Lentils are a member of the legume family. They grow in pods, resemble small beans and come in red, brown, black and green varieties. Lentils are without a doubt a staple of most meals across the country, but despite being such a crucial part of the Indian diet, they remain an undervalued food item. Few people are aware of the benefits they provide for our health. Legumes are rich in protein and fiber, provide satiety and help you feel full longer. Because of their low cost and quick and easy preparation, lentils are a widely available source of high-quality protein for many people around the world. Here are five easy steps you can take full advantage of and reap the benefits.
Also Read: Ayurveda: Why Lentils Should Be Soaked Before Cooking
Use organic dals: Even though dals are a fantastic source of protein (especially for vegetarians), it is recommended to always choose unpolished dals as they are closer to nature. This helps in maintaining its wholesomeness and goodness. Try to stay away from shoes that have been artificially polished with water, oil or leather.
Use quality brands: To ensure that your legume choice is rich in nutrition, a good amount of protein, almost no fat and moderate in calories, always choose brands you can trust.
Add Variety: Eating lentils alternately makes perfect sense because there are so many varieties of lentils available in our area, each of which has its own unique nutritional and health benefits.
Make recipes: Try different things with them to come up with fresh food to avoid boredom. Legumes can be used to make a variety of dishes, including salads, stews, pilafs, and snacks. Test Bengali dalpuris and a daal bhaatey, ghugni (black gram or dried yellow/white peas cooked in a sauce) and sattu from Bihar, delectable gate ki subzi and dal panchmali from Rajasthan, and kadi and khati meethi daal from Gujarat made with toor daal (arhar). Plus, you can make your own recipes for fun. Adding extra dals to your diet is easy and delicious with a dal soup.
Consume Every Day: Since they were originally consumed across the country, make lentils your favorite ingredient and eat them at least once, if not twice, a day. However, this diet is being phased out, like many other healthy ones. It needs to be revived right away.
Dry lentils should be stored well packaged in a cool, dry place. The utility room is ideal, but a kitchen cupboard also works well. It’s best to put leftovers in an airtight container or freezer bag as soon as you open the plastic wrap. This protects your lentils against odors and moisture.
For most people, lentils are a healthy addition to a balanced diet. However, it’s worth noting that, like other legumes, lentils contain natural compounds commonly referred to as “antinutrients.” These include phytic acid that binds with nutrients like iron and zinc, making the minerals harder for us to absorb. The phytic acid content of lentils is even lower than that of corn, wheat and soybeans. In addition, these antinutrients can be reduced by soaking and cooking.