Lentils in history
As evidenced by archaeological finds, lentils are consumed since the prehistoric age, and have always been considered the meat of the poor, just like beans and legumes in general. The fossil record shows that lentils have the primacy of being the first - therefore the oldest - legumes exploited in the food industry,
Globally, it is estimated that 3.2 million hectares of land are planted with lentils, for a total of 900 kg / ha of yield, equivalent to over 3 and a half million tons [from www.agraria.org/]
Botanical description
In botany, the lentil plant is Ervum lens, a dicotyledon belonging to the Leguminosae or Papilionate family : it is a plant species currently cultivated in all areas with a warm temperate climate. The annual plant reaches not very high heights of just 30 or 40 centimeters; it has an erect, graceful, branched and angular trunk, and small flowers with blue or whitish corolla, grouped with two or three, along peduncles of variable length. The leaves, composed of one to eight leaflets, are pinnate and alternate, and present a simple cirrus. Although the root of the lentil plant is taproot, the taproot does not penetrate very deep (it goes up to 35-40 cm).
The fruits of Ervum lens are pods, rhombic legumes, containing few round seeds, crushed (lenticular, precisely) and extremely energetic. The diameter of the lentils varies according to the species: some are very small (2mm), others are larger (9mm). The seeds have a variable color from dark yellow to orange; some lentil species have a greenish tint, others are almost black at sight.
Variety and main characters
There are many varieties of lentils, mainly differentiated by color. In addition, we remember the lentils of Onano (Viterbo) and the lentils of Villalba (Caltanissetta): the first are known for their particularly delicate taste and the gray-blackish color. Those of Villalba, on the other hand, are remembered not only for their extraordinary organoleptic properties and for their very high protein intake, but also for their ability to improve the fertility of the soil in which they are grown, thanks to the nitrogen-fixing properties of the plant itself.
Although easily cultivated in warm temperate places, one feels the need to perfect cultivation techniques, to achieve some goals:
- Increase the plant's resistance to colder climates;
- Give the plant an erect habit;
- Mechanical harvesting of fruits;
- Elimination of plant morphological defects;
- Increased resistance to pests and adversity.
Cultivation and environment
We have seen that the development of lentils is facilitated by the warm temperate climate: it is a "strong" legume because it resists even in arid and not very advantageous soils. Not surprisingly, lentils resist even in dry climates and survive even with very little water, ensuring a rather satisfactory yield. The cultivation of lentils in calcareous soils is not recommended, because the yield is of little value, both commercial and nutritional; moreover, lentils do not like too fertile soils with high levels of salinity. Sandy and clay soils are particularly suitable. In areas of low altitude, sowing is recommended in November, while in areas of high altitude it is preferable in early spring (March and April).
In our country, about 1, 000 hectares of land are destined for lentil cultivation: in this regard, Italy is a modest producer of these legumes.
Nutritional properties
Being legumes, lentils represent a mine in terms of protein, fiber, iron, magnesium and potassium: it is estimated that their iron content is much higher than meat, despite the fact that iron absorption is almost reduced and proteins of little biological value. In fact, the proteins contained in lentils (and in legumes in general) are deficient in some essential amino acids (cysteine and methionine): it follows an inevitable lower assimilation of all amino acids. To avoid this inconvenience, it is advisable to associate lentils with pasta or cereals.
Lentils are very nutritious and energetic: in fact, 100 grams of product provide 291 kcal. They consist of about 51% of carbohydrates, 23% of proteins, 14% of fibers, 1% of fats and the remaining 11% of water.
Among the most important chemical components, we find:
- Isoflavones, powerful antioxidants;
- Thiamine, useful for promoting memory and concentration;
- Vitamin PP (vitamin B3), important for balancing energy metabolism and reducing triglycerides in the blood; niacin is also an antioxidant potential
For all these reasons, the consumption of lentils should not be limited only to the holidays of the end and the beginning of the year, as tradition teaches, but should extend to become a healthy habit if not daily at least weekly.
However, lentils are not recommended for gout and uremia patients, because they are a source of purines.
Lastly, it should not be forgotten that lentils should never be eaten raw due to the presence of anti-digestive substances, destroyed during cooking.
To learn more: lentils, calories and nutritional values
Lentil Vegan Meatloaf
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Therapeutic activities
Lentils are particularly suitable for those suffering from anemia, physical and mental fatigue and malnutrition. Furthermore, they are rich in fiber - thus facilitating intestinal transit - and antioxidants, useful for counteracting the activity of free radicals. It seems that lentils are also indicated for diabetics because they slow the absorption of carbohydrates, avoiding glycemic peaks.
Last but not least, lentils are attributed galactofore properties: in this regard, they are particularly suitable for mothers who breastfeed the baby because they seem to stimulate milk production and keep it constant over time.
Conservation and cooking
As for beans, there are canned lentils on the market - certainly more practical and ready to use - and dry ones, requiring a certain soaking time followed by boiling. In order to preserve all the vitamins and minerals present, it is advisable not to dip the lentils in abundant water: the legumes should be just covered by water.
Lentils in brief, summary on lentils »
