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Red Lentils: Nutritional Values and Calories of Legumes

Legumes are becoming increasingly popular in the kitchen. And rightly so: Red lentils in particular are real little powerhouses. Here you can find out why they should not be missing in any menu.

Red lentils as a healthy filler

With around 343 calories per 100 grams, red lentils may not seem like light food at first glance. But the low fat content of around two grams and the high content of complex carbohydrates make them a healthy food.

The fiber content is also impressive: With 11 grams of fiber per 100 grams, they even trump oat and spelled flakes. This is also the reason for the legume’s low glycemic index. This means that after eating red lentils, the blood sugar level rises only slowly. This will keep you full longer and avoid cravings.

Red lentils are real protein bombs

The small legumes contain around 26 grams of protein per 100 grams. They are in no way inferior to many animal products and are not only a healthy source of protein for vegetarians and vegans. It is best enjoyed with a portion of rice to provide your body with all eight essential amino acids.

Red lentils score with many vital substances

Last but not least, red lentils provide our body with important minerals such as iron, zinc, folic acid and magnesium, as well as a number of B vitamins. They are also rich in antioxidants, which supports our body’s defense mechanisms.

Cooking and kitchen tips

Unlike other types of lentils, you don’t have to soak red lentils. That’s because they’re already peeled. So we only eat the inside of the lentil, which is reddish in color. Unprocessed, they have a brownish skin. Before you cook them, it’s important to rinse the lentils well using a sieve. Then cook them for about 10 to 15 minutes, depending on your needs. Use two cups of water for one cup of lentils.

You can find many Indian recipes that use lentils as they are actually a staple food in India. They definitely deserve this status because of their valuable ingredients.

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health

Vitamin B5 / Pantothenic Acid – Mushrooms, Legumes and Whole Grain Products

Vitamin B5 – better known as pantothenic acid – is involved in many processes in the body. Utopia explains how you can cover your daily needs and what happens in the event of a shortage.

Pantothenic acid is part of the vitamin B complex and, like all B vitamins, is water-soluble. Our body can absorb the vitamin as pantothenic acid directly from food or produce it ourselves from dexpanthenol, a provitamin. Many creams and tinctures contain dexpanthenol as an active ingredient, which can promote wound healing but do not contribute to the supply of the vitamin.

The functions of pantothenic acid

In order to convert food into usable energy, the body needs the help of the vitamins of the vitamin B complex. Pantothenic acid plays an important role in this: it is involved in the production of coenzyme A. Coenzyme A, in turn, is contained in all living cells as a component of enzymes and is involved in a large number of processes. Not without reason is the meaning of the Greek word “pantothen”: everywhere.

In this way, vitamin B5 contributes to the processing of carbohydrates, proteins and fats. In addition to converting the food consumed into usable energy, pantothenic acid plays an important role in the formation of important substances such as amino acids, the blood pigment heme, cholesterol, provitamin D and bile acids.

Pantothenic acid is often referred to as “brain food” because, in addition to its role in energy metabolism, it is also involved in the formation of the neurotransmitter acetylcholine. Contrary to what many supplements promise, however, vitamin B5 does not provide “nerves of steel” or “anxiety reduction.” There are only four statements – so-called health claims – that are scientifically proven and legally approved:

Pantothenic acid contributes to normal energy metabolism.
Pantothenic acid contributes to normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters.
Pantothenic acid helps reduce tiredness and fatigue.
Pantothenic acid contributes to normal mental performance.

What happens with vitamin B5 deficiency?

A sole deficiency of pantothenic acid is rare, usually the body also lacks other B vitamins at the same time. If there is a vitamin B5 deficiency, the following symptoms may occur:

easy fatigue
sleep disorders
headache
swaying gait
anemia
immunodeficiency
stomach pain
muscle weakness
If the body is undersupplied with vitamin B5 for months, a very figuratively named disease can occur: “Burning Feet Syndrome” (burning feet syndrome), which was first described in prisoners of war in World War II. Not only the soles of the feet, but also the palms of the hands are noticeable as burning or stinging. In general, however, a deficiency only occurs in the case of extreme malnutrition or alcoholism.

