Green / brown lentil

Vicia lens

legume

Small, flat, lens-shaped seeds of a 40-cm legume whose pods each hold two; in soups, salads or stews. 100 g cooked provide 9 g of protein and 3.3 mg of iron, with folate and resistant starch.

Origin

Fertile Crescent

Season (United States)

all year round · grows in your region

Preparation

Rinsed, with no need to soak, they cook for 20 to 30 minutes in three times their volume of cold water; they are eaten cooked, never raw — in salads, soups and stews. Soaking, sprouting or sourdough bring its phytates down — and release the zinc and iron they were holding. High in purines: to rotate rather than stack, if the ground is sensitive.

Molecules

Resistant starch RS1 · GOS (galacto-oligosaccharides) · Saponins · Folates (B9) · Vitamin B1 (thiamine) · Plant iron · Zinc · Potassium · Copper · Protein · Lysine · Tryptophan · Vitamin B3 (niacin) · Vitamin B5 (pantothenic acid) · Phosphorus · Molybdenum · Choline · InositolIn small amounts, not counted Spermidine · SeleniumWhat slows things down Phytates · Purines

Did you know?

On 7 August 1996, the green lentil of Le Puy became the first vegetable to receive a protected designation of origin in France.