Do you ever wonder if you can ferment lentils?
Well, you can!
Lentils are a type of legume that has been used for thousands of years.
They are packed full of nutrients including protein, fiber, iron, zinc, folate, and B vitamins.
1 I’m going to explain you how to ferment lentils at home.
This recipe is super simple and takes less than 30 minutes to prepare.
You Can Ferment Lentils, and Here’s Why You Should
Fermentation is a process where microorganisms feed off sugars and produce alcohol, carbon dioxide, and other compounds. It’s been used for thousands of years, but only recently has it become popular again. In the past, people fermented vegetables, fruits, and meats to preserve them, but now we’re seeing fermentation being used to make beer, wine, kombucha, sauerkraut, yogurt, kefir, and even cheese. Lentils are actually legumes, not true beans. They’re part of the pea family, along with peas, split peas, and green peas. They’re also known as "French lentils" because they were originally grown in France. They’re available year round, but peak season is from March to May. There are two main types of lentils: red and yellow. Red lentils are smaller than yellow lentils, and they tend to be firmer and creamier. Yellow lentils are larger, and they tend to have a sweeter flavor. Both varieties are delicious, and they’re great additions to soups, stews, salads, sandwiches, and pasta dishes.
Fermented Lentils Benefits
Fermented foods are packed full of probiotics, which help support healthy digestion and immune system function. Probiotics are live bacteria that aid in maintaining good gut health. They’re found naturally in many foods, such as yogurt, kefir fermented milk, miso, tempeh, sauerkrauts, pickles, and kimchi. When you ferment your own lentils, you get to enjoy all these benefits plus add a unique twist to your meals. You’ll notice that when you eat lentils, they taste better after they’ve been fermented. This is because the beneficial microbes in the fermentation process break down phytic acid, a compound that binds minerals and nutrients in plant foods. Phytic acid is what gives lentils their bitter taste. After fermentation, the bitterness disappears and the lentils become softer and easier to digest. You may wonder why you’d ever want to ferment lentils. Well, if you’re looking for a way to boost your probiotic intake, fermented foods are a great option. Plus, they’re easy to make at home, and you can customize them to suit your tastes. To learn how to ferment your own lentils at home, check out this article: https://www.livestrong.com/article/437974-how-to-make-lentil-kale-pico-de-gallo/.
Improves Digestibility
Lentils are an excellent source of fiber and protein. Fiber helps maintain regularity and promotes digestive health. Protein provides energy for your body’s cells and tissues. It also aids in muscle growth and repair.
Reduces Anti-Nutrients
Lentils are rich in anti-nutrients such as phytic acid, tannins, saponins, protease inhibitors, polyphenols, and lectins. These compounds bind to minerals, making them unavailable for absorption. This reduces mineral deficiencies and improves overall nutrition. Improves Nutrient Absorption
Improves Flavor
Reducing the anti-nutrients in lentils helps improve nutrient absorption and flavor. Phytates and other anti-nutrients inhibit enzymes needed to absorb nutrients from our diet. Lentils are very low in these anti-nutrients.
Adds Probiotics
Probiotic bacteria help maintain healthy digestion and immune system function. Lactobacillus acidophilus and bifidobacterium lactis are two types of probiotic bacteria found naturally in yogurt. These bacteria are beneficial to health because they produce short chain fatty acids SCFA that support digestive health. Lowers Cholesterol
How to Ferment Lentils
Fermentation is the process by which microorganisms such as yeast convert carbohydrates into alcohols, carbon dioxide, and other organic compounds. This fermentation process is used to preserve food and to make bread, wine, beer, and cheese. It is also used to make sauerkraut, kimchi, pickles, and sourdough starters. A fermented food contains live organisms that are good for our bodies. For instance, lactic acid bacteria are present in milk products such as yogurt and kefir. Bacteria from these foods are added to other foods during the fermentation process.
Cook the Lentils
1 cup dried lentils red or green 2 cups water Salt to taste
Ferment the Lentils
Lentils are an excellent source of protein and fiber. It is a good source of iron, zinc, magnesium, phosphorus, potassium, copper, manganese, thiamine, riboflavin, niacin, vitamin B6, folate, pantothenic acid, biotin, and vitamin C. Lentils are very easy to digest and absorb nutrients easily. Cooking method: Add 2 cups of water to a pan and bring to a boil. Add 1 cup of dried lentils and simmer until tender. Drain off any remaining liquid from the pan and set aside. Mix the cooked lentils with salt to taste. Let cool completely. Store in airtight containers.
Dishes with Fermented Lentils
1 Dal Makhani Indian Black Lentil Soup: Ingredients:
How do you inactivate lectins?
Kimchi is a traditional Korean dish made from salted and fermented cabbage. It is usually served as part of a meal, but it can also be eaten alone as a side dish. Sauerkraut is a German word meaning “sour cress”. It is a type of pickled vegetable, typically made from shredded cabbage, carrots, cauliflower, turnips, radishes, cucumbers, and sometimes other ingredients such as garlic, onions, and spices. Fermented vegetables are rich in vitamins, minerals, enzymes, probiotics, and antioxidants. Lectins are proteins found in plants that bind to specific sugar molecules called carbohydrates. Lectins are toxic to humans because they interfere with the immune system. Fermentation destroys these toxins.
Are fermented beans healthy?
Vegetables lose nutrients during fermentation. But if you ferment them properly, they retain most of their nutritional value. What is the difference between kimchi and sauerkraut?
What are the disadvantages of fermentation?
Fermentation does not destroy the lectin content of beans. It only reduces the levels of toxins. Fermenting beans removes the phytic acid and other antinutrients.
Does baking a potato remove lectins?
Baking does not remove the lectins from potatoes. However, if you bake the potato, you can reduce the level of toxicity. Baked potatoes are healthier alternatives to fried potatoes because they are baked instead of fried.
Does fermentation destroy lectins?
Lectin is a protein found in many plants. It is known to bind to sugar molecules and prevent digestion. Lectins are present in beans, nuts, seeds, and other plant products. These proteins are not harmful but they can cause problems when consumed raw. Fermentation removes the toxic compounds from beans. This process converts the toxic substances into harmless forms.
Are lectins destroyed by fermentation?
There are no disadvantages of using fermented beans. But if you consume these beans raw, you may get gas problem. So, it is better to ferment beans and eat them after cooking.
Do vegetables lose nutrients when fermented?
Fermented beans are very nutritious. Fermentation process helps in digestion of proteins and carbohydrates. It also improves the taste of the bean. Beans are rich source of protein and fiber. Fermented beans are good for health. These beans are available in different forms such as dried, canned, frozen and powdered form.
