Lentils used to be more like poor people’s food. They have a long shelf life, are very satiating and are also inexpensive. But times are changing. Since the lens is extremely nutritious and healthy, it is becoming more and more popular, especially among health-conscious people. Even the gourmet cuisine has discovered the lens for itself, because it is extremely versatile and its variety of colours is also visually impressive. Whether hearty, exotic or sweet – the lens cuts a fine figure even in the most daring preparations. Small lens varieties taste particularly fine because they have a higher proportion of peel in which their delicate aromas hide.
In many countries of the world, rice and pulses are traditional staple foods. Legumes are also becoming more and more popular here. And rightly so, because from a nutritional point of view they complement each other perfectly. In combination, they offer the human organism exactly the right ratio of vital amino acids to build up fully-fledged proteins.
What makes lentils so valuable?
Lentils have a high protein and fibre content and also contain many complex carbohydrates. Due to the high fibre content, lentils have a low glycemic index (GLYX).
This means that they cause the blood sugar level to rise only slowly and therefore cause only a small amount of insulin to be released. Dietary fibres also provide long-lasting satiety, good digestion and support the immune system by absorbing and eliminating toxins from the intestines.
The nutrient composition of the lentils seems so interesting to a Canadian company that they are currently even developing an energy sports bar based on lentils. Canadian studies of competitive athletes have shown that their endurance performance increases significantly if they eat more lentil dishes instead of potatoes or noodles before the competition.
Lentils are a good source of protein
Especially for vegetarians or vegans lentils are a valuable source of protein. To increase the biological value* of the lentils, they should be enjoyed together with a whole rice, because the lentils lack two essential amino acids (methionine and cystine), which are however contained in the rice.
By combining both foods, the body can be provided with all eight essential amino acids. Therefore, this combination is optimal from a nutritional point of view.
Enjoy germinated lentils as often as possible, because the germination process significantly increases their nutrient density, they are particularly easy to digest and the two missing amino acids are also suddenly present.
Our recipe for rice and lentils with vegetables
Ingredients for 2 portions:
2 tsp olive oil
100 g onions
100 g red peppers
100 g yellow peppers
1 clove of garlic
500 ml water
80 g lentils (raw)
30 g rice (e.g. parboiled)
8 tsp crème fraîche
2 tsp chopped parsley
100 ml vegetable broth
Peel onions, chop finely, squeeze garlic. Cut the peppers into fine strips.
Heat the oil in a large pan. Brown the onions, garlic and peppers for about 8 minutes. Always stir well.
Put half of the mixture in a bowl. Put aside and keep warm.
Add water, lentils, rice and vegetable stock to the other half of the mixture in the pot. Bring to the boil and stir from time to time.
Cover and simmer for about 30 minutes.
Arrange it on the plates and put the vegetables on top. Garnish with crème fraîche and chopped parsley.