Overdose side effects

There is no excessive intake of vitamin B5 / pantothenic acid through normal nutrition. Digestive problems such as diarrhea are only possible due to the wrong dosage of food supplements.

Because apart from that no adverse health effects of an overdose of vitamin B5 are known, the Federal Institute for Risk Assessment (BfR) has not set a maximum level for pantothenic acid. At the same time, this does not mean that a lot also helps a lot: Instead of relying on advertising promises, you should – as with all dietary supplements – have the intake checked by a doctor.

Daily requirement of vitamin B5

The amount of 6 mg per day recommended by the German Society for Nutrition (DGE) for adults is covered with a balanced diet. Those who suffer from chronic inflammation or alcoholism, however, have a slightly higher need.

Which foods contain the vitamin?

Like most of the vitamins in the vitamin B complex, pantothenic acid is also found in particularly high concentrations in the liver and other offal. Other animal foods such as fish, meat, dairy products and eggs also help to meet the need for vitamin B5 / pantothenic acid.

Since pantothenic acid is found in almost all foods, supply is generally considered unproblematic. Vegetarians and vegans can cover their needs with legumes and mushrooms or – regardless of the seasonal calendar – with crunchy nuts and whole grain products. Wheat bran contains a particularly large amount of vitamin B5 / pantothenic acid, which can easily be added to mueslis, smoothies or pastries.

With a large plate of pea stew (300g) it is possible to cover the daily requirement of vitamin B5 with just one meal.

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Egypt

Can you explain the use of legumes and spices in Egyptian dishes?

Legumes and Spices in Egyptian Cuisine

Egyptian cuisine has a unique flavor profile that can be attributed to the use of legumes and spices. The country’s cuisine is known for its combination of savory and sweet flavors, which are enhanced by the addition of spices like cumin, coriander, and cinnamon, and the use of legumes like fava beans, lentils, and chickpeas. These ingredients are used in various traditional dishes, such as ful medames, koshari, and molokhia, which are popular among locals and tourists alike.

History of Legumes and Spices in Egypt

The use of legumes and spices in Egyptian cuisine can be traced back to ancient times. Archaeological evidence suggests that Egyptians used herbs and spices for medicinal and culinary purposes as early as 3000 BCE. The use of legumes in Egyptian cuisine can also be traced back to ancient times, with fava beans being a staple in the diet of the ancient Egyptians. Over time, the use of legumes and spices evolved and became an integral part of Egyptian cuisine as we know it today.

Nutritional Benefits of Legumes in Egyptian Dishes

Legumes are an essential ingredient in Egyptian dishes, not only for their taste but also for their nutritional benefits. Legumes are a great source of protein, fiber, and vitamins, making them an important part of a balanced diet. They are also low in fat, making them an ideal ingredient for vegetarian and vegan dishes. In Egyptian cuisine, legumes are often used as a meat substitute, providing a protein-rich alternative to meat-based dishes.

Common Legumes Used in Egyptian Cooking

Some of the most common legumes used in Egyptian cuisine include fava beans, lentils, chickpeas, and black-eyed peas. Fava beans are used in dishes like ful medames, which is a popular breakfast dish in Egypt. Lentils are used in stews and soups like shorba, while chickpeas are used in dishes like hummus and falafel. Black-eyed peas are used in porridges and stews like kushari.

Popular Spices in Egyptian Cuisine

The use of spices is an integral part of Egyptian cuisine, with cumin, coriander, and cinnamon being some of the most commonly used spices. Other popular spices include paprika, turmeric, and cardamom. These spices add depth and complexity to dishes, enhancing the flavors of the ingredients and adding a unique twist to traditional dishes.

