About LENTILS♥

Publié le par Isabella-Vegan-♥

http://en.wikipedia.org/wiki/Lentil

Nutritional value and health benefits

Lentils, raw (Dry Weight)
Nutritional value per 100 g (3.5 oz)
Energy 1,477 kJ (353 kcal)
Carbohydrates 60 g
Sugars 2 g
Dietary fiber 31 g
Fat 1 g
Protein 26 g
Thiamine (Vit. B1) 0.87 mg (67%)
Iron 7.5 mg (60%)
Percentages are relative to US recommendations for adults.
Source: USDA Nutrient database

 

Lentils contain high levels of proteins, including the essential amino acids isoleucine and lysine, and are an essential source of inexpensive protein in many parts of the world for those who adhere to a vegetarian diet or cannot afford meat.Lentils are deficient in two essential amino acids, methionine and cystine.] However, sprouted lentils contain sufficient levels of all essential amino acids, including methionine and cystine.

Apart from a high level of proteins, lentils also contain dietary fiber, folate, vitamin B1, and minerals. Red (or pink) lentils contain a lower concentration of fiber than green lentils (11% rather than 31%).

 Health magazine has selected lentils as one of the five healthiest foods.Lentils are often mixed with grains, such as rice,  which results in a complete protein dish.

In several tribal areas of Inner Mongolia, a salve made from lentils, coriander, and cumin is used as a folk remedy for infertility.

 Iron content

Lentils are one of the best vegetable sources of iron. This makes them an important part of a vegetarian diet, and useful for preventing iron deficiency

***Iron is particularly important for adolescents and pregnant women, whose requirements for it are increased.

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Lentils, raw (Dry Weight)
Nutritional value per 100 g (3.5 oz)
Energy 1,477 kJ (353 kcal)
Carbohydrates 60 g
Sugars 2 g
Dietary fiber 31 g
Fat 1 g
Protein 26 g
Thiamine (Vit. B1) 0.87 mg (67%)
Iron 7.5 mg (60%)

 

 

Lentils, raw (Dry Weight)
Nutritional value per 100 g (3.5 oz)
Energy 1,477 kJ (353 kcal)
Carbohydrates 60 g
Sugars 2 g
Dietary fiber 31 g
Fat 1 g
Protein 26 g
Thiamine (Vit. B1) 0.87 mg (67%)
Iron 7.5 mg (60%)

 

 

Lentils, raw (Dry Weight)
Nutritional value per 100 g (3.5 oz)
Energy 1,477 kJ (353 kcal)
Carbohydrates 60 g
Sugars 2 g
Dietary fiber 31 g
Fat 1 g
Protein 26 g
Thiamine (Vit. B1) 0.87 mg (67%)
Iron 7.5 mg (60%)

 

This high-fiber, protein-rich legume cooks in 20 to 40 minutes, depending on the dish, and requires no soaking. Lentils are the basis for many starters and salads, soups and stews, side dishes and Middle Eastern pastas. The distinctive flavor has been adapted to a variety of classic cuisines, from France to the Mediterranean, from India to Mexico and North America.

The usual supermarket offerings are brown lentils, but there are other varieties and they’re all worth looking out for. Chefs prefer the pricier small black “beluga” lentils (in their raw state they glisten like caviar, _but the resemblance stops there_thanks God!) and the firm green Le Puy lentils from France, because when cooked both types stay intact and maintain a firmer texture. But the flavors of all three are similar enough to make them interchangeable in this week’s recipes.

Red lentils, available in Indian and Mediterranean markets, have a different taste, more akin to dried favas or split peas, and a very different texture when cooked, so do not attempt to substitute these for the brown, black or green varieties.

One fact worth noting: unlike other beans, lentils do not contain sulfur, the gas-producing element in legumes. And in addition to being

***an excellent source of soluble fiber and a good source of protein, manganese, iron, phosphorous, copper, vitamin B1 and potassium, lentils are an excellent source of molybdenum, a mineral important in the metabolism of fats, carbohydrates and iron. --

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Recipes:

1- Lentils With Pasta :

http://www.nytimes.com/2009/01/29/health/29recipehealth.html?_r=1

2-Lentil Dal

http://www.nytimes.com/2009/01/30/health/nutrition/30recipehealth.html

Last updated by Isabella Jan 31.

Publié dans SANTE-HEALTH

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