Let's talk about lentils

Let’s talk about lentils?

Lentils are a legume originating in Central Asia and consumed since prehistoric times. This legume is rich in:

• Vegetable protein

• Fiber

• Sodium

• Potassium

• Thiamine

• Vitamin b6

• Zinc

There are several colors, the most common being green, red and brown. Green and brown ones keep their shape better after cooking.

The recommendations for eating lentils are in line with the recommendations for legumes: 1-2 servings per day:

• 1 tablespoon of raw dried legumes (25 g)

• 3 tablespoons of fresh raw legumes (80 g)

• 3 tablespoons cooked dried/fresh legumes (80 g)

Before eating, you must prepare it, and lentils are usually in their dry form, so they need to be soaked in water for at least 8 hours and then cooked.

They can be used in combination with whole grains and vegetables, in vegan dishes. Or be the source of carbohydrates in combination with an animal protein (meat, fish) and vegetables.

_References:

_{Cokkizgin A, Shtaya MJY. Lentil: Origin, Cultivation Techniques, Utilization and Advances in transformation. Agriculture Science, 2013; 1(1); 55-62.}

_{Guide to cooking Beans, Chickpeas, Lentils and Peas. Pulses Canada, Manitoba, Canada. 2008, 1-2.}

_{Leguminosa a leguminosa, encha o seu prato de saúde. Associação Portuguesa dos Nutricionistas. 2016. ISBN: 978-989-8631-28-2}