{"id":10020,"date":"2026-09-21T11:51:12","date_gmt":"2026-09-21T11:51:12","guid":{"rendered":"https:\/\/edenshealth.de\/wiki-archiv\/linsen-lens-culinaris\/"},"modified":"2026-09-21T11:51:12","modified_gmt":"2026-09-21T11:51:12","slug":"linsen-lens-culinaris","status":"publish","type":"page","link":"https:\/\/edenshealth.de\/en\/wiki-archiv\/linsen-lens-culinaris\/","title":{"rendered":"Lentils (Lens culinaris)"},"content":{"rendered":"<div style=\"position:relative;width:100%;min-height:340px;background:linear-gradient(135deg,#2c3e6b,#4a5fa5,#7d8fd1);border-radius:12px;margin:0 0 24px 0;display:flex;align-items:center;justify-content:center;padding:40px;\">\n<h1 style=\"color:#ffffff;margin:0;text-align:center;\">Lentils (Lens culinaris)<\/h1>\n<\/div>\n<div class=\"eh-arch\">\n<div class=\"ea-steck\">\n<div>\n<div class=\"k\">Botanical name<\/div>\n<div class=\"v\">Lens culinaris<small>Legumes (Fabaceae)<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">is used<\/div>\n<div class=\"v\">The seeds<small>red, yellow, brown, green, black<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">The taste<\/div>\n<div class=\"v\">Nutty, earthy<small>red lentils are mild and soften quickly<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Origin<\/div>\n<div class=\"v\">Fertile Crescent<small>A cultivated plant for approximately 9,000 years<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Known for<\/div>\n<div class=\"v\">Protein, iron, folate<small>approximately 25 % dried egg whites<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Advantage<\/div>\n<div class=\"v\">No soaking required<small>red lentils cooked in 10 minutes<\/small><\/div>\n<\/div>\n<\/div>\n<div class=\"ea-body\">\n<nav class=\"ea-nav\">\n<div class=\"t\">On this page<\/div>\n<p><a href=\"#herkunft\">Origin<\/a><a href=\"#nutzen\">To use<\/a><a href=\"#inhalt\">Ingredients<\/a><a href=\"#kombi\">Reinforced combinations &amp; what clashes<\/a><a href=\"#gerichte\">In the kitchen<\/a><a href=\"#hausmittel\">As a home remedy<\/a><a href=\"#tradition\">Ayurveda &amp; TCM<\/a><a href=\"#warn\">Warning notices<\/a><a href=\"#passend\">Related to the topic<\/a><a href=\"#quellen\">Sources<\/a><\/p>\n<div class=\"box\"><b>In short<\/b><\/p>\n<p>Lentils are the easiest legume to prepare: no soaking required, quick to cook, and easily digestible. They provide plenty of protein, fiber, iron, and folate, and studies have shown they slightly lower cholesterol and blood pressure. Adding a little vitamin C significantly improves iron absorption.<\/p>\n<\/div>\n<\/nav>\n<div>\n<section class=\"ea-k\" id=\"herkunft\">\n<h2><span>Origin<\/span>The food for which Esau sold his birthright<\/h2>\n<div class=\"eh-kraeuter-img\"><img class=\"lazyload\" decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271200%27%20height%3D%27800%27%20viewBox%3D%270%200%201200%20800%27%3E%3Crect%20width%3D%271200%27%20height%3D%27800%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/edenshealth.de\/wp-content\/uploads\/2026\/09\/lebensmittel-linsen.jpg\" alt=\"Ungekochte Linsen in einer Holzschale mit Schaufel\" style=\"width:100%;height:auto;border-radius:14px;border:2px solid rgba(201,162,75,0.4);box-shadow:0 8px 24px rgba(23,58,36,0.15);\" loading=\"lazy\"><\/div>\n<p class=\"ea-satz\">In the Bible, Esau sells his brother Jacob his birthright in exchange for a bowl of lentil stew - so ancient is their reputation as a filling meal.<\/p>\n<p class=\"ea-drop\">Lentils are among the first cultivated plants of humankind. In the Fertile Crescent, the region between the Levant and Mesopotamia, they were domesticated around 9,000 years ago, along with wheat, barley, and peas. They spread to Europe via Egypt and Greece, and then to India via Persia, where they remain a staple food today as dal.<\/p>\n<p>In Germany, lentils were long considered poor people&#039;s food, and the Swabian Alb lentil is once again being cultivated. Worldwide, Canada and India are the largest producers. The varieties differ considerably: red and yellow lentils are hulled and fall apart, flat lentils and green lentils remain firm to the bite, and Beluga and French Puy lentils retain their shape best.