Lentils have always stayed in the shadow of its famous legume cousin- The Bean. One of the reasons lentils are gaining popularity in people’s diet these days is the nutritional benefits offered by them to lose pounds gained in the holiday season.
Lentils are also a major source of fiber. Various studies have revealed that Americans consume only 12-15 grams of fiber in a day. It is for this reason that ½ a cup of lentils is added to salads, soups and other foods consumed regularly by US citizens so as to fulfil their daily requirement of fiber.
Lentils also have a low glycemic index and if included in our diet on a regular basis will help to manage and maintain weight and blood sugar levels. Lentils break down gradually releasing energy in the body slowly. It is for this reason that foods such as lentils having low glycemic index help to sustain our body’s requirements all through the day leaving us with no need to munch mindlessly.
These legumes also contain nutrition bonus in the form of ‘folate’ which contains vitamin B which is necessary in new cell production. Lentils are also extremely rich in iron and protein content, making it the ideal nutritious food that should be included in our diet on a regular basis.
A single serving of lentils costs us only 14 cents and offers seven grams protein from consumption. Compare this cost with other plant proteins such as peanuts which cost 25 cents per serving and beans costing 23 cents per serving.
How to cook the nutritious lentils legume?
Are you also wondering how to cook this legume so that its nutritious levels are maintained? It is very simple. You do not need to soak lentil like beans. Rinse them and look for debris. Then boil them till they become soft which will approximately take 20-30 minutes. After which drain the excess water and rinse with cold water. This cooked and covered lentil will stay fresh for consumption (if placed in the refrigerator) for three days.
Lentils taste the best when you mix them with veggies, garnish cheese and fresh lemon juice to form a salad. However, if you are wondering how to cook this legume into a mouth water soup then simply mash and mix lentils with chicken, celery, spinach, carrots, tomatoes, sauté onions and any other herbs of your choice to make your quick to consume vegetable-lentil soup.