Lentils: Kawm txog ntau hom thiab kev noj qab haus huv

Author: Joost Nusselder, Tus sau phau ntawv Essential Japanese noj mov npaj zaub mov Hloov kho Kaum Ib Hlis 14, 2022

Lentils yog me me, puag ncig legumes uas tuaj ntau xim thiab tsw. Lawv yog ib qhov zoo ntawm cov protein, fiber, thiab minerals thiab feem ntau siv nyob rau hauv Indian, Middle Eastern, thiab Mediterranean cuisines.

Hauv phau ntawv qhia no, kuv yuav qhia koj txhua yam koj xav paub txog lentils, suav nrog lawv cov txiaj ntsig kev noj qab haus huv, yuav ua li cas ua noj, thiab siv lawv li cas hauv koj cov zaub mov.

Mus saib peb phau ntawv ua noj tshiab

Bitemybun tsev neeg cov zaub mov txawv nrog kev npaj zaub mov tiav thiab daim ntawv qhia zaub mov.

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Nkag siab Lentils: Phau Ntawv Qhia Kom Paub

Lentils yog dab tsi?

Lentils yog cov nroj tsuag txhua xyoo uas belongs rau tsev neeg legume. Lawv feem ntau loj hlob mus txog 40 cm siab thiab yog cov neeg tsim khoom loj tshaj plaws hauv lub ntiaj teb. Lentils tau loj hlob thiab tsim tawm thoob plaws ntiaj teb, tab sis lawv feem ntau cuam tshuam nrog South Asia thiab West Asia. Lawv yog cov khoom noj khoom haus hauv ntau haiv neeg thiab muaj qhov tseem ceeb hauv cov tais diav loj. Lentils feem ntau hu ua cov neeg tsis noj nqaij muaj protein ntau thiab paub txog lawv cov khoom noj muaj txiaj ntsig zoo.

Keeb kwm ntawm Lentils

Lentils yog cov qoob loo qub uas tau noj ntau txhiab xyoo. Lawv yeej yog ib qho ntawm cov nroj tsuag qub tshaj plaws los cog los ntawm tib neeg. Lentils nyob ib puag ncig los ntawm txheej txheej uas feem ntau yog muag faib rau hauv ib nrab, ua rau lawv yooj yim ua noj thiab khaws cia. Lentils yog ib qho tseem ceeb ntawm cov zaub mov rau ntau yam kev vam meej thaum ub, suav nrog Greeks thiab Loos.

Tus nqi noj zaub mov ntawm Lentils

Lentils yog nplua nuj nyob rau hauv cov vitamins thiab minerals, nrog rau phosphorus thiab tseem ceeb amino acids. Raws li Melanie Fincher, ib qho ntawm Allrecipes editors, lentils kuj yog ib qho chaw zoo ntawm cov hmoov txhuv nplej siab, uas ncua kev nqus ntawm carbohydrates thiab ua rau cov ntshav qab zib qis. Lentils yog cov khoom noj muaj txiaj ntsig zoo thiab suav tias yog lwm txoj hauv kev noj qab haus huv rau cov nqaij.

Qhov txawv ntawm Lentils

Muaj ntau ntau hom lentils muaj nyob rau hauv kev ua lag luam, xws li xim av, ntsuab, liab, thiab dub lentils. Lawv kuj ruaj khov thiab siv li 20-30 feeb ua noj. Lentils tuaj yeem yuav hauv hnab lossis muab rau hauv ntau ntawm cov khw muag khoom noj.

Yuav ua li cas ua noj Lentils

Ua noj lentils yog ib qho yooj yim thiab yuav tsum tau siv zog me ntsis. Nov yog qee cov kauj ruam ua raws li:

• Ua ntej, yaug cov lentils hauv qab dej kom tshem tawm cov av lossis cov khib nyiab.
• Tom ntej no, tsau cov lentils rau ob peb teev kom txo tau lub sijhawm ua noj.
• Tom qab soaking, ntws cov lentils thiab ntxiv rau hauv lub lauj kaub nrog dej los yog broth.
• Nqa cov lentils mus rau ib lub boil, ces txo qhov kub thiab cia lawv simmer rau li 20-30 feeb.
• Thaum cov lentils siav, ntws cov dej ntau dhau thiab lawv npaj tau noj tshiab lossis ntxiv rau koj daim ntawv qhia nyiam.

