What Are The Benefits ✅ of Lentils and Chickpeas?

If you compared the total antioxidant content of ten different legumes which do you think would come out on top pinto beans, lima beans, red kidney beans and black kidney beans.

For which I think they just mean black beans navy beans small red beans black-eyed peas mung beans lentils versus chickpeas.

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Video summary:

Who can guess the winner and the loser quick pause the video coming in at number 10 bottom of the barrel all I’m a beans.

Then navy beans both pretty sad then black-eyed peas then mung beans which is what they typically make bean sprouts out of then moving into the winner’s circle.

Kidney beans but there were some of you that guessed that that would be our number one but no they’re just middle of the pack there are five better I’m gonna pause again and reconsider next pinto beans.

Then black beans and the bronze to small red beans and who do you think got the gold anyone want to take any bets the lentil soup or hummus.

What do you think and it’s lentils for the win you can see how lentils pull away from the pack in terms of scavenging up free radicals lentils topped the charts based on a variety of different measures.

Lentils how to cook

How to make lentils. Here is how to cook the lentils: You should consider this.

Occasionally you will find lentils pre-cooked in glass, but dried products are more common. To cook certain lentils, you should soak them in water beforehand: For 500 grams of lentils, take about three litres of cold water and leave the pulses to stand overnight.

This way you can reduce the cooking time from over an hour to about 30 to 45 minutes. However, this only applies to large, brown dish lentils – mountain, beluga or puy lentils are smaller and soften in 20 to 30 minutes even without soaking.

We do not recommend soaking yellow and red lentils beforehand: they are already peeled and only need ten minutes to become firm to the bite anyway.

Boiling lentils works best by adding them to two or three times the amount of water. Whether you put on fresh water or use the soaking water is purely a matter of taste: fresh water foams a little less.

If you like, you can salt the cooking water a little to give the lentils flavour from the start. However, you will then have to allow for a little more cooking time. Many also add a dash of vinegar to the round pulses to reduce their bloating properties. However, this is only recommended after the cooking time has elapsed, otherwise the acid will evaporate.

Lentils nutrition

Lentils are so healthy thanks to their high content of valuable ingredients that some people call them superfood. In addition, the small protein suppliers are extremely versatile in their use. They are very easy to cook, whether as lentil soup, in a salad or in combination with vegetables. The pulses with their healthy carbohydrates are also ideal as a cold or warm side dish.

Lentils are also very popular with vegetarians and vegans as a source of protein and as a fine meat substitute in the form of burgers, for example. Last but not least, the well-known brown plate lentil is also suitable for transforming the recipe for sauce Bolognese into a vegan variant.

Or you can replace the red beans in chilli and rice with legumes for ratatouille. It’s worth it, because lentils always cook faster!

Lentils for salad

Preparation

For the lentil salad, soak the lentils in water and let them stand for a few hours. Then boil them in a pot of water until soft and strain.
Marinate the lentils with salt and vinegar. Let them cool down. Peel and finely chop the onion and dice the pepper. Pour both over the lentils, remove with pumpkin seed oil. Season the lentil salad with salt and pepper.

Tips for the recipe

You can also soak the lentils in water the day before.

Is lentils proteine?

Lentils are more than just high-quality protein

Lentils offer more than protein alone. They contain other vital substances. Lentils contain a lot of minerals and trace elements – especially potassium, magnesium, phosphorus, iron, zinc and molybdenum. Lentils are also rich in vitamins of the B group.

They are particularly suitable as a supplier of folic acid – important for pregnant women. In addition, the carbohydrates contained in lentils are complex or long-chained, so that they are only broken down slowly during digestion.

As a result – and due to their high fibre content – lentils have a low glycaemic index. The energy stored in them is only slowly converted, so that the blood sugar level does not suddenly rise.

The fibre content varies depending on the variety: it is particularly high in the unpeeled varieties, for example the classic dish lentils, as we use them for traditional stews and soups. They must be soaked before cooking.

Are lentils good for you?

Why are Lentils are so healthy?

The legume is super healthy and nutritious. Above all, it is an important supplier of plant proteins. Lentils contain more protein than any other legume. They therefore offer an attractive alternative to meat, whereby vegetable protein sources, unlike meat, have virtually no fat.

For this reason, the protein source is particularly popular in the diet of vegetarians and vegans. Athletes who want to build and strengthen their muscles can also incorporate pulses into a high-protein, low-fat diet.

Those who want to lose weight or generally pay attention to a healthy diet will also be pleased about the high proportion of fibre and complex carbohydrates in the legume.

This ensures that you stay full for a long time and that the blood sugar level remains stable over a long period of time. They therefore help to prevent ravenous appetite attacks. They also contain fewer calories than pasta or rice.

The lens also has a lot to offer in terms of minerals: Potassium, magnesium, calcium, phosphorus and zinc are just a few examples. The legume also contains the vitamins of the B group.

These are important for the nervous system. Lentils also contain iron, which makes them a plant-based preventive for the widespread disease iron deficiency. Besides lentils, spinach is also a suitable source of iron.

Nutritional values of lentils per 100 grams

  • 310 calories
  • 49.3g Carbohydrates
  • 23.4g protein
  • 1.44g grease

Are lentils glutenfree?

Lentils, beans and peas need a climbing aid to grow. Barley and oats are often used as climbing aids. The pulses are then separated from the “other” grains in a screening machine. This works quite well, but not flawlessly.So, if you need gluten-free lentils, onyl buy specific gluten-free labeled products.

All pseudo cereal grains, seeds and pulses, unless they are declared gluten-free, may contain gluten-containing residues in the products.

Lentils to water ratio

Plate lentils can be soaked before cooking – this reduces the cooking time to about 30-40 minutes (instead of 60 minutes without soaking). 500 g lentils soak – preferably overnight – in about 3-4 l water.

Smaller lentils do not need to be soaked, their cooking time is no more than 30 minutes anyway. Red and yellow lentils are not soaked, as they cook quickly and then fall apart.

Author: Superfood