The R28 ingredient pensioners can buy and eat for 7 days

During the Great Depression, pizza became popular in Italy as a poor man’s food.

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Nutella was invented after World War II because cocoa was rare and expensive.

Today, these foods are treats.

Lentils could be the next luxury. But if they aren’t, they could make groceries cheaper for pensioners.

Lentils are the R28 ingredient filling pensioners

Legumes, which include beans, peas, chickpeas, and lentils, are known for their long cook times.

A 500-gram bag of beans can last the entire week. But it takes about 4 hours to cook until tender.

Using one stove plate for 4 hours will cost R10, according to data from Standard Bank’s LookSee.

Before you cook them, you have to soak them for at least 8 hours, usually overnight.

Lentils don’t have that problem.

You can rinse a bag of lentils.

Put them on the stove and have fully cooked lentils in 30 minutes.

To ensure they cook quickly, only add spices after 20 minutes.

You Can Use Lentils to Replace Some Meat

In a 2010 study by Baojun Xu and Sam K. C. Chang, lentils were described as a meat extender because of their protein content.

According to Science Direct, lentils contain between 26% and 35% protein. In a 500-gram bag, that’s between 13 and 17.5 grams of protein.

That’s roughly one quarter of the protein in chicken, but at a fraction of the cost.

Whole lentils have a similar texture to mince. Therefore, you can use them in much the same way you would mince.

You don’t have to replace all your mince with lentils, but you can replace half of your mince recipes with lentils.

Lentils can also multiply stews. One cup is enough to add about one quarter more volume to a stew.

Lentil Recipe Ideas

With a pack of lentils and whatever is in the fridge, cupboard, and vegetable rack, pensioners can make many meals.

MealBase IngredientsBiryaniLentils and riceCottage PieLentils and potatoesLentil SoupLentils and any vegLentil BologneseLentils and pastaLentil MasalaLentils and masala spicesLentil LasagnaLentils, cheese, mince, and lasagna sheets

You can use split lentils in soups. These lentils have the shell chucked and, once cooked, reach a puree consistency.

But when replacing mince with lentils, choose whole lentils.

Lentils are Good for Your Health

Getting sick is expensive.

In your twilight years, your affordable meals should also be healthy.

According to Medical News Today, in 100 grams of cooked lentils, pensioners will get:

• 9 grams of protein
• 0.38 grams of fat
• 7.9 grams of fibre
• 20.13 grams of carbohydrates

Lentils also have iron, magnesium, zinc, and potassium.

This modest cupboard essential also has disease-fighting nutrients in its antioxidant content. Evidence from a 2015 study suggests they can help reduce blood sugar spikes and improve weight management.

ShopWhole Lentils (500g)PriceGameLION Whole Brown LentilsR19.99MakroLION Whole Brown LentilsR22.99SparSpar Brand LentilsR23.99ShopriteRitebrand LentilsR27.99Pick ‘n PayNo Name LentilsR28.99CheckersBeanfields LentilsR29.99

The best part is that a 500-gram bag, which sells for R28, can keep for a week.

Lentils expand to three or four times their raw volume when cooked. Pensioners can fill an 8-litre pot with nothing but lentils, water, and spices.

If you choose to add vegetables and meat, that volume expands.

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