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LIVING making carbs count
ON THE PULSE
With such variety
on offer, lentils
provide plenty of
nutrition, taste
and texture to
many meals.
They are full
of fibre, so are
great for your
digestion, make
you feel fuller
longer, and
won't cause your
blood glucose to
spike -what's not
to like? This complex carb has
been part of the human
diet for millennia and is
distinguishable by its shape.
The optical lens (double-convex
shaped) is named after the lentil -
'lens' being the Latin name for lentil.
Lentils come in many different
varieties and, as part of the wider
legume family, they are low in fat
and packed with protein, B vitamins,
magnesium and antioxidants.
Lentils also include a long list
of proteins, helping you feel fuller,
longer, and hence often used by
dieters, and complex carbohydrates,
so you don't get blood glucose spikes
after eating them. In addition, as
part of a normal diet, they contain
10% of your potassium needs, 18%
magnesium and nearly 37% of your
iron needs.
Today the lentil (Lens culinaris)
is part of everyday diets in parts of
the world. In the Indian subcontinent
dhal, or lentil curry, is part of the
daily diet, eaten with both rice and
roti. And boiled lentil and lentil stock
are used as a thickening agent in
most vegetarian curries. But there's
plenty of other ways to enjoy this
perfect little pulse.
Ways to enjoy
Most supermarkets sell a great
selection of lentils - canned, dry and
precooked in pouches - and you can
also find them in health food shops.
They're a great, low-cost addition
to your diet, particularly brown and
green lentils.
These are just some of the ways
to enjoy them - for dried and canned
lentils, give them a good rinse several
times before cooking:
Dhals: For a tasty supper for
two, try this tarka dhal from BBC
goodfood… Add 200g red lentils to a
pan with 1-litre water and a touch of
salt. Bring to the boil, reduce the heat
and simmer for 25 minutes, removing
the frothy top that forms, then cover
and cook for another 40 minutes.
Meanwhile, add a glug of vegetable
oil to a frying pan and cook 1 onion
and 3 cloves of garlic until softened.
Add ¼tsp turmeric and ½tsp garam
masala, then cook for another
minute. Put the lentils into bowls