{"id":9185,"date":"2014-02-03T07:25:29","date_gmt":"2014-02-03T06:25:29","guid":{"rendered":"http:\/\/78.46.122.165\/2014\/02\/03\/bunt-vital-linsensalat-mit-ziegenkase\/?lang=en"},"modified":"2016-01-10T21:22:17","modified_gmt":"2016-01-10T20:22:17","slug":"bunt-vital-linsensalat-mit-ziegenkase","status":"publish","type":"post","link":"https:\/\/foodtastic.at\/en\/2014\/02\/03\/bunt-vital-linsensalat-mit-ziegenkase\/","title":{"rendered":"Colourful and Bursting with Energy – Lentil Salad with Goat’s Cheese"},"content":{"rendered":"

I'm having another Meat Free Monday\u00a0<\/em>today. Apparently you're supposed to only eat meat three times a week at the most, but in fact most of us eat it almost daily. I like the variety and beauty of vegetarian cuisine. All these vegetables make our plates bright and vibrant and provide us with many important nutrients. Today I'll present to you a lentil salad with warm veggies, fine herbs, fried goat's cheese and a delicious mix of nuts.<\/p>\n

L<\/span> entils come in as many different colours as other vegetables: yellow, green, white, black and red. Lentils have been grown all over the world for millennia.\u00a0\u00a0They belong to the legume family and are a great source of\u00a0high quality protein - which makes them a very important staple for vegetarians.\u00a0Lentils have a slightly nutty, creamy taste. They work well in stews, soups and salads as well as mashed up as a spread or baked into buns. They are ubiquitous in Indian cuisine, where they are made\u00a0into dals and curries. Lentil varieties include brown and green ones, Le Puy lentils, Beluga lentils, red and yellow lentils.<\/p>\n

\"Linsensalat1\"<\/a><\/p>\n

<\/b>What else is hidden in lentils?\u00a0<\/b><\/h3>\n

The protein content of legumes is about 20%, sometimes more. Compared to other nutrient-rich foods, their calorie content is quite low. Legumes are an important source of zinc, magnesium, iron, vitamin B1 and other B-vitamins. They also support our digestive system. One portion covers a third of the recommended daily fibre intake. In addition, legumes pack important secondary plant substances such as saponins, polyphenols etc.<\/p>\n

In my opinion, there aren't enough legumes on our plates in general, when actually they're veritable nutrient bombs. Among vegetables, they have\u00a0the highest protein content\u00a0and are, with the exception of soybeans and peanuts, low calorie and low fat foods. Some types of legume have a protein content three times as high as most grains.\u00a0In developing countries, where animal protein is rarely eaten, legumes present an essential source of protein - and as I've already mentioned, they're ideal for vegetarians.<\/p>\n

Did you know that legumes count among\u00a0the oldest crops in the world? They go back up to 10.000 years and originally came from South East Asia and Egypt. Some old crop sites in South America go back 7.000 years. For a long time, they counted as poor man's food and many expressions reflect that: dry beans used to be called poor man's meat, for example, and \"bean counter\" is a derogatory term for an accountant or overly pedantic person.<\/p>\n

Fortunately these healthy protein providers are experiencing a renaissance of sorts - thanks to international cuisine, aside from still being a staple food in a great number of countries, particularly in Africa, South America and Asia.<\/p>\n

Many people think that legumes make you fat, but that's completely wrong.\u00a0Quite the contrary: they have a very high nutrient but low\u00a0energy density. \u00a0Around 30% of the calories in legumes aren't even processed by our bodies.<\/p>\n

Did you know that peanuts, in botanical terms, are legumes as well? Strictly speaking, fresh, young peas and beans are called fruit vegetables among the legumes, peanuts are in the nut fruit category. Legumes are: myriad types of lentils, several types of beans (kidney, runner,\u00a0black-eyed etc.), peas, chickpeas, corn and peanuts.<\/p>\n

Legume preparation<\/b><\/h3>\n

Depending on the type of legumes, preparation varies. Unpeeled legumes should be soaked for at least 7-8 hours (even better: 12 hours). All legumes should always be rinsed properly with lukewarm water.<\/p>\n

My tip:<\/strong>\u00a0If you put legumes in a pot with plenty of cold water and some of them swim to the top, you should remove them - they might be rotting. Use the water you soaked the legumes in to cook them - all the vitamins and minerals are still in there.<\/p>\n

Don't salt legumes until they are cooked, otherwise they'll stay hard. Vinegar should only be added at a later time as well to prevent the cooking process from dragging out.<\/p>\n

But now on to my yummy lentil salad recipe<\/h3>\n

\"Linsensalat3\"<\/a><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

I’m having another Meat Free Monday\u00a0today. Apparently you’re supposed to only eat meat three times a week at the most, but in fact most of us eat it almost daily. I like the variety and beauty of vegetarian cuisine. All these vegetables make our plates bright and vibrant and provide us with many important nutrients. Today I’ll present to you a lentil salad with warm veggies, fine herbs, fried goat’s cheese and a delicious mix of nuts.<\/p>\n","protected":false},"author":2,"featured_media":9247,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[754,769],"tags":[765,1025,1008,1026,811,984,836,1027],"ingredient":[],"class_list":["post-9185","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes","category-salads","tag-glutenfrei-en","tag-hulsenfruchte-en","tag-linsen-en","tag-linsensalat-en","tag-rezept-en","tag-salat-en","tag-vegetarisch-en","tag-ziegenkase-en"],"yoast_head":"\nColourful and Bursting with Energy - Lentil Salad with Goat's Cheese - Foodtastic<\/title>\n<meta name=\"description\" content=\"Linsensalat mit Ziegenk\u00e4se.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.foodtastic.at\/en\/2014\/02\/03\/bunt-vital-linsensalat-mit-ziegenkase\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Colourful and Bursting with Energy - Lentil Salad with Goat's Cheese - Foodtastic\" \/>\n<meta property=\"og:description\" content=\"Ich mache heut wieder mal einen so genannten Meat Free Monday. Fleisch sollte man bekannterma\u00dfen h\u00f6chstens drei Mal pro Woche verzehren. Tats\u00e4chlich essen wir es fast t\u00e4glich. Ich mag die Vielfalt und die Sch\u00f6nheit der vegetarischen K\u00fcche. Das Gem\u00fcse erstrahlt in all seinen Farben und verw\u00f6hnt uns mit vielen wichtigen N\u00e4hrstoffen und Vitaminen. 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