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"nutzen\">\n<h2><span>To use<\/span>What lentils can do for you<\/h2>\n<p class=\"ea-drop\">Lenses are a <strong>Protein and fiber package<\/strong>Dried lentils contain around 25 percent protein and about 11 percent fiber, as well as iron, zinc, magnesium, potassium, and plenty of folate. A serving of cooked lentils covers a large part of the daily folate requirement and provides as much protein as a small piece of meat.<\/p>\n<p>Meta-analyses of controlled studies show that people who regularly eat legumes \u2013 about one serving a day \u2013 lower their LDL cholesterol by around 5 percent, slightly reduce their blood pressure, and tend to lose some weight because legumes are very satiating. Blood sugar rises more slowly after eating lentils than after eating bread or rice.<\/p>\n<p>Her <strong>iron<\/strong> Plant-based iron is absorbed less efficiently than iron from meat \u2013 phytates from the lentils themselves inhibit absorption. Vitamin C from lemon, bell peppers, or tomatoes significantly improves absorption. For people who eat little or no meat, lentils are therefore one of the most important sources of iron.<\/p>\n<div class=\"ea-zahlen\">\n<div class=\"ea-zahl\"><b>approx. 25 %<\/b><span>Protein in dried lentils<\/span><\/div>\n<div class=\"ea-zahl\"><b>\u2013 5 %<\/b><span>LDL cholesterol with daily legumes (meta-analysis)<\/span><\/div>\n<div class=\"ea-zahl\"><b>9,000 years<\/b><span>Lentils are a cultivated plant<\/span><\/div>\n<div class=\"ea-zahl\"><b>10 min.<\/b><span>red lentils need time to cook<\/span><\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"inhalt\">\n<h2><span>Ingredients<\/span>This is what&#039;s in lenses<\/h2>\n<p>Lenses contain <strong>protein<\/strong> rich in lysine (which grains lack), complex carbohydrates and resistant starch, soluble and insoluble fiber, <strong>Folate<\/strong>, Iron, zinc, magnesium, potassium, B vitamins and polyphenols, especially in dark varieties.<\/p>\n<p>Like all legumes, they contain <strong>Lectins<\/strong> and enzyme inhibitors that are destroyed during cooking \u2013 raw lentils should not be eaten. Phytic acid binds minerals; soaking, sprouting, and cooking reduce it. The oligosaccharides raffinose and stachyose are responsible for flatulence; red lentils contain less of these.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"kombi\">\n<h2><span>Enhanced combinations<\/span>What makes lenses stronger<\/h2>\n<p>Lentils need acid, spice and a grain partner - then they become a complete meal.<\/p>\n<div class=\"ea-kombi\">\n<div class=\"c\"><span class=\"tag\">protein<\/span><\/p>\n<div class=\"mit\">with <i>rice or bread<\/i><\/div>\n<p>Grains provide the amino acids that lentils lack, and vice versa - dal with rice is a complete protein.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">iron<\/span><\/p>\n<div class=\"mit\">with <i>Lemon &amp; Tomato<\/i><\/div>\n<p>Vitamin C significantly increases iron absorption - lentil salad with lemon, lentils in tomato sauce.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">digestion<\/span><\/p>\n<div class=\"mit\">with <i>Cumin &amp; Ginger<\/i><\/div>\n<p>It&#039;s no coincidence that Indian cuisine seasons dal this way \u2013 the spices are considered to be anti-flatulent.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">acid<\/span><\/p>\n<div class=\"mit\">with <i>Vinegar<\/i><\/div>\n<p>Swabian lentils with a dash of vinegar: The acid enhances the earthy taste.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Vegetables<\/span><\/p>\n<div class=\"mit\">with <i>Carrot &amp; Celery<\/i><\/div>\n<p>The soup vegetables round out the lentil stew.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Fat<\/span><\/p>\n<div class=\"mit\">with <i>Olive oil &amp; turmeric<\/i><\/div>\n<p>A spoonful of oil or ghee at the end carries the spices and makes it filling.<\/p>\n<\/div>\n<\/div>\n<h3 class=\"ea-beisst-h\"><span>What contradicts itself<\/span>It&#039;s best to avoid these combinations.<\/h3>\n<div class=\"ea-kombi beisst\">\n<div class=\"c\"><span class=\"tag\">iron<\/span><\/p>\n<div class=\"mit\">not to <i>Coffee &amp; Tea<\/i><\/div>\n<p>Tannins reduce iron absorption - leave two hours between drinking tea and coffee.