Why choose lentils?
What are the health benefits of lentils and how to cook them: the best recipes: the best recipes – these questions arise for many who want to add this amazing product to their menu. Lentils are a plant from the legume family, which has been valued by humans for thousands of years. Its history goes back more than one millennium: it is mentioned in ancient texts and was an important part of the diet of our ancestors. Today, lentils remain a popular product due to their rich taste, ease of preparation and enormous health benefits.
Lentils cook quickly, which makes them an excellent choice for busy people. Most of its varieties do not require soaking, just rinse the grains before cooking. They are easily digestible, tasty and nutritious. Lentils are also available all year round and have a relatively low price.
What are the health benefits of lentils?
Lentils are a real find for those who care about their health and want to diversify their diet. They are rich in plant protein, which is easily absorbed by the body. This is especially important for people who do not eat animal products, such as vegetarians and vegans. Just one serving of lentils can provide a significant part of the daily protein intake.
In addition, lentils are a storehouse of fiber. This component helps maintain healthy digestion, improves intestinal motility and helps normalize blood sugar levels. Due to the low glycemic index, lentil dishes are suitable for people with diabetes and those who monitor their sugar levels.
We cannot fail to mention the wealth of vitamins and minerals. Lentils contain iron, which is important for preventing anemia, magnesium and potassium, which support heart health, and B vitamins. Folic acid (vitamin B9), which is necessary for pregnant women, is especially valuable, as it promotes proper fetal development.
Table of useful properties of lentils
| Property | Benefits for the body |
|---|---|
| High protein content | Maintains muscles and promotes tissue repair. |
| Rich in fiber | Improves digestion, helps control sugar and cholesterol levels. |
| Iron | Fights anemia, increases energy levels. |
| Folic acid | Promotes healthy fetal development during pregnancy. |
| Magnesium and potassium | Maintain cardiovascular health. |
| Antioxidants | Reduce inflammation, protect cells from aging. |
| Low glycemic index | Ideal for maintaining stable blood sugar levels, especially for diabetics. |
| Low calorie content | Suitable for those who want to lose weight or stay in shape. |
Antioxidants contained in lentils help fight inflammation and protect cells from damage. Thus, regular consumption of this product contributes to the overall strengthening of the body.
Diversity of types of lentils
Lentils are an amazing product, represented by many types, each with unique properties and taste. Let’s consider them in more detail.
Brown lentils
This type of lentil is the most common and versatile. Brown lentils have an earthy, nutty flavor that intensifies when cooked. Their texture becomes soft, but does not turn into mush, which makes brown lentils an ideal base for thick soups, stews and purees. They absorb the flavors of spices and vegetables perfectly, so they are often used in traditional home cooking recipes. Add them to tomato soup or a hearty vegetable stew – the result will not disappoint.
Green lentils
Green lentils have a dense structure, thanks to which they retain their shape even after prolonged cooking. Their nutty flavor with a slight piquancy makes this type an excellent choice for cold and warm salads. For example, they pair well with goat cheese, beetroot, and nuts in Mediterranean dishes. They are also often used as a side dish to meat or fish dishes, as green lentils add textural contrast and nutritional punch.
Red and Yellow Lentils
These two types of lentils are particularly prized for their quick cooking and creamy texture. Red lentils, popular in Indian cuisine, are ideal for making creamy soups like dal. Their sweet flavor and ability to simmer down into a creamy consistency make them a key ingredient in thick sauces and porridges. Yellow lentils, which also cook quickly, are often used in Asian recipes. Both types are great for those looking for a quick, nutritious meal without sacrificing flavor.
Black Lentils (Beluga)
Black lentils get their name from their appearance: small, shiny grains reminiscent of black caviar. This variety has a rich, slightly spicy flavor and a dense texture, which is why they are often used in elegant side dishes and salads. Black lentils add elegance to any dish. They can be served on their own with olive oil and fresh herbs, or paired with smoked salmon for an unusual flavor contrast.
French Green Lentils (Puy)
This type of lentil is known for its sophisticated appearance: dark green, marbled grains are as beautiful as they are delicious. French green lentils have a dense texture that allows them to remain firm even after long cooking. Their refined flavor with light peppery notes makes them a favorite in French cuisine. It is often used in salads with onion dressing, and also as a side dish for duck, lamb or seafood.
A brief overview of the different types of lentils:
| Type of lentils | Features of taste | Texture | Best use |
|---|---|---|---|
| Brown | Earthy flavor with nutty notes | Soft but keeps its shape | Soups, stews, purees; absorbs spices and flavors from other ingredients well |
| Green | Light nutty flavor | Dense, retains shape after cooking | Salads, side dishes, Mediterranean cuisine; goes well with goat cheese and nuts |
| Red and yellow | Sweetish taste | Tender and softly cooked | Soups, porridges, sauces; quick to prepare and give a creamy consistency |
| Black (“beluga”) | Rich, slightly spicy flavor | Dense, shiny grains resemble caviar | Garnishes for gourmet dishes, salads; served with olive oil, fresh herbs or seafood |
| French green (Puy) | Subtle taste with peppery notes | Dense, elastic | Salads, side dishes; ideal with meat, duck or dressings based on oil and onion |
This chart will help you quickly navigate the different types of lentils and choose the right one for your dish. Each type of lentil is unique, and by experimenting with them, you can discover a variety of flavors and textures that will make your dishes varied and incredibly delicious.
How are lentils used in cooking?
Lentils are a product that will find its place in any diet. They are universal and easily combined with various ingredients. First of all, they are used to make soups. Soups made from red or brown lentils are thick, filling and aromatic. Such dishes are especially popular in the cold season.
