lenses

The lens, the small legume, has long since ceased to be found only in a stew, because it is also becoming increasingly popular as a salad or in exotic cuisine. Thanks to its ingredients, it is a real powerhouse. The smaller the lens, the finer the aroma.

What you should know about lenses

The compression of the lens probably originates from the central region or Asia Minor. Nowadays the legume is mainly grown in Spain, Turkey, Russia, South America, Canada, China, India and the Middle East. The lentil was an important staple food for the ancient Egyptians.

There are different types of lentils, which are differentiated according to their size: The smallest sugar lentils are around 4 to 5 mm in diameter. The central lenses are between 5 and 6 mm and the plate lenses, the most commonly used variety in Germany, are 6 to 7 mm in size. Larger specimens are called giant lenses. The different types also differ in terms of color, as there are green, red, yellow, brown and purple-colored lentils, but they are all flat and round and have a creamy-soft consistency.

Some varieties are offered with the peel, while others are already peeled.

It should be noted that most of the valuable ingredients and a large part of the aroma are in the bowl. The peeled lentils, on the other hand, are easier to digest due to their lower fiber content. The lentil harvest season is from May to autumn. On the market, however, the vegetables are almost only available in the dried form or as canned food, so that the lentils are available all year round.

Importance to health

The lens is a small power pack that has many positive effects on health. The legume is particularly valued for its high content of valuable nutrients, especially the remarkable proportion of vegetable protein, from which not only vegans and vegetarians benefit greatly.

The lens is also rich in fiber and numerous complex carbohydrates. The blood sugar level rises slowly as a result, which consequently only causes a small amount of insulin to be released. This makes the legume ideal for diabetics. The dietary fibers keep you full for a long time and support digestion and the immune system. They take in toxins from the intestines and excrete them. Sprouted lentils should be enjoyed as often as possible, as the density of nutrients increases significantly through the germination process.

The lentil is particularly easy to digest and the two missing amino acids are also present. The contained protein, B-vitamin choline and magnesium also stimulate fat burning. Therefore, the lens is ideal for people who want to lose weight. Furthermore, the lenses lower high cholesterol levels, so that the heart and circulation are protected against diseases.

Ingredients & nutritional values

In addition to a high protein content, the lentil contains numerous fiber, minerals and trace elements such as iron, magnesium, potassium, calcium, phosphorus, copper and fluorine.

The B vitamins, which strengthen the nerves, are abundant in vitamins. The contained provitamin A is converted by the body into the valuable vitamin A, which is important for the eyes and the immune system. The vitamin E in the lens has a cell-protective effect. The proportion of zinc, which is important for hair and nails, for example, is also particularly high. The lentil does not contain any fat, but it does contain plenty of fiber, so that it is very full and sustainable.

Intolerances & allergies

The lens is not so good for people with gout or high uric acid levels. The reason for this is the relatively high purine content. It is also important that the lentil is not consumed raw, as it contains toxic ingredients that can lead to headaches] and nausea.

The toxic substances are only lost during cooking. The legume also contains carbohydrates, which are not split and can lead to flatulence. This can be prevented by adding a pinch of caraway or fennel to the cooking water. The peeled lentils are easier to digest.

Shopping & kitchen tips

In Germany, all types of lentils are sold dry. When shopping, you should make sure that there is no floury residue on the bottom of the pack, as this is often a sign of a parasite infestation. In general, lens storage is fairly straightforward.

They prefer a cool, dark place and should be kept in an airtight package. So they can be kept for at least a year. The plate lentils are also offered in tins, whereby the best-before date must be observed. Once the can is opened, it should be stored in the refrigerator and consumed quickly. Older lentils lose their taste over time and take longer to cook. Therefore, newly purchased lenses should never be mixed with old ones. Cooked lentils can be frozen for at least half a year.

Preparation tips

The lens is offered in different varieties. In Germany, the plate lentils are a typical ingredient for stews. Lentils love sour food, so a dash of vinegar added to the soup after cooking rounds off the taste perfectly. Large varieties cook faster if covered with plenty of water and soaked for three to four hours. Then they only need about 45 minutes to cook.

The red lentil from India is already peeled and therefore cooked quickly. This also applies to the yellow specimens. The smaller lentil with a bite is good for a rustic salad or as an accompaniment to poultry and fish. The puy lentil, the nutty variety from France, has a crunchy bite and is often used in a salad. Along with the beluga lens, it is one of the finest types of lenses. The lentil is also a pleasure in combination with smoked foods and autumn vegetables such as leek, pumpkin and celery or eggplant, tomato and paprika. Thanks to the creamy-soft consistency, the legume is also suitable for purees.

Musy lentils are the ideal basis for spreads, pastes, sauces and vegetarian mini meatballs. Caviar lentils, the small black specimens, have a particularly fine taste and a firm consistency. In France, the lentil is often prepared with bacon, onions, parsley and red wine, in Italy with onions, garlic, olive oil and sage, in Russia with mace and in Spain raw onions are combined. Beluga lentils are very popular in upscale kitchens.