Green, black, beluga or coral lentils, for the best known, give color to our plates and are good for our taste buds. They are rich in protein and iron. Properly soaked and cooked, they are easy to digest. Eaten mashed, in soup, in sauce, simmered or cold in salads, green lentils can be adapted to any occasion. They are satisfying, warming and comforting, and offer a significant nutritional contribution, all the more so in winter. Zoom on Anicia green lentils
Anicia green lentils
Les lentilles vertes de la variété anicia ressemblent aux « lentilles du Puy », elles sont vertes très foncé et représentent les lentilles les plus communes en France et aussi les plus anciennes.
Les lentilles vertes anicia se digèrent bien car moins riches en cellulose que la plupart des légumineuses, elles ne perturbent pas la qualité de la flore intestinale.
Nutritional value of Anicia green lentils
Les lentilles vertes de la variété anicia sont riches en glucides, protéines, en fibres , en vitamines et en sels minéraux.
However, they are low in fatty acids, which is interesting for people wishing to follow a low-fat diet.
energy: 920 to 980 kJ / 200 to 240 kcal- protein: 23 to 28 g
- carbohydrates: 27 to 30 g, total sugars 1 to 2 g
- lipids: 1.4 to 2 g, saturated fatty acids 0.3 to 0.4 g
- fiber: 30 to 34 g
- total minerals: 2.2 to 2.6 g
- sodium: 2 to 5 mg
Can green lentils help you lose weight?
Les fibres contenues dans les lentilles anicia ont un effet coupe-faim. En effet, les fibres sont rassasiantes et donnent cette impression de « tenir au ventre » sans pour autant en manger de grande quantité.
What's more, the combination of fiber and protein means that anicia green lentils are slow to digest. As a result, they avoid a post-meal glycemic spike and its notorious "energy crash".
Soaking lentils before eating them
First and foremost, it's important to stress the importance of soaking lentils. Their phytic acid content can make them indigestible or even dangerous.
A quick reminder about lectins Lectins are proteins naturally found in plants, which act as protectors against predators. In short, they're a kind of immune system. However, for some people, especially those with an altered microbiota, this natural substance can cause major digestive problems: bloating, diarrhea, constipation, discomfort, spasms...
A good rinse, 24 hours soaking with regular water changes (especially when the weather is hot) and a long cooking time will destroy this undesirable bacteria. If your pulses smell bad during soaking, it's because bacteria have started to develop... in which case, throw them out!
After soaking, cooking lentils for consumption
You can see that if you soak them in clear water long enough, they start to develop a little sprout. This is a sign of good vitality, and means they cook much faster! But be careful how you cook them... Boiling them in a pan destroys all their valuable nutrients. We recommend gentle cooking, such as steaming or using a vitalizer.
Lentils, a sure bet in every culinary tradition
Les légumineuses se retrouvent dans toutes les traditions culinaires. Elles sont faciles à cultiver, à conserver, à cuire... Elles « tiennent au ventre » et sont nourrissantes.
They are also an excellent choice in countries where access to animal proteins is difficult. To enjoy all these benefits, lentils should be accompanied by cereals.
If you look at traditional dishes from the four corners of the globe, you'll notice that popular wisdom does indeed combine legumes and cereals, as in a dhal Indian coral lentil dhal couscous couscous, a chili con carne a South American chili con carne, Moros y Cristianos Cuban niambé West African niambé...
Anicia green lentils protect your digestion
Les lentilles vertes Anicia protègent votre digestion malgré les préjugés. Ce sont aussi des graines qui aident à perdre du poids parce qu'elles sont rassasiantes et qu'elles ont un indice glycémique bas (ce qui peut intéresser les diabétiques et les pré-diabétiques). Associées avec des céréales sans gluten, elles sont une bonne source de minéraux, d'oligo-éléments et de protéines. Longtemps considérés comme le plat du pauvre, les mets à base de légumineuses n'ont rien à envier à la haute gastronomie.