Let’s see what are all the beneficial properties of canned lentils, such as nutritional values and how to cook them.
The lentils are legumes very nutritious and rich in beneficial properties. In the kitchen, the easiest to use is canned lentils which, despite being pre-cooked, do not lose their qualities.
However, always read the ingredients on the box carefully to make sure they do not contain glutamate and potentially harmful preservatives. Let’s see what are the nutritional values of lentils, what are the benefits, and how to cook them.
Canned lentils: properties and benefits
Lentils are a source of protein, carbohydrates, and fiber, but they contain very little fat. They are also rich in B vitamins and mineral salts, including iron and phosphorus. Thanks to these characteristics, they are excellent for preventing and fighting anemia. They can replace meat in vegetarians and vegans.
Other important nutrients contained in lentils are thiamine, which improves memory and concentration, flavonoids, and niacin, with antioxidant properties. Finally, lentils are suitable for those suffering from celiac disease, because they do not contain gluten.
Nutritional values and calories of canned lentils
The lentils pre-cooked canned have only 61 calories per 100 grams. The other nutritional values are:
– Water 80 g
– Carbohydrates 10.7 g
– Fiber 5.3 g
– Total fat 0.4 g
– Saturated fat 0.05 g
– Monounsaturated fatty acids 0.07 g
– Polyunsaturated fatty acids 0.19 g
– Cholesterol 0 mg
– Total sugars 1.1 g
– Proteins 5 g
Canned lentils are already cooked, so they are ready to be used in the kitchen in any recipe and do not need to be soaked, like dry ones.
You can use them, for example, to prepare a velvety, by blending pre-cooked lentils and then cooking them again with a little ‘of vegetable broth, garlic, and spices to taste.
Alternatively, you can cook the lentils with olive oil, tomato sauce, and onion to prepare a sauce with which to season the pasta. Finally, you can prepare veggie burgers by mixing pre-cooked lentils with egg, breadcrumbs, and spices. Shape the dough into the classic hamburger shape and cook in a pan.