Importance of Spices in Egyptian Cooking

Spices are an important part of Egyptian cooking, not only for their flavor but also for their health benefits. Many spices have antioxidant and anti-inflammatory properties, making them a great addition to a healthy diet. In Egyptian cuisine, spices are used to balance the flavors of the ingredients, creating a harmonious blend of flavors that is unique to the country’s cuisine.

How Spices and Legumes are Used in Traditional Dishes

Spices and legumes are used in various ways in traditional Egyptian dishes. For example, in ful medames, fava beans are cooked with spices like cumin and garlic, creating a flavorful and nutritious dish. In koshari, lentils and chickpeas are combined with rice and pasta, and then topped with a spicy tomato sauce. In molokhia, a traditional stew made with molokhia leaves, spices like coriander and cumin are used to enhance the flavor of the dish.

Traditional Egyptian Dishes with Spices and Legumes

Some of the most popular traditional Egyptian dishes that feature spices and legumes include ful medames, koshari, and molokhia. Ful medames is a breakfast dish made with fava beans, garlic, and cumin, and is typically eaten with pita bread. Koshari is a hearty dish made with lentils, chickpeas, rice, and pasta, topped with a spicy tomato sauce. Molokhia is a stew made with molokhia leaves, chicken or beef, and spices like coriander and cumin. These dishes are just a few examples of the delicious and nutritious dishes that can be found in Egyptian cuisine.

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South Sudan

Can you tell me more about the use of grains and legumes in South Sudanese dishes?

Introduction: South Sudanese Cuisine

South Sudanese cuisine has a rich and diverse culinary heritage influenced by the country’s geography, history, and culture. The food of South Sudan is characterized by its simplicity, use of fresh ingredients, and minimal use of spices. The cuisine is centered around grains, legumes, vegetables, and meat, with dishes varying across different regions of the country.

Importance of Grains and Legumes

Grains and legumes play a crucial role in South Sudanese cuisine, serving as a source of sustenance for many families. These staples are easily accessible and affordable, making them a popular choice for daily meals. Additionally, grains and legumes are highly nutritious, providing a variety of vitamins and minerals essential for a healthy diet.

Staple Ingredients in South Sudanese Dishes

The most commonly used grains in South Sudanese cuisine are sorghum, millet, and corn. These grains are used to make a variety of dishes, such as porridges, bread, and stews. Legumes, such as beans, lentils, and cowpeas, are also widely used in stews and soups. Vegetables, such as okra, eggplant, and spinach, are often added to these dishes to enhance their flavor and nutritional value.

Nutritional Value of Grains and Legumes

Grains and legumes are highly nutritious, providing a range of vitamins, minerals, and fiber. For example, sorghum is rich in antioxidants and contains high levels of iron, while lentils are high in protein and fiber. In a country where malnutrition is a prevalent issue, the use of grains and legumes in South Sudanese cuisine serves as an important source of nutrition for many families.

Popular South Sudanese Grain and Legume Dishes

Some of the most popular South Sudanese grain and legume dishes include Kisra, a fermented sorghum bread, and Asida, a type of sorghum porridge. Another popular dish is Ful Medames, a stew made from fava beans, onions, and tomatoes. Other dishes include Bamia, a stew made from okra and meat, and Watta, a lentil stew.

Conclusion: The Role of Grains and Legumes in South Sudanese Culture

Grains and legumes are an essential part of South Sudanese cuisine and culture. They are not only a source of sustenance but also play a role in social gatherings and celebrations. The nutritional value of these staples is crucial in a country where food insecurity and malnutrition are significant challenges. The use of grains and legumes in South Sudanese cuisine speaks to the country’s resilience and resourcefulness in the face of adversity.

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Food

Dal: Protein-Rich Satiety Made from Legumes

What has been a classic of Indian cuisine for centuries is now also becoming increasingly popular in this country: dal. A dish of legumes and spices that can be served both as a main course and as a side dish. EAT SMARTER introduces Dal.

