Argentines' popular fo

Lentil foods are rich in iron, calcium, beta-carotene and antioxidants.
The Country that we want to speak about it and eating habits of its people in this article is Argentines. It is a country where its people eat a lot of beans and lentils, red meat food and red meat food has a special place in their plate. For this reason, we introduce one of the famous dishes of Argentines and we recommend you to prepare it as dinner.

Argentines' eating habits:

Dishes of Argentina is similar to the ones of Spain, Italy and France except that the Argentines themselves are major food producers and produces foods such as beef, wheat, milk and grain. As a result, one of the most important food in Argentina is red meat.
Because of this, most of their foods are cooked with red meat and so Argentine foods are very rich in protein. Various types of red meat are prepared with a mixture of vegetables, garlic and even vinegar, baked or fried. In addition to the food, be sure to also use mashed potatoes.
In fact, what the Argentines eat with their food is much more self-conscious. So a combination of tomato, onion, lettuce and eggplant could be seen in the food of the people of this country. Roast beef in Argentina is a popular food and in some areas it is prepared with goat's meat.
This country has a great variety and abundance of agricultural products in its foods. Corn, beans, lentils and potatoes are grown in abundance in this country and they are used in foods. In humid parts of the country such as Buenos Aires, lemon and orange orchards are seen very much, as a result one of the common drinks of this country's people is orange juice and lemon.
One of the most popular foods that people eat in this area, (especially at dinner), is with crops that have been cultivated in Argentina, such as lentils or beans .
Interestingly, no fried food with vegetables is seen in this country. So they have healthy foods. In addition, as desserts and drinks, they use fruit to make a dessert for example they use oranges, bananas, avocados, pineapples, grapes and even watermelons to make them.

Ingredients (for 4 persons):

Lentils …………….. 1 cup …………….. 240 kcal
Tomato …………… 2 cups ……………. 50 kcal
Onion ……………... 1 pcs medium ………… 20 kcal
Carrots …………… 1 cup ……………… 25 kcal
Garlic ……………… 1 clove ……………. 5 kcal
Peas ……………….. 1/5 cup ……………. 25 kcal
Water of cooked vegetables …. 1 cup ……….. 60 kcal
Olive oil …………….….. 1 tbsp. …………. 90 kcal
Salt and black pepper … To the extent required … 0 kcal

The recipe:

Mix Lentils with a glass of vegetable juice and cook it over a low heat for about 20 minutes. When it is fully cooked, peel and chop the tomatoes, carrots and peas, and add them to lentil. Grate an onion on the ingredients. Finally, add salt and pepper, olive oil and garlic and again wait for 20 minutes. Let the mixture be over low heat for 15 minutes. After this time, your dish will be ready to eat.

The amount of its Calories

This meal has approximately 500 calories and if it is divided into 4 parts, each part will be 130 kcal. By eating this dish with a few slices of bread, intake energy from eating it will rise to 350 kcal.

Lentils, a vegetarian calcium source

Lentil is of bean family plant and is a protein source. In addition of being a carbohydrate source, it can be used to limit the eating bread and rice. Also it has significant amount of calcium, so for those who are vegetarians or eat less dairy, it is the best to have lentils in their diet. Although the calcium intake of this nutrient is found to be less than the calcium in milk and yogurt.

Tomato, the source of antioxidants

These days more than ever it is necessary to eat tomato because this vegetable is a source of antioxidant and it can neutralize free radicals that are the cause of stroke and increase heart disease and the risk cancer. So if you live in the hot weather and in a city with high pollution, it is better to eat 2 tomatoes every day because studies have shown that a medium tomato has 17 mg of vitamin C and 620 mg beta-carotene and every two of them are considered as powerful antioxidants. However, by heating the vegetable, the amount of beta-carotene in tomato decreases, but vitamin C does not change, so if you want to get the maximum amount of antioxidants in your daily meal plan to include fresh tomato.

Carrot, the source of beta-carotene

This orange vegetable gland is used in the preparation of salads. It has also partly potassium (240 mg per 100 g), so it is recommended to eat the blood pressure. Moreover carrot is an antioxidant source as well as a beta-carotene source, and also the precursor of vitamin A. Interestingly, studies have shown that eating vegetables regularly such as carrots prevents tumor formation and prevents plaque in artery, both of which cause heart disease. The results of this study suggest that deaths from heart disease are significantly reduced with regular intake of these vegetables. Just remember that every cup of raw carrots has 25 and keep in mind that when eat it, count the total calories of this vegetable.

If you have heart disease:

It is recommended to eat garlic and onions with other vegetables such as tomato for having better physical condition. And also eat your meal with a slice of steamed fish and a glass of fresh orange juice which can provide you a more complete meal, especially if you have constipation.
Different vegetables are the sources of fiber so they can increase the volume of fiber intake and eat with it, bread because it can reduce the severity of constipation. In addition, eat the food with a plate of vegetables which also relieve constipation.

If you have anemia:

Lentil is sources of iron, vitamin C and beta-carotene, so eating it with other vegetables such as tomatoes and carrots increases the absorption of this mineral and also it is better to prepare it with meat and add a little fresh lemon juice to it.