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Lentils – small tasty all-rounders with bite
Whether as Indian dal or in grandma’s stew, as a salad or in pancake batter, when it comes to culinary all-rounders, lentils are right at the top of the list – and rightly so! These small pulses may look inconspicuous, but they have a mighty punch and under the skin are rich in protein. From hearty soups to exotic curries, lentils are not only delicious, they fill you up, provide valuable vegetable protein and tempt you to indulge in ever-new flavours. But what makes these little powerhouses so special, and why should we pay more attention to them in vegan cuisine? Enter the world of lentils and find out why they’re taking our plates (and our hearts) by storm.
Red, yellow, green lentils… a culinary journey around the world
Lentils have been around since ancient times. In fact, the ancient Egyptians valued lentils and even packed them as food for the journey to the afterlife. The Romans also enjoyed lentil dishes. In India, where lentils have an equally long tradition, they are still on the menu almost every day. Dal is the main dish there – an aromatic lentil curry with ginger, turmeric and cumin. Red, yellow and black lentils all have their place in Indian cuisine, while lentils are also popular throughout the Mediterranean and Middle East. In Lebanon, for example, kibbeh bel adas is often served as a winter dish – a variation on the classic kibbeh (delicious bulgur balls) with lentils instead of meat, seasoned with oriental spices.
The French also have a fondness for legumes but prefer the prized Puy lentils. These retain their bite even in a stew and are an essential ingredient in „salade de lentilles“, a lentil salad best served with Dijon vinaigrette. Lentils are also used in home cooking, for example in aromatic soups and stews that can be described as true soul food. Besides lentils, you can also add vegetables such as carrots, celery, onions and possibly potatoes and, if you like, a dash of vinegar. Even the down-to-earth Swabians have long since embraced lentils: served with spaetzle and seitan sausages, they are a regional delicacy. And yes, Italian cuisine also celebrates the little balls – especially on New Year’s Eve. Lentils are said to bring money – maybe not directly into your wallet, but at least as a cheap source of protein.
Lentils with a difference – 3 exotic dishes
Looking for more culinary variety? Try lentils in these plant-based creations from around the world:
1. ETHIOPIAN „MISIR WAT“, a spicy red lentil sauce. Preparation: Fry onions, garlic and ginger in oil, add Berber spices and tomato paste, red lentils and water, simmer. Serve with pita bread.
2. PERUVIAN LENTIL STEW, „Guiso de Lentejas“, a hearty stew with a South American flavour. Preparation: Fry onions, peppers, tomatoes and cumin, add lentils and diced potatoes, add vegetable stock and simmer. Flavour with coriander and lime.
3. HUNGARIAN LENTIL PANCAKES, „Lencses Palacsinta“, savoury stuffed pancakes or „pancakes“ as they are called in Austria. Preparation: Bake thin pancakes, stuff with a mixture of cooked lentils, onions, peppers and marjoram, roll up and bake briefly with a fine cheese alternative. Serve with tomato sauce.
A little lentil science: diversity with character
Not all lentils are the same – they come in all shapes and colours. The classic is the brown plate lentil – sturdy, inexpensive and uncomplicated. If you like things a little more refined, you can use beluga lentils in rice and salad dishes. Living up to their name, which they share with caviar, they are quite elegant with their shiny black skin and light chestnut aroma. Red and yellow lentils are the minimalists of pulses: peeled, quick to cook and ideal for soups and curries, they fall apart quickly and have a creamy consistency. Preparation? Done in no time! Most lentils don’t even need to be blanched before cooking. Just rinse and add to the pot. Add a bay leaf, garlic and cumin – the latter makes the lentils more digestible – and you have the basis for countless dishes.
Try lentils instead of soya as your meat substitute
Vegan trend scouts are always on the lookout for new, tasty ways to replace the meat on your plate. We have a special tip for you: have you ever tried textured lentil protein? With this rich and delicious alternative to textured soya protein, you can conjure up fantastic meat alternatives. Whether for your favourite spagbo, meatballs or vegetable strips, chilli sin carne, veggie goulash or wraps… with textured lentil protein you can make anything your veggie heart desires! We have two top recipes for you, including for guests, from Benedikt Faust that use textured lentil protein – for lovers of hearty food, lentil meatballs with creamed spinach, and for all fans of Indian cuisine, Tandoori lentil kebabs with pomegranate raita.
A powerhouse for health
Lentils are not only a jack-of-all-trades in plant-based cuisine, but also a real health booster. With a protein content of up to 25 per cent, they are rightly regarded as a high-quality meat alternative. They are also high in fibre, which keeps you feeling full for longer. What is especially practical is that lentils cause blood sugar levels to rise slowly, making them ideal for diabetics. Not to mention the iron content – at around 8 milligrams per 100 grams, lentils even outperform some cuts of meat! But that’s not all: lentils also contain folic acid, magnesium and zinc – everything you need to keep your metabolism running smoothly. Like the pea and the bean, the lentil is a versatile legume.
Three cheers for the pulses!
Lentils are the secret heroes of our cuisine: rich in protein, cheap and versatile. Whether for down-to-earth Swabian, spicy Indian or elegant French cuisine, these little pulses are like culinary chameleons. And they also cut a fine figure when it comes to health. So, tuck into those lentils – the culinary treat „with benefits“!
