Lentils as tradition dictates

You just can't do without lentils, as tradition dictates that they are a symbol of good luck and prosperity; in fact, the permitted consumption of beneficial foods such as fish, on Christmas Eve, and lentils, on New Year's Eve, represents a Christmas food tradition that is not detrimental to the figure.

In general, legumes have been known since ancient times and have a high nutritional value. With reference to lentils, they are digestible, low in fat, rich in protein, carbohydrates, fibre and therefore very nutritious. From a nutritional point of view they provide 330 Kcal per 100 grams of which 1.2 g fat, 28 g protein, 57 g carbohydrates, 11.2 g water, 10.7 g fibre.

Lentils being low in fat are indicated in the prevention of atherosclerosis and other cardiovascular diseases. Thanks to their good fibre content, lentils reduce the absorption of simple sugars, for better glycaemic control, and fats in particular cholesterol in the blood, regularise intestinal transit and increase the sense of satiety. They are also an invaluable source of group B vitamins, vitamin C, K and E, mineral salts including iron, potassium, phosphorus, calcium, magnesium and, in particular, they are rich in protein; in fact, it was once said that 'legumes were the poor man's meat' and for this reason they are still considered real substitutes for animal-based main courses richer in fat and cholesterol.

In particular, they are an excellent source of 'medium quality' protein as they do not contain all the essential amino acids, being deficient in methionine and cysteine present in whole grains, which in turn are deficient in lysine and tryptophan, essential amino acids that legumes are rich in. Therefore, whole grains and legumes provide us with all the essential amino acids we need and for this reason represent a 'high biological value' protein dish. Hence, the definition of protein complementarity. Therefore, lentils are a fairly nutritionally complete food.

In some people, the consumption of legumes in general can cause the discomfort of a bloated belly, and to prevent this condition, it is recommended to cook them with certain herbs such as bay leaves and to initially favour hulled legumes or mash them.

Use
In combination with cereals such as pasta, rice - preferably wholegrain - with cooked seasonal vegetables such as broad beans and chicory, or with summer salads, mixed and raw; winter soups with cereals and vegetables; and finally, reduced to a cream suitable for weaning babies. They are also recommended for pregnant women as they provide essential nutrients not only for the health of the mother but also for the development of the foetus.

And then being the representation of a symbol of good luck, abundance and wealth, we can only indulge in a good taste of joy!