Lentils Nutritional Value And Properties

Lentil benefits and varieties

Plant of the legume family (Leguminosae Juss. ) from the subfamily Papilionaceae, species Lens culinaris, Lens esculenta . It is native fromcountries of southwest Asia ( Turkey, Syria, Iraq) , from where it spread quickly throughout the countries of the Mediterranean.

The oldest remains of its cultivation date back to 6600. of C. makes it one of the oldest foods cultivated by man for almost 9000 years of antiquity. They were widely used by the Egyptians who considered it a basic food and later by the Greeks and Romans.


They served to food to people throughout the Middle Ages. Currently it is a plant widely cultivated in all temperate regions, since it is easy to harvest, promotes the regeneration of land to alternate their crop with cereals and is rich in energy, cheap, easy to preserve and can be combined with all kinds of food. The main world producers are Turkey and India.


It is a messy palnt with pinnate leaves ending in tendrils. Form small flowers with petals of white color, light blue or purple and arranged in small bunches and is annual.


Lentil varieties
For consumption two varieties are grown: one produces small brown seeds and the other yellow and larger, although there are numerous types of lentils that are classified by seed color: green or verdina lentils, small size and color green or yellowish green with blackish spot; calling the lentejón, lentils blondes or queen, among which are the Spanish blonde and blonde Armuña , yellow lentils, Asian , lentils oranges, which are a staple in the Arab World ; brown lentils or pardinas, originating in India, very fine and very suitable for making purees and blue green lentils, grown in volcanic areas.


Dry seeds are consumed and are the only legumes that must not be soaked in water to hydrate them. Just when cooking, cover them with cool water to prevent dry skin and come off.


Nutritional assessment
Per 100 grams:

Calories: 336 Kc only , so we could call as "light" food. Proteins .  They provide 25 gr. protein , equivalent to 160 gr of meat or wholemeal bread. This is its most striking quality.


Fiber . Contributes 12 % of the necessary fiber, which gives a high ease fordigestion, long as we cook them with vegetables.


Fat: 25 gr.Carbohydrates: 54 gr. Iron: . 8.6 mg , three times that meat, hence its deserved fame. Combining them with fruits rich in vitamin C, in the dessert or  salad with peppers, promotes its absorption. Iron is essential for physical activity and good mood.

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