Lentils refer to legumes and are often consumed in different variations of dishes. There are many varieties of this plant species and each variety has its specifics, cooking technology and other distinctive features.
All types of lentils grow in pods containing one or two seeds. They are usually round, oval or heart-shaped.
Many varieties are available in stores - yellow, brown, red, green and even black. The brown and green varieties are the tastiest and easiest to prepare.
All varieties differ from each other in their chemical composition, caloric value and other characteristics. It is difficult to say for sure which of the varieties is the most healthy. Each of them has its good qualities.
As for the green variety of lentils, it accumulates a lot of dietary fiber in the composition, which leads to the normalization of the digestive system. Intestinal microflora and its motility improve, constipation and other similar problems disappear.
The yellow bean is classified as a green variety and represents its refined counterpart. The shell is removed, as a result of which some of the valuable substances are removed. Due to this function, the product boils better and faster.
In order to make the right choice, the best advisor is one's own taste and the specific requirements of the body. To stabilize the functions of the digestive tract, the green variety of lentils is needed. Here are some more interesting facts about this variety.
History and essence of green lentils
Lentils are mentioned several times in the Bible, the book of Genesis tells the story of Esau, who gave up his birthright for a bowl of lentils and bread. Whether the lentils were exactly green is not clear, but since they are one of the old varieties, it is possible that the legend refers to them.
Green lentils are also known as large or Chilean and have a delicate aroma and nutty taste. They do not require soaking before cooking and maintain their firmness and shape during cooking, making them an ideal component for salads or pilaf on the table.
French green lentils /puy/, which are grown in the French region of Le Puy, are smaller and darker than regular the green ones, have the best texture and flavor of all lentils and are among the most expensive varieties of this legume. French green lentils appear grey-green and have light spots on the surface. The variety also remains firm and requires more cooking time, around 40 minutes.
The Le Puy name of the French green lentils comes from the name of the French region where it is grown. There it is a protected food name and the variety must necessarily have been grown in the region of the same name, which is located in Auvergne, France.
In our country they are called French lentils and they are the most expensive type of this leguminous plant. They are rich in vegetable proteins and fiber and French chefs call them the Caviar of the poor.
Statistics show that green lentils are the third most protein-rich plant food, right after soybeans and hemp.
The grains in this type are flatter, hard and do not fall apart when mixed.
Green lentils are considered to be the most delicate variety of lentils, as the taste of the grains is not as earthy as the brown. The green color is also more appetizing and pleasing visually.
Benefits of eating green lentils
Like all legumes, lentils are a good source of protein, including the green variety. About 30% of the caloric composition of the legume comes from proteins. In addition to essential amino acids, the high protein content also means a longer feeling of satiety. The insoluble fiber in which it is rich also contributes to this. They do not dissolve in water, pass almost intact through the digestive tract and speed up the metabolism. For the vegetarian diet it is one of the ideal foods.
Nutritional composition of green lentils
In addition to being an ideal source of plant-based protein, lentils also contain many valuable nutrients. The nutritional value in 100 g of the product is distributed in the following ways:
- The calorie content of the product is 116 kilocalories.
- Fats - 1.06 g, of which saturated - 0.15 g
- Carbohydrates - 52.7 g, of which sugars - 2 g
- Proteins - 24.6 g
- Fibers - 10.7 g
- Salt - 0.001 g
Chemical composition of green lentils
The chemical composition of the nutrients and vitamins of 100 g boiled lentils is the following:
Vitamins and micro and macro elements in green lentils:
- Beta-carotene;
- Vitamins A; B1; B2; B3; B5;
- Calcium;
- Copper;
- Iron;
- Magnesium;
- Manganese;
- Molybdenum;
- Phosphorus;
- Potassium;
- Selenium;
- Sodium;
- Zinc.
Some recipes with green lentils
How to prepare green lentils? Lentils are cooked most often in lentil stew or lentil soup, but they can be used for patties, lentil salads, tahini and other unexpected specialties. Garlic and onion are the spices that combine perfectly with green lentils and without them, it it is bland, so they are a must. To cook well, these lentils are boiled in more water and then the amount can be adjusted. It's easiest to make a soup and the French recipe is classic and will appeal to everyone.
French Lentil Soup
Products required:
1/4 kilogram of green lentils;
1 onion;
1 carrot;
5 cloves of garlic;
2 dry peppers;
1 tablespoon of flour;
1 teaspoon paprika;
1 tomato;
1 stalk of spring onions;
1 teaspoon of dill;
1 teaspoon of savory herb;
salt - by taste
Method of preparation:
Method of preparation: Wash the lentils and put them in cold water on the stove. When cooking, discard the first water in which the lentils have boiled. Add 850 milliliters of cold water and the finely chopped onion, carrot and peppers.
Then oil, salt and whole and unpeeled garlic cloves are added. Boil for 40 minutes.
The spring onions, flour and paprika are fried. Pour them over the boiled green lentils, then add the tomato, savory herb and dill. Boil the green lentil soup for another 10 minutes and it is ready to be served.
Salad with green lentils
Products required:
300 g green lentils;
100 g of baby spinach;
1 head of red onion;
1 clove of garlic;
1 sprig of thyme;
1 bay leaf.
Dressing products:
1 small head of red shallot;
2 tablespoons Dijon mustard;
2 tablespoons of wine vinegar;
2 tablespoons of olive oil;
salt and black pepper according to taste.
Method of preparation:
The lentils are boiled in water, by discarding the first water and then along with the water and the lentils, the onion, cut into large pieces, the thyme, the bay leaf and the garlic are boiled. It should not be overcooked, so that it doesn't become mushy.
The cooked lentils are strained from the water, left to cool and the vegetables and spices from the cooking are removed. The cooked lentils are mixed with spinach. In a suitable container pour the remaining products - mustard, olive oil, vinegar, salt and black pepper according to taste. They are beaten, until an emulsion consistency is obtained. Add the finely chopped onion.
The green lentil salad is seasoned with the vinaigrette, it is salted and served.
The lentil stew seasoned with smoked bacon acquires an incredible aroma and flavor from the smoked meat. The green lentils also combine very well with vegetables, especially carrot and tomato and in the company of caramelized onions is a must-try French cuisine suggestion.
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