The lentil, the small legume, has long since ceased to be found only in a stew, as it is also becoming increasingly popular as a salad or in exotic cuisine. Thanks to its ingredients, it is a real powerhouse. The smaller the lentil, the finer the flavor.
Here’s what you should know about lentils
The stub of the lentil is believed to have originated in Central Asia or Asia Minor. Thanks to its ingredients, the lentil is a real powerhouse. The upset of the lentil originates originally probably from the middle area or Asia Minor. Nowadays, the legume is mainly cultivated in Spain, Turkey, Russia, South America, Canada, China, India and the Near East. Lentil was an important staple food for the ancient Egyptians. There are several types of lentils, which are distinguished by size: The smallest sugar lentils are about 4 to 5 mm in diameter. Medium lentils are between 5 and 6 mm and plate lentils, the most common variety in Germany, are 6 to 7 mm in size. Larger specimens are called giant lentils. The different varieties also differ in terms of coloration, as there are green, red, yellow, brown and purple lentils, but all are flat and round and have a creamy soft consistency. Some varieties are offered with shell, while others are already peeled. It should be noted that most of the valuable ingredients and also a large part of the flavor is in the shell. The peeled lentils, on the other hand, are easier to digest due to their lower fiber content. The harvest time of the lentil is from May to autumn. In the trade, however, the vegetable comes almost only in the dried form or canned, so the lentil is available throughout the year.
Importance for health
The lentil is a small powerhouse that has very many positive effects on health. The legume is particularly appreciated for its high content of valuable nutrients, especially the remarkable amount of vegetable protein, from which not only vegans and vegetarians benefit greatly. The lentil also has a lot of fiber as well as numerous complex carbohydrates. The blood sugar level rises slowly as a result, which consequently also causes only a low release of insulin. This makes the legume ideal for diabetics. The dietary fibers provide long-lasting satiety and support digestion and the immune system. They absorb toxins from the intestines and excrete them. Germinated lentils should be eaten as often as possible, as the germination process significantly increases the density of nutrients. The lentil becomes particularly easy to digest and the two missing amino acids are also present as a result. The contained protein, B-vitamin choline and magnesium also stimulate fat burning. Therefore, the lentil is optimal for people who want to lose weight. Furthermore, the lentils lower elevated cholesterol levels, so that the heart and circulation are protected from disease.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 116 | Fat content 0.4 g |
| Cholesterol 0 mg |
Sodium 2 mg |
| Potassium 369 mg | Carbohydrates 20 g |
| Dietary fiber 8 g |
Protein 9 g |
In addition to a high protein content, the lentil contains numerous fiber, minerals and trace elements such as iron, magnesium, potassium, calcium, phosphorus, copper and fluorine. In terms of vitamins, the B vitamins, which strengthen the nerves, are abundant. The contained provitamin A is converted by the body into the valuable vitamin A, which is important for the eyes and the immune system. The vitamin E in the lens has a cell-protective effect. In addition, the proportion of zinc, which is important for the hair and nails, for example, is particularly high. The lentil contains no fat, but plenty of fiber, so it saturates very well and sustainably.
Intolerances and allergies
The lens is not so suitable for people who suffer from gout or elevated uric acid levels. The reason for this is the relatively high purine content. It is also important that the lentil is not eaten raw, because it contains toxic ingredients that can lead to headaches] and nausea. The toxic substances are only lost during cooking.Furthermore, the legume contains carbohydrates, which are not broken down and can therefore lead to flatulence. This can be prevented by adding a pinch of caraway or fennel to the cooking water. The peeled lentils are easier to digest.
Shopping and cooking tips
In Germany, all varieties of lentil are offered in the dried state. When purchasing, care should be taken to ensure that there is no floury residue on the bottom of the package, as this is often a sign of parasite infestation. In general, lentils are fairly easy to store. They prefer a cool, dark place and should be kept in an airtight package. This way they will keep for at least a year. The plate lentils are also offered in canned form, and the best-before date should be observed. Once the can is opened, it should be stored in the refrigerator and used quickly. Older lentils lose flavor over time and require longer cooking. Therefore, new purchased lentils should never be mixed with old specimens. Cooked lentils can be frozen for at least six months.
Preparation tips
The lentil is offered in different varieties. In Germany, the plate lentils are a typical ingredient for stews. Lentils love sourness, so a dash of vinegar added to the soup after cooking rounds out the flavor perfectly. Large varieties cook more quickly if they are soaked for three to four hours, covered with plenty of water. Then they need only about 45 minutes to cook. The red lentil, which comes from India, is already peeled and therefore cooks quickly. This is also true for the yellow ones. The smaller lentil with a bite is good for a rustic salad or as a side dish with poultry and fish. The Puy lentil, the nutty variety from France, has a crunchy bite and is popular for a salad. Along with the Belugal lentil, it is one of the most noble types of lentils. The lentil is also a delight when combined with smoked and autumn vegetables such as leeks, pumpkin and celery or eggplant, tomato and bell bell pepper. Thanks to its creamy soft consistency, the legume is also suitable for purees. Mushy lentils are the perfect base for spreads, pastes, sauces and vegetarian mini-meatballs. Caviar lentils, the small black specimens, have a particularly delicate flavor as well as a firm consistency. In France, the lentil is often prepared with bacon, onions, parsley and red wine, in Italy with onions, garlic, olive oil and sage, in Russia with mace and in Spain raw onions are combined. Beluga lentils are very popular in upscale cuisine.