For those looking for light and nutritious dishes, salads with green or black lentils are suitable. By adding vegetables, fresh herbs, nuts or cheese, you can create a complete lunch. Another option for using lentils is cutlets and mashed potatoes. It is easy to make delicious vegetable cutlets from green or red lentils, which will be an alternative to meat ones.
Lentils are an important ingredient in Eastern cuisine. For example, in India they are used to make dal, a thick soup with spices and herbs. Lentils also go well with curry, coconut milk, and vegetables.
The most delicious and popular recipes from lentils
Red Lentil Soup Puree
There are dishes that warm not only the body, but also the soul. Red lentil soup is just such a creation. It combines rich taste, velvety texture and a slight hint of oriental spices. Each spoonful of this soup is like a warm embrace, enveloping in soft comfort and giving coziness even on the gloomiest day.
Red lentils are ideal for this type of dish: they cook quickly, turning into a smooth puree, and add a natural creaminess to the soup. And their slightly nutty flavor adds depth and uniqueness to the dish.
A light aroma of spices – coriander, cumin or paprika – is like a pinch of magic, revealing a palette of flavors and transporting you to warm lands, where time flows slowly and the food is always tasty and hearty.
| Ingredient | Quantity |
|---|---|
| Red lentils | 200 g |
| Carrot | 1 pc. |
| Onion | 1 pc. |
| Garlic | 2 cloves |
| Tomatoes (or tomato paste) | 2 pcs. |
| Water or vegetable broth | 1 liter |
| Vegetable oil | 2 tbsp. |
| Paprika, cumin, salt and pepper | To taste |
Step by step instructions:
- Rinse red lentils under running water until clear.
- Cut the onion and carrot into cubes. Finely chop the garlic.
- Heat oil in a saucepan, fry onion, carrot and garlic until soft.
- Add chopped tomatoes or tomato paste, simmer for 2-3 minutes.
- Pour in lentils, pour in water or broth. Add spices.
- Cook over medium heat for 15-20 minutes until lentils are soft.
- Using a blender, puree the soup.
- Serve with herbs and a drizzle of olive oil.
This dish is not just food , it is a whole story: simple to prepare, but exquisite in taste. You can serve it with crispy croutons, a spoonful of natural yogurt or a pinch of fresh herbs. Red lentil soup will not only fill you up, but also give you a feeling of home comfort and warmth. Try it, and it may become your culinary favorite.
Salad with green lentils and vegetables
Green Lentil and Vegetable Salad is a real find for those who appreciate tasty and healthy dishes. It seems to combine two worlds: the rich texture and nutritional value of green lentils with the bright freshness of crunchy vegetables.
Every spoonful of this salad is a feast for the taste buds. Delicate lentils add a hearty, energizing quality, while fresh vegetables create a harmonious contrast, filling the dish with juiciness and lightness. This salad is ideal as a stand-alone dish for lunch or dinner, and will also be a wonderful addition to any festive table.
| Ingredient | Quantity |
|---|---|
| Green lentils | 150 g |
| Cucumbers | 2 pcs. |
| Tomatoes | 2 pcs. |
| Red onion | 1 pc. |
| Lettuce leaves | To taste |
| Olive oil | 2 tbsp. |
| Lemon juice | 1 tbsp |
| Salt, pepper, fresh herbs (parsley, dill) | To taste |
Step by step instructions:
- Boil green lentils until tender (about 20-25 minutes), then cool.
- Cut cucumbers, tomatoes and onions into small cubes.
- Mix all ingredients in a large bowl, add lentils.
- Drizzle with olive oil and lemon juice, add salt, pepper and fresh herbs.
- Stir gently and serve.
It can be served either warm or chilled – the taste only benefits from this! And, what’s best, this salad is easy to adapt to your preferences: add your favorite greens, a little citrus note or even piquant spices.
Salad with green lentils and vegetables is not just a dish, it is comfort and care, collected in one plate.
Brown Lentil Cutlets
Brown lentil patties are not just a vegetarian option, but a real gastronomic discovery. These patties, full of aroma and rich taste, are ideal for those looking for light but nutritious dishes. They do not contain meat, but they are full of benefits and flavors, which makes them a great choice for diversifying your daily diet.
When you bite into these patties, you’ll taste how the delicate texture of the lentils combines with additives like green herbs or savory spices. And if you want to add even more flavor, you can experiment with the sauce – yogurt with herbs will add freshness and lightness, while tomato sauce will add richness and depth.
| Ingredient | Quantity |
|---|---|
| Brown lentils | 200 g |
| Onion | 1 pc. |
| Carrot | 1 pc. |
| Garlic | 2 cloves |
| Breadcrumbs | 3 tbsp |
| Spices (paprika, black pepper, coriander) | To taste |
| Vegetable oil for frying | As needed |
Step by step instructions:
- Boil the lentils until soft (20-25 minutes), then drain and cool slightly.
- Chop the onion, carrot and garlic, fry in a frying pan until golden brown.
- In a blender, grind the lentils to a paste.
- Add the fried vegetables, breadcrumbs and spices. Mix thoroughly.
- Form cutlets from the resulting mass.
- Fry in a preheated frying pan with a little oil until golden brown.
- Serve with sauce or garnish of your choice.
For those who like something special, you can add chopped walnuts to the cutlets, which will add textural variety and a slight nutty flavor, or a little grated cheese, which will melt, creating a unique creamy taste.
These cutlets are an ideal option for a vegetarian menu, they can be served as a main course or as an appetizer. Their juiciness and taste will please even the most fastidious gourmets.
So don’t be afraid to try, experiment and add this amazing crop to your menu. Lentils are a simple solution to make your diet not only healthy but also incredibly tasty.
Joke of the day from funster.top:
– Why are you so sad?
– Well, they compared me to buckwheat again… And they put me in salads, not just in porridge!😜