This is Dal

Indian dal is made from legumes such as lentils, chickpeas, beans, or peas. For this, it is boiled until a creamy porridge is formed. Coriander, cumin, chili, garlic, onion, and turmeric round off its taste and make dal, which is served both as a main course and as a side dish, an aromatic experience!

That’s why Dal is so healthy!

The main component of the Dal dish is legumes of all kinds. And these are really little power packs, because they are low in calories, have a positive effect on blood sugar levels, and provide valuable vegetable protein – which is why they regularly end up on the plates of vegetarians and vegans.

In addition, legumes contain satiating carbohydrates and up to 20 percent fiber, which, among other things, promote intestinal health. Dried peas, lentils, and beans should be soaked in water before cooking, which should then be discarded. This is the only way to remove the indigestible substances from the legumes.

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Food

Legumes – From Beans to Lentils: Tasty and Healthy?

Legumes are a great source of protein, especially for vegetarians and vegans. But meat eaters also benefit from the “superfood”. And of course there are also tricks against the intestinal complaints.

There are 730 genera of legumes worldwide. The most important are:

Lentils: Yellow Lentils, Green Lentils, Red Lentils
Peas: Chickpeas, Green Peas
Beans: Soybeans, Runner Beans, Green Beans, Kidney Beans, Lima Beans, Mung Beans, Black Beans, Soybeans
peanuts
lupins
Legumes are an important part of human nutrition because of the possible large yields on small areas and are therefore indispensable.

The most important ingredients at a glance

Vitamin bombs: vitamins B1, B2, B6, B9, C, E, K. Legumes contain B vitamins, among other things, which are among the most important nutrients of all. However, beans and co. usually have to be cooked for a long time, which is why they hardly contain any heat-sensitive vitamins such as the B vitamins.
Protein: No other plant-based food contains as much protein as legumes. This is often of high biological value, i.e. the body can absorb them well (e.g. soybeans). However, they do not contain all the protein building blocks necessary for life. However, a combination with grain, for example, can easily compensate for this deficit.
Fiber: Legumes contain a lot of fiber. However, the values ​​vary greatly depending on whether the seeds are peeled or unpeeled.
Secondary plant substances: Beans, peas and the like contain secondary plant substances such as alkaloids, saponins and isoflavones.
Iron: In addition to the high protein content, the plant-based superfood also has a lot of iron. However, they also contain phytate: a substance that in turn slightly inhibits iron absorption in the body.
Legumes also collect plus points for people with certain intolerances, as they are vegan, gluten-free and lactose-free. Leguminosae, as they are called botanically, are particularly interesting for vegetarians and vegans. Mainly because legumes have a high protein content, the body can easily absorb these proteins and because the fruits provide many other important nutrients.

This is how they affect the body

Legumes lower blood pressure and cholesterol levels thanks to vegetable proteins and fiber. This automatically reduces the risk of heart disease and diabetes. Legumes are also appropriate for meat eaters, who often struggle with these diseases through their diet.
The amino acid lysine helps the body produce antibodies, which boosts your immune system.
Proteins and roughage prevent cravings and make legumes long-lasting satiating foods. In addition, digestion is boosted, which has a positive effect on your organism.
The saponins (secondary plant compounds) are soap-like substances that may inhibit cancer, have an antibacterial effect and lower cholesterol. But be careful: Other studies show that in high doses they have a haemolytic effect, i.e. they can dissolve red blood cells.

The downside can be summed up very simply: flatulence. But that need not be. If you prepare legumes properly, you can digest them better.

