Why are lentils so good? Here's how to cook them best
They're small, easy to store, inexpensive... and excellent for us. No wonder lentils have been eaten for centuries and have been a treasure of many civilizations! From lentil dahl in India to falafel in Lebanon, not forgetting our sausage and lentils, they feature in numerous recipes and culinary traditions.
Lentils are an excellent choice this season. They're easy to cook and can be incorporated into many recipes. Their taste and nutritional value aren't their only advantages. With only 115 calories per 100 grams cooked, they're low in calories and ideal for maintaining a healthy weight. But their benefits don't stop there: lentils are also an excellent source of plant-based protein, with 8.2g per 100g cooked. A considerable advantage, especially for vegetarians and vegans.
To fully benefit from their nutritional value, it's important to prepare them properly. If you choose dried lentils, soaking them beforehand isn't necessary, unlike with some other legumes. A simple rinse is all that's needed before cooking. Steaming is the best way to preserve as many nutrients as possible. Cooking time varies depending on the type of lentil, so follow the instructions on the packaging. You can also opt for canned lentils, which are ready to use.
When it comes to recipes, the possibilities are endless. Red lentils, which break down when cooked, are perfect for making creamy soups, curries, or Indian dahls. Green and black lentils, which hold their shape better when cooked, add a crunchy texture to salads and vegetable dishes. In the Mediterranean, they are often paired with olive oil, lemon, and fresh herbs. In India, they complement spicy flavors with cumin, turmeric, or ginger.
They are also rich in fiber, with about 15g per serving, which is already half of the recommended daily intake. Beyond macronutrients, lentils are packed with essential micronutrients. One serving covers nearly 90% of the daily folate requirement, 43% of a woman's iron requirement, 20% of the recommended magnesium intake, and 15 to 20% of the recommended potassium intake. The plant-based iron in lentils is better absorbed in the presence of vitamin C: so consider pairing them with peppers, tomatoes, or even lemon juice.
Studies show that regular lentil consumption may reduce the risk of cardiovascular disease, thanks in particular to their fiber content, which helps regulate cholesterol. Their high protein and fiber content also helps stabilize blood sugar levels. As an added bonus, lentils represent an environmentally friendly alternative to animal protein. Their cultivation requires less water and energy than livestock farming, and they naturally enrich the soil with nitrogen.
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