A classic of our kitchens which, if “taken and not left”, can provide us with a good dose of protein. A good lentil stew contains a very complete nutritional profile, it is an inexpensive dish, easy to prepare and made from a legume that has been part of Mediterranean cultures for over 7,000 years. Although lentils originated in Southwest Asia, they were quickly incorporated into the cuisines of the Greeks and Romans.
THE Esculenta lentil It belongs to the legume or papilionaceae family. With 23.5% protein, Lentils contain more protein than chickpeas, beans, and even some meats and fish.. For this reason, they have become a fundamental pillar of the diet of those who do not consume meat and in fact constitute an excellent substitute for red meat. These proteins contribute to the development of muscle mass, cellular repair and the strengthening of the immune system.
Lentils stand out for their high content of essential nutrients. They contain no cholesterol or saturated fats, are easy to digest and contain fiber, iron, phosphorus, calcium, magnesium and selenium.
The health benefits of lentils
Lentils are particularly noteworthy in the prevention and treatment of anemia, a disease characterized by the lack of healthy red blood cells in sufficient numbers to adequately transport oxygen to the body’s tissues.
Rich in iron, lentils play a crucial role in improving the transport of oxygen in the blood, an essential component of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Their regular consumption can help maintain adequate hemoglobin levels, which reduces the risk of developing anemia.
In addition to iron, lentils contain a significant amount of folic acid, a B-complex vitamin essential for the formation and maturation of blood cells. Additionally, it is vital for DNA synthesis and cell division, functions crucial for the production of healthy red blood cells.
It is essential to rinse and soak lentils for eight to 12 hours before cooking, which removes antinutrients that can cause gas and reduce nutrient absorption. Pairing lentils with foods rich in vitamin C, such as tomatoes and citrus fruits, improves the absorption of iron and nutrients usually found in this traditional recipe.
Another benefit of lentils has to do with their fiber content. digestive fibersuch soluble and insolublewhich contributes to the slow absorption of glucose and also improves intestinal transit, protect the microbiota. It also provides zinc, which nourishes the defenses, as well as selenium, with antioxidant and stimulating power of the immune system.
Varieties
Among the varieties found of these small round seeds, verdina, pardina, red or blue, among others, stand out. Additionally, they are the only legumes that do not need to be soaked in water to be hydrated. Lentils are an ideal ingredient for salads, but let’s see how to prepare a good lentil stew.
Preparing lentils the traditional way
The first thing to do to prepare this traditional recipe is to wash the lentils to remove all impurities. It is better to take advantage of this moment to let them soak. This will reduce cooking time. If you can let them soak the night before, the better.
On the other hand, you must wash all the vegetables and cut them into small pieces. However, if you want the vegetable pieces to stand out on the plate, make them larger. Among the vegetables, onion, garlic, carrots or even red or green pepper are essential.
Now it’s time to prepare the sauce. To do this, put the olive oil in the pot where you will cook the lentils. When hot, add the onion and garlic and let them cook over low heat.
When the onion is transparent, add the carrot and peppers and fry until they become soft. Finally add the tomato, paprika and bay leaves and cook for a few more minutes.
Now it’s time to add the lentils to the pot. We cover everything with cold water and increase the heat.
When the water begins to boil, add the chorizos and cook over medium heat until the lentils are tender. Finally, we add salt to taste and let it rest between half an hour and an hour before serving.
To make the dish more substantial, you can add a mashed potato – this happens when you push the edge of the knife into the potato and use just the right flick of your wrist to chop or make slices – when adding the chorizos. The result will have more texture.
For its part, chorizo is the ingredient that provides the most fat to the dish. Its contribution of flavor to this recipe is undoubtedly true, but if we want to make it lighter or more vegetarian, it will be enough to eliminate the chorizo. . Legumes and vegetables alone constitute an exquisite dish.
Other ideas for incorporating lentils into the diet
- Sautéed Lentils: Saute cooked lentils with garlic, onion, peppers and spinach for a quick and healthy dish.
- Baked lentils: Mix cooked lentils with vegetables and tomato sauce, cover with breadcrumbs and bake until golden for lentil casserole.
- Salads: Mix cooked lentils with your favorite vegetables to make a fresh and nutritious salad. You can add ingredients such as tomato, cucumber, avocado and feta cheese, and season with lemon and olive oil.
- Lentil Burgers: Mix cooked lentils with onion, garlic, grated carrot and spices to form a paste. Then shape them into burgers and cook them on the grill or in the oven.
- Lentil curry: Cook lentils with onion, garlic, ginger, tomato and coconut milk, and add spices like curry, turmeric and cumin. Serve with basmati rice.
- Pasta with Lentil Sauce: Use lentils as a base for a hearty sauce that you can serve over pasta. Cook the lentils with the tomatoes, herbs and garlic, and mix everything with the cooked pasta.