Hom Lentils

Brown Lentils

Brown lentils yog hom lentils ntau tshaj plaws nyob rau hauv khw muag khoom noj. Lawv yog cov me me thiab puag ncig, nrog rau sab nrauv xim av thiab daj sab hauv. Brown lentils tuav lawv cov duab zoo thaum siav, ua rau lawv zoo meej rau cov kua zaub, stews, thiab zaub xam lav. Lawv muaj ib tug me me, earthy tsw uas ua ke zoo nrog ntau yam seasonings thiab spices.

Dub Lentils

Cov lentils dub, tseem hu ua beluga lentils, yog me me thiab puag ncig nrog rau sab nrauv dub thiab creamy sab hauv. Lawv muaj ib qho qab zib me ntsis thiab ib qho kev ntxhib los mos, ua rau lawv xaiv zoo rau cov zaub nyoos thiab cov tais diav. Black lentils kuj yog ib qhov zoo ntawm cov protein thiab fiber.

Liab Lentils

Liab lentils yog ib hom me me ntawm lentil uas yog xim daj ntseg thiab muaj xim liab. Lawv muaj ib qho qab zib me ntsis thiab ib qho kev ntxhib los mos uas tig mushy thaum siav, ua rau lawv xaiv zoo rau cov kua zaub, stews, thiab dals. Liab lentils kuj yog ib tug zoo thickening neeg sawv cev rau curries thiab kua ntses.

Ob Lub Luag Haujlwm Lentils

Qee cov lentils, zoo li petite crimson thiab ntsuab lentils, tuaj yeem sawv ntsug rau cov nplej xws li quinoa lossis mov. Lawv ua haujlwm zoo hauv cov tais diav xws li nqaij lossis txiv lws suav ncuav qab zib thiab txo cov nplej uas koj xav tau noj. Lawv kuj yog qhov zoo ntawm cov protein thiab fiber ntau, ua rau lawv muaj kev xaiv veggie.

Nrhiav Lentils qhov twg

Cov khw muag khoom noj hauv zos

Feem ntau Asmeskas cov khw muag khoom noj muaj cov lentils hauv lawv cov taum los yog kua zaub. Cov khw loj dua xws li Walmart, Safeway, thiab King Soopers feem ntau muaj ntau hom lentil muaj, suav nrog hom nrov xws li ntsuab, liab, thiab xim av. Txawm li cas los xij, yog tias koj tab tom nrhiav cov lentils tshwj xeeb ntxiv xws li beluga lossis daj, koj yuav tsum xav txog kev yuav khoom ntawm cov khw noj mov lossis cov khw muag khoom tshwj xeeb.

Kev lag luam haiv neeg

Kev lag luam haiv neeg, tshwj xeeb tshaj yog cov khoom noj khoom haus rau Middle Eastern lossis Indian cuisine, muaj kev xaiv dav dav ntawm lentils. Cov khw muag khoom no feem ntau muaj lentils muaj nyob rau hauv cov thawv ntim khoom, uas tuaj yeem yog txoj hauv kev zoo kom txuag tau nyiaj yog tias koj tab tom npaj yuav khoom ntau dua. Qee qhov chaw muaj peev xwm xav txog suav nrog Lucky, Giant, thiab Whole Foods.

Cov khw muag khoom online

Yog tias koj muaj teeb meem nrhiav ib hom lentil hauv koj cheeb tsam, xav txog kev yuav khoom hauv online. Cov khw muag khoom online zoo li Amazon thiab Thrive Market muaj ntau yam kev xaiv lentil, suav nrog ntau yam nyuaj-nrhiav. Txawm li cas los xij, nco ntsoov tias cov nqi thauj khoom tuaj yeem ntxiv, thiab koj tuaj yeem them nyiaj ntau dua li koj xav tau ntawm lub khw muag khoom noj.