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Technology<\/span><\/p>\n<div class=\"mit\">not <i>Salting too early<\/i> (green lentils)<\/div>\n<p>For firm varieties, add salt only towards the end, otherwise the skin will remain hard.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Raw<\/span><\/p>\n<div class=\"mit\">not <i>raw or undercooked<\/i><\/div>\n<p>Lectins are only destroyed by thorough cooking.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">gout<\/span><\/p>\n<div class=\"mit\">not in quantities at <i>acute gout<\/i><\/div>\n<p>Lentils contain moderate amounts of purines - usually unproblematic for gout sufferers in normal quantities.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">digestion<\/span><\/p>\n<div class=\"mit\">not <i>suddenly a lot<\/i><\/div>\n<p>Those who rarely eat legumes should increase their intake slowly \u2013 the intestines will get used to it, and the bloating will subside.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">storage<\/span><\/p>\n<div class=\"mit\">not <i>Storing for years<\/i><\/div>\n<p>Old lentils do not soften even after hours - use within one year.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"gerichte\">\n<h2><span>In the kitchen<\/span>Where they belong<\/h2>\n<ul class=\"ea-gerichte\">\n<li><span class=\"g\">Dal<\/span><span class=\"w\">Red lentils with turmeric, cumin, ginger, and tomato.<\/span><\/li>\n<li><span class=\"g\">Lentils with Sp\u00e4tzle<\/span><span class=\"w\">Swabian cuisine with sausages and vinegar.<\/span><\/li>\n<li><span class=\"g\">Lentil soup<\/span><span class=\"w\">With carrot, celery, potato and marjoram.<\/span><\/li>\n<li><span class=\"g\">Lentil salad<\/span><span class=\"w\">Beluga lentils with lemon, herbs and feta.<\/span><\/li>\n<li><span class=\"g\">Mercimek \u00c7orbas\u0131<\/span><span class=\"w\">Turkish red lentil soup with lemon and mint.<\/span><\/li>\n<li><span class=\"g\">Mujaddara<\/span><span class=\"w\">Lentils with rice and caramelized onions.<\/span><\/li>\n<li><span class=\"g\">Lentil Bolognese<\/span><span class=\"w\">Red lentils instead of minced meat.<\/span><\/li>\n<li><span class=\"g\">Khichdi<\/span><span class=\"w\">Lentils and rice cooked together - the Ayurvedic gentle diet.<\/span><\/li>\n<li><span class=\"g\">Lentil patties<\/span><span class=\"w\">With rolled oats and spices.<\/span><\/li>\n<li><span class=\"g\">Lentil curry<\/span><span class=\"w\">With coconut milk and spinach.<\/span><\/li>\n<\/ul>\n<div class=\"ea-tipp\"><b>Rule of thumb:<\/b> Red lentils break down and thicken soups, brown lentils become soft, and beluga lentils remain firm to the bite. Wash thoroughly before cooking; soaking is not necessary, but makes them more digestible.<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"hausmittel\">\n<h2><span>As a home remedy<\/span>Khichdi - the Ayurvedic light diet<\/h2>\n<div class=\"ea-rezept\">\n<div>\n<div class=\"k\">Here&#039;s how it works<\/div>\n<h3>Khichdi made from lentils and rice<\/h3>\n<ol>\n<li>Wash 100g each of yellow or red lentils and basmati rice thoroughly.<\/li>\n<li>Briefly roast one teaspoon each of cumin and grated ginger and a pinch of turmeric in a tablespoon of ghee.<\/li>\n<li>Add lentils and rice, pour in one liter of water and cook for 25 to 30 minutes until soft and porridge-like.<\/li>\n<li>Season with salt and a little lemon, eat warm.<\/li>\n<\/ol>\n<\/div>\n<div>\n<div class=\"k\">For what<\/div>\n<p>As a light, nourishing meal after gastrointestinal infections, for sensitive digestion, or for a few easy days. In Ayurveda, Khichdi is the classic bland diet; lentils and rice together provide complete protein, and the spices make it easily digestible.<\/p>\n<div class=\"k\" style=\"margin-top:14px\">Crowd<\/div>\n<p>Two to three meals a day for a few days. Not a substitute for medical treatment if symptoms persist.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"tradition\">\n<h2><span>Ayurveda &amp; TCM<\/span>What the old systems say<\/h2>\n<div class=\"ea-trad\">\n<div>\n<h3>Ayurveda<\/h3>\n<p>The lens (<strong>Masura<\/strong>In Ayurveda, mung bean dal is considered sweet, astringent, cooling, and light. It calms Pitta and Kapha and can increase Vata\u2014therefore, it is prepared with ghee, cumin, ginger, and asafoetida. Yellow mung bean dal is considered even lighter.