lentils

origin:

lentils are part of the pea family and believed to be originated in the near east or mediterranean area over 8000 years ago. they are the oldest pulse crops and the earliest ones to be domesticated. the beans derive their name from the latin word for ‘lens’ because of its shape. lentils vary in color and can be green, orange, red, brown or black. there are over 50 types of them. they grow the best in colder weather in vines and each pod contains only about one or two lentils. in history lentils where either a food of the poor or a luxury reserved only for the upper class. this depended on the country: while it was only fed to royalty in egypt, in greece it was left to the less fortunate. 

properties:

one cup of lentils contains about 230 calories, 40 grams of carbs, 18 grams of protein, 16 grams of fibre and almost no fat. as they deliver a lot of protein and iron for little calories and fat, they are a great healthier substitute for meat. lentils further contain b vitamins, folate, selenium, magnesium, phosphorus, potassium, zinc, copper and manganese. 

benefits:

lentils are a great plantbased source of protein and can help you build and maintain lean muscle mass. their high fibre content also helps with fullness, making them a great addition to the diet of anyone who wants to lose a little bit of weight. lentils also stabilize blood sugar, help to lower cholesterol and prevent heart disease. Iron, magnesium and zinc help against fatigue, whilst folate is an important mineral for pregnant women. 

use:

lentils can be bought both dried and pre-cooked and canned. the dried version is a bit cheaper but does not always work for people with a sensitive digestion system. dried and cooked beans taste different from the pre-cooked ones so your choice can also depend on the type of meal you are considering. dried beans work great in soups, curries and anything with a sauce, while pre-cooked and canned lentils work better in salads or as the key-ingredient to homemade lentil burgers.  

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