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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

This is What Makes Lentils so Healthy: Minerals, Vitamins and Nutritional Values

Lentils are healthy and are on the menu worldwide. No wonder, legumes are extremely versatile. You can find out here which minerals, vitamins and nutritional values ​​make lentils so healthy.

staple lentils

Lentils come from the Mediterranean region

Why are lentils so healthy?

Lentils are not only a popular kitchen classic because of their versatile preparation options and their filling content. The small round legumes are also real nutrient packages.

Lentils provide high amounts of protein. 100 grams of lentils contain around 10 percent important proteins, as the Federal Center for Nutrition explains. This puts the small seeds, together with other legumes, at the forefront of the most protein-rich plant foods of all. You supply your body with proteins particularly well if you combine lentils with cereals or rice. Both individually do not contain all the essential amino acids, but together they ideally balance this out. Thanks to their high protein content, lentils are an ideal source of protein for vegetarians and vegans. They are also gluten-free and low in fat.
Like all legumes, lentils contain high amounts of B vitamins, which strengthen our nervous system. In addition, they provide vitamin A needed for the immune system and vision, as well as cell-protecting vitamin E.
Lentils are also rich in essential minerals such as potassium, magnesium, iron and calcium. You can make it easier for your body to absorb iron if you supplement the lentils with foods that contain vitamin C, such as spinach, peppers, broccoli or Brussels sprouts.
Studies have shown that a diet with legumes can reduce the risk of coronary heart disease in the long term, lower high LDL cholesterol and high blood pressure and even lead to fat loss, as reported by the online medical journal Ärztezeitung. Lentils should therefore not only be part of a heart-healthy diet.
Thanks to their high fiber content, lentil dishes not only ensure long-lasting satiety, but can also help to improve digestion and possibly even reduce the risk of colon cancer, as Spiegel reports.
Tip – This is how lentils become even more digestible:
Lentils are particularly easy to digest if you soak them before cooking. This also applies to varieties that should not be soaked according to the package insert. Premature salting and seasoning inhibits the lentils from softening. Therefore, only season your lentil dishes towards the end.

sustainability of lenses

Lentils are not only particularly sustainable because of their regional origin. They are also very adaptable, grow almost anywhere and don’t even need fertilizer for a bounty harvest. Biologically, growing lentils is also beneficial for bees, bumblebees and butterflies. Their flowers provide valuable food for endangered beneficial insects, as GEO reports online.

Since the small, inexpensive legumes can be easily preserved or dried, they are available all year round and can easily be stored in stock.

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Food

Soaking Lentils: Soaking Time and What to Look Out For

Lentils are very healthy and come in many different varieties. For some, it makes sense to soak them before cooking. You can find out what you need to consider here.

Lentils contain a lot of protein, fiber and minerals and therefore play an important role in vegetarian and vegan cuisine. There are different types that need different cooking times. Especially with lentils with long cooking times, it makes sense to soak them beforehand. Soaking shortens the cooking time, saving you time and energy.

You should soak these types of lentils

Plate lenses are comparatively large and have a brownish color. We recommend soaking these: This shortens their cooking time from 60 to around 30 minutes.
There are many different types of small lentils: brown mountain lentils, green lentils, beluga, puy and pardinal lentils. You can soak them, but you don’t have to. They only take 20 to 30 minutes to cook, even without soaking.
Yellow and red lentils differ from the other varieties because they are lentils that have already been peeled. You shouldn’t soak them as they will break down. In any case, their cooking time is comparatively short at ten to 15 minutes.

Lentils: More digestible by soaking

Soaking lentils not only saves cooking time, but also makes them more digestible. Because in the raw state, lentils not only contain many healthy nutrients, but also substances that are difficult to digest, which can cause digestive problems, among other things. In particular, if you are sensitive to legumes, you should discard the soaking water and use fresh water for cooking. On the other hand, nutrients dissolved in the soaking water are lost.

In addition, lentils (like other legumes and cereals) contain so-called antinutrients that inhibit the absorption of minerals. An example of this: phytic acid. By soaking and cooking the lentils, you destroy a large portion of this antinutrient.

