Lentils: vegetable protein sources

Lentils, assorted vegetables, are native to the countries of Southwest Asia. Today, they are widely grown in temperate regions because they are very easy to harvest. A nutritional level, stand out as being a source of vegetable protein.They are also very rich in vitamin B, which is essential for healthy nervous system.

Read on to learn more about the benefits they have to bring you.

They are a source of vegetable protein

Often, tiredness and fatigue are caused by a protein deficiency. For this reason, they are included in the diet of those who decide to stop eating meat. Proteins are essential because involved in the formation of muscle and bone. At the same time, are important for the production of red blood cells, antibodies and enzymes.

However, note that the lentils lacking methionine, an essential amino acid. That is why they are considered incomplete and must be combined with cereals such as rice, which is rich in amino acid. When it eats thus the value of your protein intake becomes comparable to that provide food of animal origin.

They are rich in vitamin B

Lentils are rich in B vitamins These stimulate the proper functioning of the nervous system. At the same time involved in the process through which the body gets energy from food. They also care healthy heart and arteries, strengthening the immune system.

Confront retention

Being rich in potassium, lentils help eliminate excess fluid in the body. Thus neutralize retention that could generate other foods such as those rich in sodium.

Regulate blood sugar level

Thanks to its high fiber, lentils help maintain stable blood sugar levels.

Help prevent anemia

Lentils contain 37% of the recommended daily intake of iron. That is why that help prevent anemia. This mineral also promotes the transport of oxygen to vital organs, so that stimulates metabolism and functioning of energy production power.

For the body can incorporate all the iron they bring lentils, it is advisable to consume with a glass of orange juice or grapefruit. These fruits are rich in vitamin C, which promotes the absorption of this mineral.

Preserve heart health

The fiber and protein that bring the lentils help prevent heart disease. At the same time, these vegetables help regulate blood pressure. Its high content of magnesium improves blood circulation and facilitates the delivery of oxygen to all body cells.

They are a source of folic acid

A cup of lentils provides 90% of the recommended daily value of folic acid.This is important for the proper formation of the fetus during pregnancy. Moreover, its deficiency is responsible for the appearance of symptoms of depression or moodiness.

3 ideas to incorporate into the diet

There are many varieties of lentils. All of them are used in a wide range of recipes, either as a main dish, garnish or in salads.

Besides peas, pulses are the only hydrate is not necessary in advance. When is he going to cook, simply the must cover with cold water to keep the skin dry and peel. As can generate flatulence, it is advisable to add to water for cooking herbs such as fennel, bay leaf, thyme, cumin, parsley and cloves.

Each cup dried lentils (about 200 gr) yields two cups of cooked lentils and stockings. Each serving contains only 230 calories. While it is a fairly high figure is lower than in other foods such as rice. They also have very little fat and generate a prolonged feeling of satiety.

Lentil Burgers

Ingredients:

  • - 1 cup lentils, uncooked
  • - 2 ¼ cups vegetable broth
  • - 2 cloves garlic
  • - 1 red onion, sliced
  • - 1 carrot, sliced
  • - 2 tablespoons cumin
  • - 1 teaspoon pepper
  • - ¼ teaspoon ground cinnamon
  • - 1/3 cup oatmeal
  • - 3 tablespoons tomato paste
  • - 2 tablespoons olive oil
  • - Salt and pepper

Preparation:

1. Place the vegetable broth in a saucepan. Within it, boil the lentils and simmer for 15 minutes.

2. When the broth to cool, strain the water.

3. Place the lentils in a food processor and process until a thick paste.

4. Place dough lentils in a bowl and add the garlic, onion, carrot, oatmeal, pasta chi-tomato and cumin. Mix until a smooth dough and refrigerate for 30 minutes.

5. Separate the dough into pieces. Each molded in a circle.

6. Kitchen each patty for 10 or 15 minutes.

Find here more recipes for veggie burgers .

Mushroom salad, lemon and lentils

Ingredients:

  • - ½ cup lentils
  • - 2 cups water
  • - 1 tablespoon olive oil
  • - 300g sliced ​​portobello mushrooms (you can replace them with another variety)
  • - 2 cloves garlic, minced
  • - ¼ teaspoon crushed dried chillies
  • - 1 tablespoon lemon juice
  • - 1 tablespoon extra virgin olive oil
  • - Sea salt and pepper to taste
  • - 2 tablespoons chopped parsley
  • - ½ cup arugula

Preparation:

1. To cook the lentils, place in a saucepan with the water. When a boil, let them simmer for 24 minutes or until soft.Cuélalas and set them aside.

2. Bring a skillet over high heat and add two tablespoons of olive oil. When hot, add half the mushrooms. Let stand for a minute or two before shuffling. They should be lightly browned. Cook for another minute before removing from pan.Then repeat the procedure with the remaining mushrooms.

2. Lower the heat to low and replace the mushrooms in the pan. Add the garlic and chili and cook for two more minutes.Be aware that garlic does not brown. If this happens it will taste bitter. Then let the preparation aside to cool.

3. In a bowl, place the lentils, mushrooms and garlic with lemon juice and extra virgin olive oil. Spices to taste and add the parsley and arugula just before serving.

Lentil stew, asparagus and peas

Ingredients:

  • - 6 asparagus
  • - ½ kg of peas
  • - 1 cup of lentils
  • - 1 onion
  • - Garlic and parsley to taste
  • - Broccoli
  • - Whole wheat bread toasted
  • - Olive oil
  • - Salt to taste

Preparation:

1. Wash the asparagus, pink trunks and put them in a pot. Add the peas, lentils, onion, garlic and chopped parsley.Pour water over the ingredients to coat completely.

2. Bring the pot to the heat and let the mixture boils for at least 20 minutes. Then, add the broccoli and let boil for 10 minutes.

3. Remove from heat and add the toasted bread crumbs to make it a little thicker. Room comfortable and add olive oil.

Sources:

  • Mushroom, lemon and lentil salad
  • Importance of proteins in our diet
  • Lentil stew, asparagus and peas
  • Lentil
  • Properties lentils
  • Vitamin B
  • The advantages of eating lentils
  • Why should we eat lentils
  • What properties have lentils
  • Lentils

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