Flatulence will decrease if beans and co. end up on the dinner plate more often
Start with legumes that cause less gas, such as cowpeas, baby peas, shelled lentils, and tofu and tempeh
If you have fresh legumes, soak them beforehand – for up to 24 hours, depending on the fruit
Insider tip: add some baking soda to the soaking water. This helps reduce the hard-to-digest substances
Boil them long enough – and don’t use the soaking water
Herbs and spices help them digest more easily. Rosemary, thyme, marjoram, savory and coriander are particularly good.
Specialists recommend 60 g/serving (after cooking that’s around 200 to 250 g) two to three times a week.

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Food

Legumes: Family of Plants That Improve The Soil

Legumes is one of the most species-rich plant families, also known as legumes. Through a symbiosis with bacteria, they bind nitrogen from the air and thus improve the soil.

Legumes are a plant family of lepidoptera that includes around 17,000 species. They are also called legumes.

Legumes form a connection with so-called nodule bacteria. These bind valuable nitrogen for the plants and enrich the soil with it.

In this article you will read which plants are legumes and why they are so valuable for humans.

representatives of legumes

The legumes are divided into two broad categories. The so-called grain legumes form the first category. They form nutritious grains and seeds for humans. These include legumes, such as:
Chickpeas
Beans (bush beans, pole beans, soybeans)
Peas
lupine
lenses
peanuts
The second category mainly includes forage crops for livestock farming. These include, for example:
clover
alfalfa
Legumes also include trees and ornamental plants:
acacias
wisteria

Legumes and their symbiosis

Legumes form root nodules in which they enter into a symbiosis with so-called nodule bacteria. This is referred to as biological nitrogen fixation.

The nodule bacteria bind the volatile nitrogen from the air and make it organically available in liquid form for the plants. They convert the nitrogen in the air (N2) into liquid ammonia (NH3).

This makes the plants independent of nitrate levels in the soil. Legumes also thrive on very nutrient-poor soils and also enrich the soil for the following plants. As a result, less fertilizer can be used. This protects the soil and groundwater.

If you want to grow legumes yourself, make sure you don’t plant them in back-to-back years. Since the plants have already enriched the soil, the soil may already contain too much nitrogen for the legumes. Plant medium and heavy feeders in the improved soil the following year.

Nutritious legumes

Legumes play an important role not only in agriculture, but also in our diet. The University of Giessen has dealt extensively with the nutrients and antinutrients it contains:

Due to the nitrogen fixation, the plants have sufficient nitrogen available for protein synthesis. Therefore, the fruits of the legumes are very rich in protein.

In addition to proteins, legumes contain fiber and long-chain carbohydrates. Since the human body needs a lot of time to process these substances, they keep you full in the long term. Legumes are also rich in vitamins and minerals such as calcium and magnesium.

In addition to nutrients that are valuable for the body, legumes also contain so-called antinutrients. These inhibit the absorption of nutrients and are sometimes toxic to the body. Legumes contain phytic acid and tannins. The substances inhibit the absorption of minerals. They also contain lectin, which is toxic to the human body.

It is therefore advisable to soak legumes such as chickpeas or lentils and cook them for a long time.

benefits of legumes

Legumes play an important role in our agriculture.
They enrich the soil with nitrogen and keep the soil fertile. Farmers can take advantage of this effect by cultivating the soil with legumes in the last year of crop rotation and thus enriching the soil with nitrogen for future plants.
The Federal Ministry of Food and Agriculture has decided on the so-called protein planting strategy to promote the cultivation of legumes. This could save on chemical fertilizer in the long term, which enables sustainable and ecological agriculture.
Healthier soil also reduces plant diseases and pests. This also means fewer pesticides and herbicides are needed.
The various types of clovers grow quickly and are well suited as cattle feed, while at the same time they can serve as green manure.
Most legumes develop taproots. These also loosen the deeper layers of soil and thus counteract soil compaction.
Due to their nitrogen-fixing properties, legumes are ideal as pioneer plants. This means that they can be grown in areas that were previously not covered with greenery. As a result, they also play an important role in the renaturation of areas destroyed by humans.

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