consuming lentils which are high fiber foods helps to reduce the risk of heart disease. Lentils are rich in magnesium and folate which are very heart health friendly. Folate help in lowering homocysteine levels, which can be a serious risk factor for cardiac diseases. Magnesium aids in proper flow of blood, nutrients and oxygen in the body. Low levels of magnesium are directly associated with heart disease, so consume lentils with ease to keep your heart healthy!
Lentil Help for Digestive Health
The insoluble dietary fiber present in lentils helps to avoid constipation and the other digestive disorders like diverticulitis and irritable bowel syndrome.
Lentils Uphold Stabilized Blood Sugar levels
Among the list of many benefits of fiber, the soluble fiber in lentils traps carbohydrates, and thus slows down digestion while stabilizing blood sugar levels. This reaction is especially beneficial to those who are diabetics, have insulin resistance or are hypoglycemic.
Lentils Have Good Protein
Among the different legumes and nuts, lentils are known to contain the 3rd highest rank for their protein content. Hence lentils are best foods for the vegans and vegetarians.
Lentils for Weight Loss
Even though lentils are a vast store house of beneficial nutrients like proteins, fiber, vitamins and minerals, they are yet low in calories and have no fat. A single cup of cooked lentils has only 230 calories, yet leaves you feeling satisfied and full.