Cov khw muag khoom luv nqi

Yog tias koj tab tom nrhiav nyiaj txiag, xav txog kev txheeb xyuas cov khw muag khoom luv nqi xws li Trader Joe's lossis Aldi. Cov khw muag khoom no feem ntau muaj tus nqi qis ntawm cov lentils dua li cov khw muag khoom noj niaj hnub, thiab koj tuaj yeem nrhiav tau qee qhov zoo. Txawm li cas los xij, nco ntsoov tias qhov zoo ntawm cov lentils yuav tsis siab npaum li qhov koj yuav pom ntawm lub khw muag khoom noj li niaj zaus.

Tswv yim rau Yuav Lentils

Thaum muas lentils, xav txog cov lus qhia hauv qab no:

• Nrhiav lentils uas tau sau npe thiab cim meej nrog lawv ntau yam.
• Tshawb xyuas tus nqi nruab nrab ntawm cov qoob loo hauv koj cheeb tsam kom paub tseeb tias koj tsis them nyiaj ntau dhau.
• Xav txog cov txiaj ntsig ntawm lentils - piv txwv li, ib khob ntawm lentils feem ntau yields nyob ib ncig ntawm xya khob ntawm lentils siav.
• Tsis txhob lentils uas tshwm tsis muaj xim los yog muaj cov cim qhia ntawm pwm.
• Nco ntsoov tias qee cov lentils yuav tsum tau soaking ua ntej ua noj, thaum lwm tus tuaj yeem siav tam sim ntawd.
• Tsis zoo li lwm cov taum, lentils tsis xav tau pre-soaking ua ntej ua noj.
• Txhawm rau txo cov ntsev cov ntsiab lus ntawm lentils, ntws thiab yaug lawv nrog dej txias ua ntej ua noj.
• Cia cov lentils ntws rau hauv lub dab dej los yog colander ua ntej ua noj.
• Nco ntsoov tias kev noj zaub mov kom ntau tuaj yeem ua rau muaj teeb meem rau lub raum thiab cov ntshav, yog li nws tseem ceeb heev uas yuav tsum tau noj lawv kom tsawg.

cia

Cov Lus Qhia Tshwj Xeeb rau Lentil Cia

Nov yog qee cov lus qhia ntxiv los ntawm cov kws tshaj lij txog kev khaws cov lentils:

• Khaws lawv kom deb ntawm qhov chaw ntub dej: Lentils, zoo li lwm yam khoom noj qhuav, tuaj yeem nqus dej thiab ua pwm yog tias raug dampness. Khaws rau hauv qhov chaw qhuav thiab tsis txhob khaws cia rau hauv qhov chaw ntub dej lossis chaw nres tsheb.
• Khaws cia rau hauv qhov chaw txias: Lentils yuav tsum tau muab cia rau hauv qhov chaw txias kom tiv thaiv kom tsis txhob lwj. Qhov kub ntawm 60 ° F txog 70 ° F yog qhov zoo tagnrho.
• Cia lawv nyob rau hauv ib qho chaw tsaus: raug rau lub teeb tuaj yeem cuam tshuam qhov tsw thiab xim ntawm lentils. Khaws rau hauv qhov chaw tsaus kom tswj tau lawv qhov zoo.
• Khaws lawv kom deb ntawm cov khoom noj zoo li kab: Kab yog nyiam rau lentils thiab lwm yam khoom noj qhuav. Khaws lawv kom deb ntawm lwm cov khoom noj kab uas ntxim nyiam xws li nplej, hmoov nplej, thiab qab zib.

Health Benefits of Lentils

Loaded nrog Nutrients

Lentils yog lub zog noj zaub mov muaj ntau yam tseem ceeb ntawm cov vitamins thiab minerals. Lawv yog cov nplua nuj nyob hauv cov protein, fiber, zinc, thiab hlau. Lentils kuj muaj tsawg hauv sodium thiab saturated rog, ua rau lawv noj qab haus huv ntxiv rau txhua yam khoom noj.