<\/p>\n<\/div>\n<div>\n<h3>Traditional Chinese Medicine<\/h3>\n<p>In traditional Chinese medicine (TCM), lentils play a negligible role. Modern classifications describe them as sweet and neutral, strengthening the spleen and stomach, and eliminating dampness \u2013 similar to other legumes.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"warn\">\n<h2><span>Warning notices<\/span>When you should be careful<\/h2>\n<div class=\"ea-warn\">\n<h3>Please note<\/h3>\n<ul>\n<li><strong>Raw:<\/strong> Never eat raw or undercooked.<\/li>\n<li><strong>Flatulence:<\/strong> Increase slowly, cook well, season with cumin or caraway.<\/li>\n<li><strong>Gout:<\/strong> moderate purine content - use with caution during an acute flare-up.<\/li>\n<li><strong>Iron deficiency:<\/strong> Lenses can help, but they do not replace treatment for a proven deficiency.<\/li>\n<li><strong>Kidneys:<\/strong> Potassium-rich \u2013 discuss amounts with your doctor if you have kidney failure.<\/li>\n<\/ul>\n<\/div>\n<p class=\"ea-hinw\">This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"passend\">\n<h2><span>Related to the topic<\/span>Read on and cook along!<\/h2>\n<div class=\"ea-passend\"><a href=\"\/en\/wiki-archiv\/kreuzkuemmel-cuminum-cyminum\/\"><span class=\"art\">Archive<\/span><span class=\"n\">cumin<\/span><span class=\"d\">The spice for dal.<\/span><\/a><a href=\"\/en\/wiki-archiv\/spinat-spinacia-oleracea\/\"><span class=\"art\">Archive<\/span><span class=\"n\">spinach<\/span><span class=\"d\">For lentil and spinach curry.<\/span><\/a><a href=\"\/en\/wiki-archiv\/zitrone-citrus-limon\/\"><span class=\"art\">Archive<\/span><span class=\"n\">lemon<\/span><span class=\"d\">For iron absorption.<\/span><\/a><a href=\"\/en\/product\/kurkuma-gemahlen\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Ground turmeric<\/span><span class=\"d\">For every dal.<\/span><\/a><a href=\"\/en\/product\/eisen-natuerliches-vitamin-c\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Iron with natural vitamin C<\/span><span class=\"d\">When there isn&#039;t enough iron.<\/span><\/a><a href=\"\/en\/product\/ingwer-gemahlen\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">ground ginger<\/span><span class=\"d\">For khichdi and soup.<\/span><\/a><\/div>\n<p class=\"ea-hinw\">Shop links lead to our product pages; it is indicated there if a partner is involved.<\/p>\n<\/section>\n<section class=\"ea-k ea-quellen\" id=\"quellen\">\n<h2><span>Sources<\/span>What is this based on?<\/h2>\n<ol>\n<li>Ha V et al. <em>Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials.<\/em> CMAJ 2014; 186(8): E252\u2013E262.<\/li>\n<li>Jayalath VH et al. <em>Effect of dietary pulses on blood pressure: a systematic review and meta-analysis of controlled feeding trials.<\/em> American Journal of Hypertension 2014; 27(1): 56\u201364.<\/li>\n<li>Kim SJ et al. <em>Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials.<\/em> American Journal of Clinical Nutrition 2016; 103(5): 1213\u20131223.<\/li>\n<li>German Nutrition Society: <em>Eating and drinking well - the DGE recommendations<\/em>, 2024.<\/li>\n<li>USDA FoodData Central: <em>Lentils, raw<\/em>.<\/li>\n<\/ol>\n<\/section>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Linsen (Lens culinaris) Botanischer Name Lens culinarisH\u00fclsenfr\u00fcchtler (Fabaceae) Verwendet wird Die Samenrot, gelb, braun, gr\u00fcn, schwarz Geschmack Nussig, erdigrote Linsen mild und schnell weich Herkunft Fruchtbarer Halbmondseit rund 9.000 Jahren Kulturpflanze Bekannt f\u00fcr Eiwei\u00df, Eisen, Folatrund 25 % Eiwei\u00df getrocknet Vorteil Kein Einweichen n\u00f6tigrote Linsen in 10 Minuten gar Auf dieser Seite HerkunftNutzenInhaltsstoffeVerst\u00e4rkte Kombis &amp;<\/p>","protected":false},"author":1,"featured_media":10010,"parent":5278,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-10020","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/10020","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/comments?post=10020"}],"version-history":[{"count":0,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/10020\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/5278"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/media\/10010"}],"wp:attachment":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/media?parent=10020"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}