Lentils are the most versatile and nutritious legume. Let's find out all the types and nutritional characteristics
Don't store avocado like this: it's dangerousLentils are the most versatile and nutritious legume of plants. Let's find out all the types and nutritional characteristics
Le lentils I am one of more nutritious vegetable proteins and versatile. The legume is a "cousin" of peas and beans, and is native to Asia and North Africa. I am at low fat and boast high amounts of protein, fiber, calcium, iron and numerous other nutrients. They are very versatile in the kitchen, delicious added to a fresh salad or to be enjoyed in a lentil soup with potatoes and carrots, or as a side dish with seasonal vegetables. Dried lentils can be stored at room temperature, in an airtight container, for up to about a year. It is generally recommended to rinse and sift them to remove any broken pieces. You don't need to soak them, but doing so helps halve cooking times.
Here's everything you need to know about lentils, from their nutritional characteristics to cooking times, and how to use them in the kitchen. (Read also: Lentils, because they are the number one food you should add to your diet )
Index
Black lentils
You often call beluga lentils, are very substantial and pair beautifully with other proteins or vegetables. They get their name from the striking resemblance to beluga caviar, but the flavor is full-bodied and earthy like a black bean. It takes about 25 minutes to cook and they are there most nutritious variety. A half cup of raw black lentils provides 26g of protein, 18g of fiber, 100mg of calcium, 8mg of iron and 960mg of potassium. In addition, they are rich in Anthocyanins, an antioxidant usually found in purple and blue foods. (Read also: Natural antioxidants: 10 foods against free radicals and aging)
Red lentils
These lentils are delicate and have a slightly sweet flavor. Their characteristic is that once cooked, they tend to become slightly mushy, which is why they are often used to thicken soups and purees.
Yellow lentils
Similar to red lentils, yellow lentils cook in about 15-20 minutes. A half cup of raw red or yellow lentils provides 22g of protein, 10g of fiber, 40mg of calcium, 6mg of iron and 600mg of potassium.
Brown lentils
Le brown lentils they are the most common variety, which keeps their shape well and can be used in a similar way to green lentils, but unlike the latter they have a slightly more delicate and earthy flavor. They can be used in the kitchen for the realization of various dishes, excellent to be enjoyed alone but also to make homemade vegetable burger, or together with grilled vegetables. Cook them for 35-45 minutes; a half cup of raw brown lentils provides 24 g of protein, 80 mg of calcium, 26 g of fiber and 4 mg of iron.
Green lentils
Le green lentils they are rich in antioxidants, iron and magnesium. They go particularly well with salads and as a hot side dish, to be served next to vegetables. These are among all the varieties that take the longest to cook, around 45 minutes, but hold their shape well.
Puy lentils
Le Puy lentilsinstead, they are harvested in the Le Puy region of France, have the same gray-green color and are known to have the best texture and flavor of all lentil varieties. For this reason, they are the most expensive type. A half cup of dried Puy lentils provides around 24g of protein, 10g of fiber, 80mg of calcium and 4mg of iron.
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