Lentils are a crop that was already consumed by ancient civilizations. Eat it too!

Lentils, a neglected small legume that is much more important for the body than it might seem.

It contains high-quality vegetable proteins that have a beneficial effect on the health of the human heart.

At the same time, it is cheap and incredibly versatile in the kitchen.

What other benefits does a regular lens offer?

Why lentils are good for health

Lentils provide the human body with up to twice as much protein as cereals.

However, it is a crop rich not only in proteins, but also in vitamins and minerals, for example folic acid and iron. One cup of cooked lentils provides up to 89% of the recommended daily intake of folic acid (vitamin B9).

It thus becomes a much more useful food for humans than wheat, corn and oat products.

Of course, these nutritional properties also led to many scientific studies, which had the task of finding out what effect the consumption of lentils has on human health.

For example, research has shown that if lentils are part of a woman’s diet, they can significantly increase protection against breast cancer ⁴ .

If a person replaces meat (animal proteins) with lentils (vegetable proteins) in the diet, the risk of heart diseases will be significantly reduced ⁵ .

The high amount of folic acid in the lens prevents neural tube defects in newborns and can significantly reduce the risk of gestational diabetes in pregnant women ⁶ .

Lentils also contain so-called resistant starch, which nourishes the intestinal microflora and thus helps prevent diseases of the digestive tract.

Naturally, lentils also have a low glycemic index, making them a good choice for diabetics.

Are lentils or beans healthier?

All legumes are beneficial for health. However, lentils have less phytic acid than beans.

Phytic acid is a natural antioxidant, but it reduces the body’s ability to absorb nutrients; minerals such as phosphorus, zinc, iron and calcium.

Therefore, people suffering from iron deficiency should clearly avoid foods with a high content of phytates.

Types of lentils and how long they are cooked

Brown lens

The most common variety of lens, you can meet khaki color but also very dark brown. It has a mild earthy flavor and a higher fiber content than other varieties.

Brown lentil seeds are smaller in size and therefore take less time to cook. It is widely used as a meat substitute in vegan and vegetarian dishes.

Green lentils

Its color ranges from soft green to deep “pine” with dark blue to black spots.

Green lentil seeds are not all the same size and also have a harder outer skin; it takes longer to cook than the brown variety.

Black lens

Also called Beluga. Black lentil seeds are very small, approximately 3 mm. Since it has a firmer skin, it doesn’t boil easily; however, it does not take too much time to cook.

It contains the antioxidant anthocyanin, which causes its dark pigment and provides the human body with anti-infection protection. This variety is among the most nutritious – it contains the most protein.

Yellow lens

This lentil is “made” from green lentils, after the outer green skin is removed from the seeds. Its seeds are sold whole or in halves.

It is very popular in India, where it is used in the traditionaldishes dhal and sambhar. Yellow lentils have the highest glycemic index of all types.

Red lentils

A red lens is actually a lens that is brown in color. The brown skins are peeled from this lentil – so it is available in shops as peeled red lentil, both whole and halved.

Without the outer skins, red lentils become the fastest to cook. It is not a suitable alternative for dishes that require brown lentils; it partially or completely disintegrates when cooked. It is commonly used to thicken dishes, for lentil porridge and purees.

What to cook from lentils?

• Lentil spread – a healthy snack for everyone. The lentil spread is full of protein and fiber and goes well with any baked goods. You can choose a more simple option with mustard, or experiment a little with walnuts; it will always be excellent.

• Don’t be afraid to use lentils as a substitute for meat , try lentil meatballs for example. Similarly, you can use lentils to prepare a meatless burger or a stuffed tortilla.

• Add lentils to salads. Lentils perfectly complement the taste of any of your favorite salads, they taste especially good in combination with white cabbage. Or you can also try the lentil salad directly. Red lentil salad is especially popular. If you are more attracted to black lentils, the recipe for Beluga salad with vegetables and white wine is definitely worth trying.

