Lentil . It belongs to the Papilionaceae family (Papilionoideae), species Lens culinaris, Lens esculenta. It is native to the countries of southwestern Asia, with a high concentration of nutrients. The commercial varieties are the blond Castilian lentil and the La Armuña lentil , the pardina and the green or verdina lentil.
Origin
This legume is native to the countries of south-west Asia , from where it spread rapidly to the countries of the Mediterranean basin. It is currently a widely cultivated plant in all temperate regions, as it is easy to harvest, it favours the regeneration of the land when its cultivation alternates with that of cereals, and it is rich in energy , cheap, easy to preserve and capable of combining with all types of foods. The main world producing countries are Turkey and India .
Diversity and types
It is a disorderly plant, rarely exceeding 50 centimetres in height, with pinnate leaves ending in tendrils. It forms small flowers with white, light blue or lilac petals arranged in small clusters. It is harvested when it has matured and is consumed cooked. The rest of the plant is used as fodder. Two basic varieties are cultivated for consumption; one produces small seeds (3-6 mm in diameter) of a brown colour and the other yellow and larger (6-9 mm in diameter), although there are numerous types of lentils that are classified according to the colour of the seed .
The most common are the green or verdina lentils (variety Dupuyensis), small in size and green or yellowish green with blackish spots; the so-called lentils, blonde lentils or queen lentils, among which are the blonde Castilian lentil and the blonde of La Armuña (variety Vulgaris ); the yellow lentils, of Asian origin; Orange lentils, which are a staple food in the Middle East; brown lentils (Vairabilis variety), originally from India; red lentils, which have a very fine flavour and are very suitable for making purées; and blue-green lentils, which grow in volcanic areas
. The commercial varieties are the blond Castilian lentil and the La Armuña lentil, the pardina lentil and the green lentil.
Nutritional value
Lentils are a food with a high concentration of nutrients . Carbohydrates are the most abundant and are mainly made up of starch . Their vegetable proteins , although in good quantity, are incomplete, since they are deficient in methionine (essential amino acid). However, if lentils are combined with cereals such as rice, foods rich in this amino acid, they become proteins of high biological value, comparable to those provided by foods of animal origin. The lipid content is very low.
The fiber content, although important, is also lower than that of other legumes. As for vitamins , they are rich in B1, B3 and B6, which is good, and they are not so rich in folic acid. Zinc and selenium are abundant, but especially in iron, although it is absorbed worse than the content in foods of animal origin. Selenium is an antioxidant mineral that protects the cells of the human body from oxidation caused by free radicals. A common feature of all legumes is the presence of nodules on the roots containing bacteria of the genus Rhizobium, capable of transforming atmospheric nitrogen , which plants cannot use, into organic nitrogen (nitrate), which they can use. Legumes are therefore rich in proteins, nutrients that contain nitrogen molecules in their composition. Legumes are often planted in order to replenish nitrogen in the soil.
Advantages and disadvantages of its consumption.
The carbohydrates contained in lentils are complex (slow-absorbing), so the glucose passes into the blood gradually without causing spikes in blood sugar, a property that is particularly beneficial for diabetics. In addition, due to their interesting fibre content, they provide a high satiating power, which contributes to the absorption of carbohydrates being even slower and improves intestinal transit. Fibre and certain indigestible oligosaccharides inside the grain are attributed with the property of causing meteorism or flatulence, an annoying circumstance for many people who have to limit their consumption.
The discomfort is reduced if they are taken in a puree and passed through a strainer (to remove the skin) or mixed with vegetables or potatoes to make them softer. Carminative seasonings (fennel, etc.) can also be added to facilitate the digestion of these foods. It is widely said that lentils are very rich in iron, however, it is non-heme iron, which is difficult to absorb due to the physiological influence on the organism. To improve the use of this mineral, lentils should be accompanied by foods rich in vitamin C, which increases its absorption.
For example: tomato salad, lentils with peppers and other vegetables and for dessert a fruit rich in this vitamin such as citrus fruits, kiwi, strawberries, melon , etc. Lentils, like any legume, do not have to make you fat nor should they be excluded from a weight loss diet if the amount consumed is measured and they are cooked lightly (stewed with vegetables, in a salad, etc.). In this way, nutritious, low-calorie and very tasty dishes can be prepared.
In addition, they are very low in lipids or fats, which contribute to regulating cholesterol levels in the blood, as long as they are combined with cereals and vegetables. In this way, we will obtain a complete protein intake, like that provided by meat products, with the advantage that they do not contain saturated fats or cholesterol typical of foods of animal origin. Lentils sold in tin have the particularity of having added salt as a preservative, which can be eliminated if they are rinsed before eating. However, those that are already seasoned are generally fatty dishes and rich in sodium, since ingredients of animal origin (chorizo, blood sausage, bacon, etc.) are normally used in their cooking.
In the diet of children under 1 year of age
When introducing foods other than milk into the diet of a child under 1 year of age, a process known as weaning , lentils are taken into account when the baby is already 7 months old.
In the kitchen
Lentils, in their many varieties, are used in a large number of traditional recipes in national and international cuisine . Today they are mixed with new ingredients, creating lighter dishes, suited to a greater concern for diet, served as a starter or main course, in salads or as a garnish. Together with peas, they are the only legumes that should not be soaked in water to hydrate. Simply, when cooking them, cover them with cold water to prevent the skin from drying out and falling off; and carminative herbs, which stimulate digestion and combat gas, such as fennel, savory, bay leaves, thyme, cumin, parsley or cloves, can be added to the cooking water. If there is not enough water, this should be added little by little and not abruptly.
Canned lentils are already cooked. Lentils should only be drained and rinsed before eating to remove the liquid that comes in the can. If you want to heat them, just put them in a saucepan for a few minutes along with the seasoning you are going to eat them with. There are also canned lentils sold that are already seasoned and only need to be heated before eating them. They are easier to digest in puree form, especially if you remove the skin that covers them. Lentil flour is made in North African countries and in the Near and Middle East . It is used mixed with cereal flour to increase the protein content of the diet. The usual serving is 60-80 grams per person (raw weight) and when cooking them you have to keep in mind that when they are cooked, they multiply their weight two and a half times.
Quality criteria in purchasing and conservation
They can be purchased packaged or in bulk. If they are sold packaged, the quality of this food is indicated by the colour of the labels. A red label means that they are of superior quality; a green one means good quality and a yellow label means inferior quality. Whether you buy them in bulk or packaged dry, you should check that they are not broken and that they give off a fresh smell, with a slight hint of nuts. At home they should be kept in a cool, dry environment, protected from light, humidity and insects. If they are packaged, it is preferable to keep them in their own packaging, respecting the conditions indicated. However, once the packaging has been opened, or if they have been bought in bulk, lentils are best kept in a container with an airtight seal. In this way, their properties are maintained for more than a year, although the longer they are stored, the longer they will take to cook.
Soils
- In the production area there are brown and reddish-brown soils, sandy soils, brown earth and dark soils.
- The predominant soils are red and deep, neutral or slightly alkaline, with sufficient amounts of calcium and potassium and a variable richness in phosphorus.
- They are soils poor in organic matter.
Climate
- The climate in the area is continental, with long, cold winters and very short, hot, dry summers.
- Temperatures range from -10ºC in December and January to 35ºC in July and August.
- Rainfall is scarce with an annual average of 300-400 mm.
- Hydrography
- It is scarce, limited to the presence of streams that flow into different tributaries of the Tormes River.
