Dietitian doctors say that lentils should only be included in the daily diet, because they are rich in protein and vitamins from plants, and are an excellent source of folic acid. These leguminous vegetables can also be prepared as a side dish for other dishes and try the cod fish recipe with lentils.
According to Rimi’s health-friendly nutrition consultant, Dr. Editas Gavelienė, although lentils are often called groats, they belong to the legume category.
Lentils, along with beans, kidney beans, peas and beans, are in the group of foods rich in vegetable protein.
“Inclusion in the diet is only desirable and recommended. First of all, the most important thing is that lentils are rich in protein and plant-based nutrients such as iron and potassium.
Due to its protein content, this product is especially suitable for people who do not consume animal products. They usually have to look for other sources of protein, so legumes, including lentils, are a good choice,” said E.Gavelienė.
The doctor adds that lentils are also rich in folic acid, which is useful for the body: “Folic acid is vitamin B9, which, like other B vitamins, is a trace element that is needed from the outside. It is very important for our nervous system, hematopoiesis. With a lack of folic acid , some vital functions of the body are affected.
Lentils can be found in various colors – red, green, yellow, but E. Gavelienė assures that the color mainly determines the taste. “Some colors provide additional benefits to the body, so I recommend that after tasting one type of lentils, prepare another dish. Although beans are sometimes avoided because of their ability to cause bloating, this should be avoided by providing a variety of nutrients and diet,” said the specialist.
According to him, lentils can be not only the main focus of a dish, but also perfect as a side dish.
For example, it can be combined with fish instead of ordinary rice: “Fish, like lentils, is very important to include in the daily diet, and one of the options can be fish. More often, fish is eaten with side dishes, but in fact, a variety of side dishes is a step for healthy eating. By using your imagination to add a variety of foods, good taste is guaranteed.”
“Rimi” invites you to discover unexpected and suitable recipes with lentils as a dish for cod fish.
Cod with lentils
For 4 servings you will need:
- 1 kg fish fillet
- 2 tablespoons of olive oil
- 100 g Spanish chorizo sausage
- 1 onion
- 200 g Beluga lentils
- 200 ml of broth
- 100 g of spinach
- 1 lemon
- 1 package of prepackaged parsley
- salt, pepper to taste
How to do it
Dice the chorizo sausage and the onion. Heat 1 teaspoon of oil in a pan, add chopped chorizo sausage and onion, fry for 3-5 minutes until browned. Add lentils, pour broth. Bring to a boil. Cook for about 8-10 minutes until some of the liquid has evaporated.
Heat another pan with the remaining oil. Fill the cod fillet with salt and pepper, put it on a baking tray lined with baking paper, and bake it in the oven at 180 degrees for about 10 minutes.
Add spinach, chopped parsley to stewed lentils, add salt and pepper, mix everything. Cook until the spinach is tender. Serve fish with lentils and lemon wedges.