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The benefits of legumes are countless, foods that for this reason deserve to arrive on our tables every day. Among these, lentils undoubtedly deserve a separate mention. In addition to being very nutritious and low in fat, lentils are indeed extremely versatile, suitable for the preparation of many (many) recipes full of flavors. They are also said to bring luck and money, a food that for this reason we are traditionally used to consuming on New Year’s Eve.

What are lentils used for?

Both green lentils and red lentils have a high nutritional value, a food that is therefore perfect for obtaining the right energy to better face each day. Indeed, they offer 300 calories per 100 grams of product and an optimal intake of complex carbohydrates. They are also rich in fiber, ideal for promoting digestion, limiting bad cholesterol, eliminating the problem of constipation at the root, stimulating metabolism.

Lentils are legumes with a high vegetable protein content, so also perfect for those who follow a vegetarian or vegan diet. Even without consuming meat, it is indeed possible to guarantee the body a good source of protein from which to draw. They also provide the body with mineral salts such as potassium, phosphorus and iron, as well as vitamins. What vitamins do lentils contain? The ones present in greater quantity are the B vitamins. Lentils are good for your health, but are they also tasty? Of course yes, they are very tasty, a rustic and intense flavor. Red lentils, however, just to point out, have a slightly sweeter and less pungent flavor than green ones.

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How many grams of lentils for one person?

It is quite difficult to answer this question. The amount of legumes to include in your diet varies from person to person, depending on the goals you want to achieve (weight loss, muscle mass increase, well-being), depending on your lifestyle and the energy to face each day. We recommend that you get help from your doctor or a nutritionist. Usually, however, a consumption of around 80 to 100 grams of lentils is recommended if you want to eat them as the main food of the meal. If, on the contrary, they are to be used only as an accompaniment, it is advisable to halve the dose.

Consuming about 80 grams of lentils guarantees your body many important nutritional elements, but it is important to remember that lentils (as well as legumes in general) can create bloating problems or digestive difficulties. This risk is caused by the skin of the lentils, which indeed contains poorly digestible elements. It is enough to eat a smaller quantity of them to avoid this problem or to buy peeled lentils, thus deprived of their skin. Fortunately, they are very easy to find on the market, available in practically all supermarkets.

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Recipes with lentils

Everyone knows the recipe for pasta and beans, a typical recipe of the Italian gastronomic tradition, a first dish not only rich in taste but also very nutritious and energizing. What not everyone knows is that lentils can be used instead of beans. Not only pasta and lentils, it is a perfect legume for the preparation of soups, soups and soups. Lentil soup is undoubtedly ideal for the winter period, when you want really rich dishes that can be defined as a real comfort food. Also try lentil puree. With the addition of anchovies, it takes on a truly appetizing savory flavor.

Lentils are also perfect to accompany meat or fish. In this case they can be simply sautéed with onion, garlic and some herbs or you can try making lentils with lemon juice. Alternatively, try stewed lentils with the addition of fresh tomato sauce. Lentil dumplings are also a must. They are simple to make. In fact, all you have to do is mix the lentils, add the egg and the parmesan, form balls to pass through the breadcrumbs and cook them. You can fry them, cook them in a pan with a tablespoon of extra virgin olive oil, cook them directly in the oven. Regardless of the cooking method, you will see that it will be successful. Try giving your kids a lentil dumpling, you’ll see they’ll like it too.

Another recipe with lentils that deserves a mention, lentils and cotechino. There is certainly no need to introduce it, it is a typical holiday recipe, to be brought to the table on the last day of the year or the first day of the year. Tasty, tasty, really appetizing, but not only. According to tradition, eating this dish provides great luck in the coming year, luck and even money. It may not be true, but trying doesn’t hurt after all.

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