Introduction:
Lentils belong to the legumes. The different species differ in shape, colour, taste and cooking properties.
Use/Preparation:
The preparation possibilities differ depending on the type of lentil. For example, they can be prepared as a side dish, salad ingredient, in soups, lentil dal, curries, stews, dips, spicy spreads or made into fritters.
Health:
Lentils are enormously rich in nutrients. They have a high protein and fibre content. The dietary fibre is responsible for the low glycaemic index and causes the blood sugar level to rise only slowly. They also provide long-lasting satiety. The small legumes are rich in B vitamins, vitamin A and vitamin E as well as minerals such as potassium, calcium, magnesium, iron, zinc and phosphorus. Lentils should be washed well before cooking. Soaking the lentils overnight makes them more digestible and leads to the breakdown of so-called anti-nutritives, such as lectin or phytic acid.
Alternatives:
There are numerous protein- and nutrient-rich alternatives to lentils, including chickpeas, beans, peas, soybeans or edamame.
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| Average nutritional values | per 100 g |
|---|---|
| Energy (kcal/kJ) | 352/1470 |
| Fat | 1,1 g |
| Healthy fatty acids | 0,2 g |
| Carbohydrates | 63,4 g |
| Sugar | 2 g |
| Protein | 24,6 g |
| Salt | 0 g |
