Useful properties and calorie content of boiled lentils

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Lentils are one of the oldest products successfully cultivated by man. She was held in high esteem by the ancient Egyptian pharaohs, by the Babylonian nobility, and for ordinary people she always replaced meat and bread. The benefits of eating this product are so great that lentils can become a source of fiber, quality protein, minerals and vitamins when consumed regularly. It has a few more advantages, which we will discuss later. The low fat content, good glycemic index and low calorie content of boiled lentils make them indispensable in the diet.

Lentil varieties

This plant belongs to the legume family, as well as beans and peanuts. It is cultivated in many countries, so there are quite a few varieties of it. On the shelves of the store you can find orange, green, black and gold lentils. Regardless of the color, it has excellent indicators of the content of nutrients. The color of the beans does not affect the taste.

Green lentils are slightly higher in fiber and protein than other varieties. But overall this is a very useful product. Each variety has its own subtle, specific taste. Brown lentils are mainly used in soups. Boiled green fruits are added to salads. Red lentils are often used in sauces and purees.

Nutritional value and calories

Feature of this product is that with a large amount of nutrients, lentils contain virtually no fat. 100 grams contains about 53 g of carbohydrates, 35 g of protein, no more than 2 g of fat, 4.5 g of minerals, 4 g of fiber and 14 g of water. These figures may vary slightly depending on the variety of the plant and how it is cultivated.

Lentils are very often used during fasts when food of animal origin cannot be eaten. These fruits may well replace meat and saturate the body with the necessary vitamins and nutrients. The calorie content of boiled lentils and its nutritional value will be slightly different. 200 grams of this product contains 18 g of protein, 40 g of carbohydrates, 4 g of sugar, 15 g of fiber and 138 g of water. The calorie content of boiled lentils is 230 Kcal per 200 g.

Composition

Lentils are a great natural source of fiber, as are all legumes. Its use not only provides the body with the daily norm of this substance, but also normalizes the work of the gastrointestinal tract, allowscontrol appetite and weight and eliminate the problem of constipation. Lentils are also a source of protein. Proteins are known to help muscle development. This is especially true for those who follow a vegetarian menu. Protein is mostly found in animal foods, and lentils can be a great substitute for meat. She is also the leader in the number of vitamins.

This product is especially rich in thiamine (vitamin B1) and folic acid (vitamin B6). They are necessary for the proper functioning of the brain and the absorption of nutrients by the body. The composition of lentils also includes some minerals: iron, potassium, copper and magnesium. Potassium is necessary for the heart muscle, it reduces the risk of stroke and osteoporosis. Magnesium is needed for bone development, and iron is needed to prevent anemia. Copper is an antioxidant and protects cells from mutations. And given that the calorie content of boiled lentils is very low, it can be consumed without harming the figure.

Benefits of lentils

Due to the presence of dietary fiber, lentils can lower blood cholesterol levels. Soluble fiber blocks carbohydrates, which slows down the absorption process. The body does not experience sudden fluctuations in blood sugar levels, which is important for diabetics. A large amount of fiber allows you to quickly saturate the body.

That's why the dishes made from this product are filling, but low in calories. This property will be useful for those who follow their figure and diet. The presence of a large numberuseful substances increases metabolism. Eating lentils improves digestion, lowers blood pressure and helps reduce the risk of dangerous diseases such as Alzheimer's, cataracts, diabetes or osteoarthritis.

Contraindications

Despite the large number of useful properties, lentils also have some contraindications. Firstly, excessive consumption of this product can lead to flatulence. Secondly, a large amount of protein can cause kidney disease, as there is an additional load on filtering and removing fluid from the body. A large amount of potassium can lead to the development of hyperkalemia. This disease manifests itself in the form of apathy, fatigue, breathing problems and numbness of the limbs. Therefore, lentils should be consumed in moderation, without reaching fanaticism, as, in principle, any other product.

How to cook lentils

This product is very easy to prepare. Before boiling red or other colored lentils, rinse thoroughly and remove debris. It does not need to be pre-soaked, which is very convenient. We take three parts of liquid for one part of lentils. If you put the grains in boiling water, then more vitamins will remain in the finished product.

When the water boils again, reduce the heat. If you need crumbly lentils, for example, for making a salad, then it should be cooked for about 5-10 minutes. If you need a softer texture, then you should cook longer. Knowing how to cook lentilsred, you can cook many wonderful dishes.

Lentil puree

This is the easiest recipe ever. Lentil puree is made from already cooked grains. They add a spoonful of olive or other oil and s alt. All this is turned into a puree using a blender. Optionally, you can also add garlic or fragrant herbs and spices. To make the puree more airy, you need to increase the cooking time of the original product.

Cream soup

Lentil cream soup is not only he althy, but also delicious. For cooking, take 100 grams of grains, two cloves of garlic, one small onion, 10 grams of flour, one egg, croutons, oil, s alt and pepper. Boil the lentils, add chopped onion and garlic to it and bring the dish to readiness. Then we rub it through a sieve. So the cream of lentil soup will turn out more tender. Then lightly fry flour in vegetable oil, add s alt and spices and dilute with broth or decoction left over from cooking lentils. Serve this dish with croutons and chopped egg. Lentil soup, the calorie content of which will be very low, is suitable for dietary nutrition. Use lentils in your diet and saturate your body with useful substances.