There is a secret to cooking lentils without breaking them and losing iron and antioxidants

They have always been considered poor man’s meat because lentils are high in protein and iron compared to other legumes. Bringing hot soup from these legumes to the table in winter can really be a panacea for our well-being.

However, improper cooking puts all their nutrition at risk. As recommended for fish in order not to lose nutrients and omega 3. But there is a secret to cooking lentils without breaking them and not losing iron and antioxidants, which we will briefly describe.

Ideal for a warm and restorative meal

Among their many properties, in fact, they are also suitable in cases of fatigue, anemia or malnutrition. Therefore, it can bring significant benefits to our body, especially after a long day at work or to our children after school. They are great for all age groups as they improve concentration and improve memory. These small legumes are able to reduce triglycerides in the blood.

Moreover, thanks to their high fiber intake, they are a great ally for our guts and those following a low-calorie diet. In fact, they facilitate intestinal transit and increase satiety. In particular, one serving contains about a quarter of the recommended daily amount of fiber. They are also rich in antioxidants such as isoflavones, which are beneficial against free radicals.

There is a secret to cooking lentils without breaking them and losing iron and antioxidants

To bring an excellent refreshing lentil soup to the table, you need to cook them correctly and try not to lose all the nutritional principles. Because they are large, medium, small, and very small, the cooking times of lentils vary by size. In addition, unlike other legumes, lentils do not necessarily require soaking and have a shorter cooking time. One tip to avoid making mistakes, especially in the kitchen, is to not rush. Therefore, to get the best results, you can first soak them for 20 minutes if they are small, and for several hours if they are large. Then cook them on low heat.

This is very important to prevent them from opening and breaking. Also, we should never boil them, but boil them and add water.

In addition, for optimal results, we can cook them in a terracotta pot, so they will have a richer taste. Finally, we can add slices of raw chili at the end of cooking to ensure iron absorption.

If we like hot food, we can bring vitamin D and antioxidants to the table with this usually autumn mushroom soup.


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(The information in this article is for informational purposes only and is in no way a substitute for medical advice and/or expert opinion. In addition, it does not constitute an element for formulating a diagnosis or prescribing treatment. Therefore, in any case, always consult a doctor or it is recommended to seek expert opinion and read the warnings and disclaimers of this article that the author may consult. HERE”)

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