Antioxidant Properties

Lentils muaj ib pab pawg ntawm cov tshuaj hu ua antioxidants uas neutralize dawb radicals nyob rau hauv lub cev, uas yuav txo tau txoj kev pheej hmoo ntawm mob xws li mob cancer thiab kab mob plawv. Cov kws tshawb fawb coj los ntawm Blair thiab Comp piav qhia hauv phau ntawv xov xwm uas lentils khav theeb zoo li antioxidant zog rau lwm cov taum.

Ua kom satiety

Lentils yog ib qho khoom noj zoo tshaj plaws rau cov vegan lossis neeg tsis noj nqaij noj. Erica, tus kws sau npe noj zaub mov thiab tus tsim ntawm Mloog, piav qhia tias fiber ntau hauv lentils ua lub luag haujlwm hauv cov leeg nqaij thiab ua rau kom satiety, ua rau lawv ua zaub mov txaus thiab txaus siab.

Txhim kho digestion

Lentils tau ntim nrog fiber ntau, uas nqus dej thiab tsim cov nyhuv bulking hauv cov quav, ua kom yooj yim dua. Qhov no tuaj yeem pab cov neeg uas nquag cem quav los yog muaj teeb meem nrog plab hnyuv. Wilcox piav qhia tias lentils yog ib hom legume uas tuaj yeem txo qhov mob thiab oxidative kev nyuaj siab los ntawm neutralizing dawb radicals hauv hlwb.

Tiv Thaiv Kab Mob

Lentils muaj ntau ntau ntawm cov tshuaj nquag uas tawm tsam cov kab mob ua rau cov kab mob. Lawv yog ib qho zoo ntawm zinc, uas yog qhov tseem ceeb rau kev tiv thaiv kab mob thiab kho qhov txhab. Lentils kuj yog qhov zoo ntawm fiber ntau, uas tuaj yeem pab txo qis kev pheej hmoo ntawm kab mob plawv thiab ntshav qab zib.

Yuav ua li cas ua noj Lentils

Txoj Kev Ua Noj Yooj Yim

Ua noj lentils yog txheej txheem yooj yim uas yuav tsum tau siv zog tsawg. Nov yog yuav ua li cas ua noj lentils siv cov txheej txheem yooj yim:

Cov khoom xyaw:

• 1 khob ntawm lentils
• 3 khob dej los yog zaub broth
• Ntsev mus saj

Cov lus qhia:
1. Yaug cov lentils nyob rau hauv ib tug nplua mesh sieve kom tshem tawm tej pob zeb los yog khib nyiab.
2. Nyob rau hauv lub lauj kaub loj, muab cov lentils thiab dej los yog zaub broth.
3. Nqa cov sib tov mus rau ib lub boil tshaj kub kub.
4. Txo cov cua sov kom tsawg thiab cia cov lentils simmer rau 20-30 feeb, los yog kom txog thaum lawv muaj kev sib tw.
5. Ntxiv ntsev kom saj.

Flavorful Lentil Daim ntawv qhia

Lentils yog ntau yam khoom xyaw uas tuaj yeem siv rau hauv ntau hom tais diav. Nov yog qee cov zaub mov qab lentil kom sim:

1. Tangy Lentil Salad: Nyob rau hauv ib lub thawv, sib tov ua ke 3 tablespoons ntawm txiv roj roj, 1 tablespoon ntawm Dijon mustard, 2 tablespoons kua cider vinegar, thiab ntsev thiab kua txob mus saj. Pov lub lentils siav nyob rau hauv lub marinade thiab ntxiv tws parsley thiab ib pinch ntawm hiav txwv ntsev.

2. Fabkis Lentil Soup: Nyob rau hauv lub lauj kaub loj, sauté tws dos, carrots, thiab celery nyob rau hauv txiv roj roj kom txog thaum kev sib tw. Ntxiv 1 khob ntawm uncooked lentils, 4 khob zaub broth, thiab ib tug Bay nplooj ntoos. Cia lub sib tov simmer rau 30-40 feeb, los yog kom txog thaum lub lentils siav. Lub caij nrog ntsev thiab kua txob mus saj.

