Lentils (Ervum lens) belong to the Leguminosae family. The term lentil derives from the "lens" shape of these legumes. Let's find out better.
1. Properties of lentils
2. Calories and nutritional values of lentils
3. Lentils, allies of
4. Variety of lentils
5. Curiosities about lentils
6. A recipe up your sleeve
Properties of lentils
Lentils are known for their high nutritional power. They are a good source of protein and complex carbohydrates; they are also very rich in iron, phosphorus and B vitamins.
Thanks to the high percentage of fibers and the low percentage of fats (unsaturated) they are valid allies in the fight and prevention of atheriosclerosis. They are also useful in case of constipation.
They have good antioxidant properties; in fact they count flavonoids e niacin. Thanks to the content of Thiamin, help concentration and the memory.
Lentils do not contain gluten and are therefore suitable in celiac disease.
Calories and nutritional values of lentils
100 g of dried lentils contain 291 kcal / 1219 kj; 100 g of boiled lentils contain 92 kcal / 386 kj; 100 g of canned lentils contain 82 kcal / 344 kj.
The chemical composition of lentils is:
- Water 11,20g
- Carbohydrates available 51,10g
- Complex carbohydrates 44,80g
- Soluble sugars 1,80g
- Protein 22,70g
- Fats 1g
- Total saturations 0,14g
- Monoinsaturi total 0,17g
- Total polyunsaturated 0,47g
- Total fiber 13,80g
- Soluble fiber 0,92g
- Insoluble fiber 12,91g
- Sodium 8mg
- Potassium 980mg
- Iron 8mg
- Calcium 57mg
- Phosphorus 376mg
- Magnesium 83mg
- Zinc 2,90mg
- Copper 1mg
- Selenium 10,50µg
- Vitamin B1 0,47mg
- Vitamin B2 0,20mg
- Vitamin B3 2mg
Lentils, allies of
You can also learn more about the properties and benefits of lentil sprouts
Variety of lentils
There are many varieties of lentils, but the most valuable are precisely those grown in some regions ofel country.
Le Norcia lentils, small and very delicate, have obtained the IGP certification. Also in the town, Colfiorito lentils, Altamura green lentils, Ustica lentils and Villalba lentils are famous for their characteristics, the latter being known for their rather large size.
In the Middle East, on the other hand, the red lentil which is commercially dehusked and requires a shorter cooking time.
From green lentils that are not peeled, it is also obtained lentil flour, rich in proteins and carbohydrates, with a diuretic and galactological action.
Curiosities about lentils
THEcustom of eating lentils on New Year's Eve to wish prosperity it derives from a tradition of ancient Rome, that of giving, at the beginning of the year, a pouch full of lentils, with the hope that these would turn into money.
The purse was in fact a small leather bag that was fastened to the belt and was used to carry money.
A recipe up your sleeve
Lentils are a very versatile food, that is, they can be used both as a first course, in combination with cereals, and as a second course, perhaps preparing lentil burger with a side dish of seasonal vegetables.
Here is the recipe for the saffron lentil burgers.
After boiling the lentils, add one or two sachets of saffron (depending on the amount of lentils; one sachet is good for about 250 grams of lentils). T.
garlic an onion into strips and roast it in the oven. Pass the lentils through a puree, after having drained them well, and add the onion, after having blended it.
Prepare the burgers and bake them in the oven for 15/20 minutes.
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Other articles on lentils:
How to choose lentils
How to cook lentils
Lentils, nutritional values and recipes
Lentil falafel, the recipe
Lentil soup in three variations
Lentils, chickpeas, beans and iron intake