Cheap, ecological, rich in proteins and minerals, lentils are one of the best allies of vegetarians. And yet, this little dried vegetable only makes rare appearances in French cuisine, where it is often relegated to the status of an accompaniment. Until now, there was no work specifically devoted to lentils and dahl, the Indian dish that puts them in the spotlight. Long live lentils! , released on February 20, 2018 by Terre Vivante, is the book that all vegetarians have been waiting for! Signed by Hélène Schernberg and Louise Browaeys, it offers vegetarian and organic recipes, easy, healthy and delicious, from breakfast to dinner including dessert.
- Lentils are rich in protein. However, in this area, can they compete with foods of animal origin (meat, fish)?
Proteins represent more than 25% of the dry weight of lentils. This is more than meat, which contains on average 20%, and than eggs (12%). One serving, approximately 60 grams before cooking, provides 15 grams of protein. If you want to reduce your meat and fish consumption, which is a great idea, eat lentils! They are ideal for vegetarians and vegans.
Be aware, however, that the proteins contained in lentils are not sufficient in themselves. They must be combined with a cereal, such as wheat (bread, semolina) and its derivatives (rye, oats), rice or millet. This combination provides so-called “complete” proteins which are a perfect substitute for animal proteins. The ideal ratio is about two-thirds grains to one-third lentils. You can consume them during different meals. Many civilizations across the planet do more or less completely without meat thanks to lentils and legumes: in India or Nepal, the basic diet is centered on lentils – the famous “dahl” or lentil curry – served with rice.
- Are lentils as high in fiber as they say? What are the benefits for our body?
Fibers are the prerogative of the plant kingdom: animal products never contain them. Lentils contain around 30% fiber: that's double the amount of oat bran, even though it's famous for its fiber content! Fiber is very important. By absorbing water, they swell, providing a quick and lasting feeling of satiety. They thus avoid eating excessively during meals, which is associated with better general health.
By creating volume, they promote transit. Indeed, a half-empty intestine functions poorly: it needs material! In addition, in our digestive tract, fiber captures some of the lipids and cholesterol, which helps regulate weight and cholesterol levels. Fiber also slows the absorption of glucose. They contribute to making lentils a food with a very low glycemic index: only 20 to 30, compared to around 50 for pasta and 70 for white rice. They are also perfectly suitable for diabetics. Finally, certain types of fiber nourish our intestinal microbiota, the name given to all the microorganisms that line our intestines. These microbes, in which researchers are increasingly interested, play an essential role in the proper functioning of our body.
Countless studies link diets rich in fiber and a reduced risk of obesity, metabolic or cardiovascular diseases. As such, lentils are a natural part of a balanced and diversified diet, rich in plants and fiber. Moreover, the National Nutrition and Health Program (PNNS) was not mistaken: it recommends that the French reduce their meat consumption in favor of legumes such as lentils.
- What are some tips for limiting the digestive discomfort they can cause?
Lentils contain sugars that our body cannot digest. Their fermentation causes sometimes crippling digestive inconveniences. Here are our tips for avoiding them.
- First, soak the lentils in plenty of water for half a day before cooking them. Unwanted molecules will migrate into the water: do not use it for cooking! Incidentally, the lentils will cook twice as fast.
- You can also add onions, garlic, ginger, cumin or aromatic herbs to the cooking water – for savory recipes, of course! This makes the lentils more digestible. A final tip is to get dried kombu seaweed, in an organic store for example. A small piece of this algae with emollient properties helps prevent bloating.
- Do they contain as much iron as they say?
The iron in lentils, like that in spinach, is both true and false. Lentils contain an appreciable amount of iron. However, it is a form of iron that is less easy to assimilate than the iron found in red meat. Fortunately, it is very easy to make this iron more assimilable, thanks to vitamin C. So enhance your lentils with a salad of raw vegetables, a drizzle of lemon juice, parsley, or finish your meal with some fruit. Raw peppers, kiwi, red fruits and citrus fruits are particularly rich in vitamin C.
- Do they have other minerals/vitamins that make them stand out from the crowd?
Lentils are an excellent source of B vitamins, especially B1, B5 and B6. They are also rich in vitamin B9, called folate, which is crucial for pregnant women. On the mineral side, in addition to iron, they contain manganese, magnesium and zinc