How to properly soak lentils

Combine 1 part lentils with 3 parts water in a porcelain, glass, or ceramic bowl. You should not use plastic or metal bowls, as they can dissolve substances in the soaking water.
Soak the lentils at room temperature for 12 to 24 hours, for example overnight. The warmer it is, the shorter the soaking time.
For subsequent cooking, you can either use the soaking water or fresh water. Both have pros and cons, as the soaking water contains both dissolved nutrients and toxins. The lentils are more digestible if you use new water, but the nutrient content is then lower. Try what is better for you.
If you use the soaking water for cooking, the starch dissolved in the water may cause a lot of foam to form. You can skim it off while cooking.

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Food

Yellow Lentils: Nutritional Values and Recipe Ideas

Yellow lentils are a good source of vegetable protein. They also contain valuable vitamins and minerals. Because the yellow lentils are sold shelled, you can prepare them faster than other lentils.

Yellow lentils belong to the legumes. Since they are sold already peeled, you don’t need to soak them. As a result, their cooking time is significantly shorter than that of other types of lentils.

Due to their pulpy consistency and their spicy aroma, they are suitable for soups, curries, salads or spreads.

In this article, you’ll learn what’s in yellow lentils and how to use them.

Nutritional values ​​of yellow lentils

Legumes such as yellow lentils are a valuable source of vegetable protein, especially if you eat mostly plant-based foods. We took a closer look at Alnatura’s yellow lentils and summarized the most important nutrients for you (per 100 grams):
Calories: 349 kcal – Like most legumes, yellow lentils are highly nutrient dense. This is mainly due to their high protein content.
Carbohydrates: 52g (2.10g of which sugars) – The shelled lentils are high in complex carbohydrates. Your body takes a long time to process them, so you stay full for a long time.
Protein: 27 g – The high protein content of the lentils is particularly remarkable. As a result, they can help you build muscle and are in no way inferior to animal foods.
Fat: 2.20 g – The fat content of yellow lentils is very low, so the lentils can also help you lose weight.
Dietary fibers: 6.70 g – The dietary fibers contained support your digestion and keep you full for a long time.

Yellow lentils are so healthy

In addition to energy-giving macronutrients, yellow lentils are also full of valuable vitamins. Lenses include:
provitamin A
B group vitamins
vitamin E
The body converts provitamin A into vitamin A. This is important for your eyes and vision, as well as for your immune system. The contained vitamin E has a protective effect on your cells.

Lentils also contain valuable minerals such as:
potassium
calcium
magnesium
zinc
phosphorus

Yellow lentils in your kitchen

The following applies to many types of lentils: Soak the lentils before preparation. Not so with yellow lentils—since they’re already peeled, you don’t need to soak them. As a result, the cooking time for yellow lentils is significantly shorter at twelve to fifteen minutes than for other varieties. They are therefore ideal for a quick dinner.

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Food

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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Cooking Tips

Puy Lentils: Facts about Nutrients and Uses

Puy lentils come from cultivation areas in France and are characterized by their green color and nutty taste. Here you can find out more about the nutritional values, use and sustainability of this special type of lentil.

Puy lenses are named after the French town of Le-Puy-en-Velay, which is in Auvergne. They grow in mountainous locations on volcanic soil. The Puy lentils name is protected and can only be given to lentils grown in specific communes around the city. In other regions of France they are simply called “green lentils”.

This simple name already indicates an optical specialty: With their green-black speckled pattern, Puy lentils are very eye-catching and can be easily distinguished from other varieties. When cooking, however, the color fades significantly.

Like other types of lentils, Puy lentils are nutritious and provide many minerals. You can use them in different dishes. We will introduce you to the lentil variety and also take a look at its sustainability.

Puy lentils and their nutritional values

100 grams of Puy lentils have about 286 calories. Like other legumes, they are very high in protein and contain a lot of fiber, but also a lot of carbohydrates. The respective information may vary from product to product. On average, the following nutritional values apply to 100 grams of uncooked Puy lentils:

Egg white: 25.7 g
Carbohydrates: 45.7 g
Fat: 1.43g
Fiber: 11.4 g
In addition, Puy lentils provide valuable minerals, especially iron (8.1 mg) and phosphorus (354 mg). 100 grams of the lentils can already cover a large part of the daily requirement of both minerals for adults.

Puy lenses: properties and uses

Puy lentils are characterized by a very intense nutty taste. They also retain a firm consistency after cooking and do not fall apart.