3. Zaj sawv Lentil tais: Ua noj lentils raws li txoj kev yooj yim thiab tso tseg. Nyob rau hauv ib lub lauj kaub cais, sauté koj nyiam zaub (xws li tswb kua txob, zucchini, thiab nceb) kom txog thaum kev sib tw. Pab cov lentils thiab zaub ua ke nyob rau hauv ib lub tais, topped nrog tws parsley thiab ib tug dusting ntawm freshly av dub kua txob.

Lub tswv yim thiab Tricks

• Lentil lub sij hawm ua noj yuav txawv me ntsis raws li ntau yam ntawm lentils, yog li nco ntsoov saib lawv zoo thaum lawv ua noj.
• Txhawm rau ntxiv qhov tsw ntxiv rau koj cov lentils, sim ua noj rau hauv zaub kua zaub es tsis txhob dej.
• Yog tias koj luv sijhawm, cov kaus poom lentils yog qhov kev xaiv zoo. Tsuas yog nco ntsoov yaug lawv kom huv si ua ntej siv.
• Lisa Bryan los ntawm Downshiftology pom zoo kom ntxiv ib daim ntawm kombu (ib hom seaweed) rau lub lauj kaub ntawm lentils los pab nrog kev zom.
• Lentils yog khoom noj khoom haus ntim, pheej yig staple rau vegans thiab neeg tsis noj nqaij. Lawv tau ntim nrog cov protein, fiber, thiab lwm yam khoom noj tseem ceeb.
• Split lentils xav tau sijhawm ua noj tsawg dua li cov lentils tag nrho, yog li kho koj lub sijhawm ua noj kom haum.
• Ntau cov zaub mov txawv hu rau cov kua ntau dhau los khaws cia tom qab ua noj lentils. Cov kua no, hu ua "lentilpot," tuaj yeem siv los ua lub hauv paus rau kua zaub thiab stews.
• Lentils yog ib qho zoo ntxiv rau veggie burgers, ntxiv kev ntxhib los mos thiab protein rau qhov sib tov.

Hauv kev xaus, lentils yog ntau yam thiab qab ntxiv rau txhua pluas noj. Txawm hais tias koj tab tom nrhiav rau lub siab zoo stew, zaub xam lav tshiab, los yog ib qho appetizer ceev, lentils muaj peev xwm txuas koj mus rau lub ntiaj teb tshiab ntawm tsw thiab ua rau koj lub cev muaj zog zoo. Yog li mus tom ntej thiab sim nrog ntau hom lentils thiab cuisines, thiab qhia koj qhov kev tshoov siab tshiab nrog lwm tus!

xaus

Yog li ntawd koj muaj nws - txhua yam koj yuav tsum paub txog lentils. Lawv yog ib qho zoo ntawm cov protein, fiber, thiab cov vitamins thiab tau ua ib feem ntawm tib neeg kev noj haus rau ntau txhiab xyoo. Tam sim no koj paub txhua yam koj xav paub txog lentils, yog li tawm mus thiab yuav ib co!

Mus saib peb phau ntawv ua noj tshiab

Bitemybun tsev neeg cov zaub mov txawv nrog kev npaj zaub mov tiav thiab daim ntawv qhia zaub mov.

Sim nws dawb nrog Kindle Unlimited:

Nyeem dawb

Joost Nusselder, tus tsim ntawm Bite My Bun yog tus lag luam cov ntsiab lus, txiv thiab nyiam sim ua zaub mov tshiab nrog zaub mov Nyij Pooj hauv plawv ntawm nws txoj kev mob siab rau, thiab ua ke nrog nws pab neeg nws tau tsim cov ntsiab lus blog txij li xyoo 2016 los pab cov neeg nyeem ncaj ncees nrog cov zaub mov txawv thiab cov lus qhia ua noj ua haus.