• Lentils definitely belong in soups as well. It works great with potatoes, carrots, mushrooms and also buckwheat. Don’t be afraid to try different combinations, you will never go wrong with the lens. Don’t forget the classic, which is undoubtedly lentil soup . It comes in many forms and everyone likes “their” one – sweet and sour, with cream, with smoked meat or even with sauerkraut. Lentil soup made from red lentils is particularly popular due to the short cooking time.

• Due to its simplicity of preparation , pickled lentils are also popular. Only a few basic ingredients are needed for this dish, which is why it becomes the cheapest lunch option for large families.

Lens products

A gluten-free alternative to wheat flour is lentil flour . It is produced by grinding the seeds of unsprouted, as well as sprouted, lentils. It is used alone or in combination with other mostly gluten-free flours. It gives dishes a characteristic nutty taste, it is mostly used for baking pastries and desserts.

Pasta has become a very popular lentil product in recent years. Lentil flour pasta delights consumers with its wide range of colors. Red, yellow, brown, green, but also combined; they give every dish a unique appearance. Thanks to the properties of lentils, the higher content of fiber and protein in the pasta itself is another bonus.

Healthy snacks for TV – lentil chips . If you also like to snack on your favorite series, lentil chips are a great and especially healthier alternative for you. Compared to potato chips, they also contain fiber and protein, are gluten-free, and will certainly be appreciated by vegans.

How to store the lens

The safe period for storing the lens is up to 12 months. Lentil seeds turn pale in the light; so the lens must be stored in the dark, ideally in opaque containers.

Cool and dry is also important; in a humid room or near a heat source (for example, a radiator) the lens will start to germinate and possibly rot.

You can easily recognize an old and unsuitable lens – it darkens unnaturally and dries abnormally.

Boiled lentils can last up to 6 months in the freezer without any problems.

Why does the lens swell?

The high proportion of fiber contained in lentils can cause bloating and flatulence. However, the body is able to get used to the high fiber content by gradually increasing and adding it to the diet.

Lentils, like other legumes, also have a high content of raffinose. Raffinose is a type of carbohydrate that is very difficult and slow to absorb, only in the large intestine. During the lengthy breakdown of these carbohydrates, intestinal bacteria release intestinal gases, and this causes flatulence.

Peeled lentils

Red and yellow lenses are a great option for bloating problems. A large proportion of the “problematic” fiber is actually contained in the peel. Peeled lentils (without skins) thus contain only about one third of the total fiber compared to unpeeled brown lentils (see the comparison table of individual lentil varieties).

Red and yellow lentils can still cause bloating in sensitive individuals, but certainly less so than unpeeled lentils.

Sprouted lentils

Sprouted lentils contain much less raffinose, making them another suitable option for digestion problems.

Sprouting also reduces the phytic acid content, so the human body can absorb more vitamins and minerals during digestion.

You can also make sprouted lentils at home, very simply:

1. Soak brown lentils in water for 8-12 hours.
2. Remove the lens from the water and rinse it thoroughly.
3. Place the wet lentils in a sieve or colander and leave; at room temperature.
4. Rinse it with fresh water every 12 hours and always put it back in the sieve/colander.
5. The first sprouts start to appear after 24 hours.

Sprouted lentils have a taste similar to young sweet peas. You can use it very much like a classic lens – for salads, spreads, pancakes, but also for stuffing or smoothies.

By the way, lentil sprouting is also a great spectacle, see for yourself:

Full of nutrients and yet affordable

Lentils are among the oldest known crops in the world. It has been cultivated in Asia since 7000 BC.

It is an annual plant that grows to a height of 40 cm and the lentil itself, in the form as we most often know it – or its seeds; is found in pods.

The plant of this legume is not demanding on water, so its cultivation and subsequent production is low-cost.

Lentils are among the cheapest and most accessible crops in the world, which is why they have become an absolutely common part of all world cultures.