How to prepare Puy lentils:

You don’t need to soak Puy lentils before cooking them – just wash them thoroughly.
Then bring two to three times the amount of water to a boil in a saucepan, add the lentils and then turn the heat down to low.
Let the Puy lentils simmer for 20 to 30 minutes.
Due to its firm consistency, the green lentil variety is particularly suitable for lentil salads. But you can also use them in lentil soups or simply serve them as an accompaniment to various dishes. Spices that go well with Puy lentils include thyme, rosemary and bay leaves. As with other types of lentils, add salt or vinegar just before the end of cooking.

Are Puy lenses sustainable?

A special feature of the cultivation of Puy lentils is that (according to industry information) they traditionally do without fertilizers and even without irrigation. This not only makes them cheaper to grow, but also more resource-efficient.

Because Puy lentils can officially only be grown in Auvergne, they are basically imported goods. This means that they may cover longer transport routes than lenses from Germany and cause more CO2 emissions. Since Germany and France border each other, French lentils still have a significantly better ecological balance than those from more distant countries. Lentils often come from India, Turkey or the USA, for example.

However, as an alternative to “real” Puy lentils, you can also use green lentils from other sources. Occasionally, the variety is even grown in Germany, for example in Baden-Württemberg. Green lentils often lack the special speckle pattern of Puy lentils – but they have comparable properties in terms of taste and consistency.

You can also get other types of lentils from regional farmers: The main German growing areas for lentils are in the Swabian Alb and in Lower Bavaria. For lentil salad, you can use mountain lentils instead of green lentils, for example. They won’t be quite as al dente, but will still retain a stable texture if you don’t overcook them. For lentil soup, on the other hand, lentils are ideal, as they disintegrate more during preparation.

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Eritrea

Can you tell me about the use of lentils and chickpeas in Eritrean cooking?

Introduction: Eritrean cuisine

Eritrean cuisine is a unique blend of African, Middle Eastern, and Mediterranean influences. It is characterized by its use of spices, herbs, and legumes, which are a staple in Eritrean cooking. Lentils and chickpeas, in particular, are widely used in Eritrean dishes, providing a rich source of protein and essential nutrients.

Lentils: A staple in Eritrean cooking

Lentils are a fundamental ingredient in Eritrean cuisine, and are used in a variety of dishes, including stews, soups, and salads. Lentils are particularly popular during the fasting periods of the Eritrean Orthodox Church, where meat and dairy products are prohibited. Lentils are a great alternative source of protein, and are highly nutritious, making them an ideal ingredient for vegetarian and vegan diets.

Varieties of lentils used in Eritrean cuisine

There are several types of lentils used in Eritrean cooking. The most common variety is the red or brown lentil, which is often used in stews and soups. The green or French lentil is also widely used, particularly in salads. In addition, the black lentil, known as beluga lentil, is used in some traditional Eritrean recipes.

Health benefits of lentils in Eritrean dishes

Lentils are a rich source of protein, fiber, and essential vitamins and minerals. They are also low in fat and cholesterol, making them an ideal ingredient for heart-healthy diets. Lentils are known to help regulate blood sugar levels and promote healthy digestion. They are also a good source of iron, which is essential for maintaining healthy blood cells and preventing anemia.

Chickpeas: A versatile legume in Eritrean cuisine

Chickpeas, also known as garbanzo beans, are another staple in Eritrean cooking. They are versatile and can be used in a variety of dishes, including stews, soups, and salads. Chickpeas are also a popular ingredient in traditional Eritrean bread, known as injera, where they are used to make a fermented batter.

Types of chickpeas used in Eritrean dishes

There are two main types of chickpeas used in Eritrean cooking, the kabuli or white chickpea, and the desi or black chickpea. The white chickpea is the most common variety, and is often used in stews and salads. The black chickpea is less common but is used in some traditional Eritrean dishes, particularly in the southern regions of the country.

Nutritional value of chickpeas in Eritrean cooking

Chickpeas are a rich source of protein, fiber, and essential vitamins and minerals. They are also low in fat and cholesterol, making them an ideal ingredient for heart-healthy diets. Chickpeas are known to help regulate blood sugar levels and promote healthy digestion. They are also a good source of iron, which is essential for maintaining healthy blood cells and preventing anemia.

Traditional Eritrean recipes featuring lentils and chickpeas

Some of the most popular Eritrean dishes featuring lentils and chickpeas include shiro, a spicy stew made with ground lentils, and hummus, a dip made with chickpeas, tahini, and lemon juice. Another popular dish is kik alicha, a mild lentil stew flavored with spices and served with injera bread. These dishes are not only delicious but also highly nutritious, making them a great addition to any diet.

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