Lentil Porridge Recipe (2024)

FAQs

How much lentils is enough? ›

One 8-week study in 39 people with overweight or obesity and type 2 diabetes found that eating 1/3 cup (60 grams) of lentils each day increased levels of HDL (good) cholesterol and significantly reduced levels of LDL (bad) cholesterol and triglycerides ( 13 ). Lentils may also help lower your blood pressure.

If you eat fiber-rich lentils regularly, they can cause gas and bloating. If you are sensitive to fermentable oligosaccharides, disaccharides, monosaccharides and polyol (FODMAP) foods, lentils can cause discomfort, as well as bloating and gas in the colon.

Well, as healthy as they are, lentils are also known to cause some tummy issues like bloating and flatulence to be more specific. The presence of anti-nutrient compounds in lentils is the culprit behind gas or flatulence. The good news is that anti-nutrient in lentils can be easily deactivated by soaking them in water.

In the morning drain any excess water, then pop them into a saucepan with plenty of water (or milk), Work on the ratio of 1:2 or 1:3 ratio of oats to liquid, depending on whether you like the porridge thick and creamy or more runny. That means 1 to 1 & 1/2 cups of liquid per 1/2 cup of oats.

Benefit 1: They're good for the gut

Dietary fibre helps fuel our healthy gut flora, which is responsible for reducing inflammation, fat build-up around the waist, and overall weight gain, among many other things. Just one cup of lentils provides more than half the recommended daily intake of fibre.

You'll want about 1⁄3 cup of dried lentils per serving, but all types of lentils keep well in the fridge, so make a big batch and store the rest to use for lunches and dinners throughout the week.

Are There Any Risks? For all its benefits, the fiber in lentils is hard to break down. That's why it can cause gas and cramping if you eat too much of it.

Another reason that lentils are known for causing gas and bloating is because they are high in what's called raffinose. Raffinose family oligosaccharides (RFO) are known to cause stomach discomfort and bloating because the human body lacks the enzyme required to break them down within the digestive tract.

However, the fiber in lentils can be hard for your body to break down. Eating too many lentils can cause gas, bloating, and cramping.

Soaking beans and lentils from scratch is healthier, saves money and can potentially reduce bloating too. Soak beans and lentils for 6 -10 hours in room temperature water to reduce cooking time. Ensure you discard the soaking water.

What happens if I don't rinse lentils? ›

A typical packet doesn't say to rinse them. With red lentils the only reaosn I can see for rinsing is to (slightly) reduce foaming; with Puy lentils and some others even that's not an issue and you may lose flavour.

As with all foods sweet or savoury, salt brings flavour and dimension. With just three ingredients it's critical. “The porridge [is] the show itself, not a vehicle for bananas, nuts, berries, honey, all that kind of stuff.” For a one-person serve, Wilson adds about a teaspoon of salt.

Porridge can be made with milk or water, it just depends on what you prefer. Using water will lower the calories in the dish, while milk will make it creamier. We like to use both for the perfect consistency and taste.

Lentils conceal their superpowers with a dowdy exterior. Pound for pound, raw lentils have more protein than steak. While not as protein-dense once cooked, they pack even more iron than meat, in addition to other vitamins and minerals.

Eating about 3/4 cup (130 grams) each day of these foods known as pulses led to a weight loss of 0.34 kilograms (just over half a pound), in a systematic review and meta-analysis of all available clinical trials on the effects of eating pulses.

Lentils are a nutritious food that's low-fat and high in protein and fiber. While they make a delicious addition to a soup, stew or salad, you should not eat them raw. No matter which type of lentils you buy, you can easily cook them by boiling your lentils in water on the stove.

Lentils contain the essential amino acids isoleucine and lysine, but are normally low in methionine and cystine, meaning that on their own they are not a “complete protein.” However, if lentils are first sprouted before they are cooked, then all essential amino acids are available, including methionine and cystine.