Sprouted lentils: calories, taste, interesting recipes, benefits, harms, amount of minerals, vitamins, nutrients

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

Lentil dishes have become popular lately because this legume is incredibly he althy and tasty.

However, most of the nutrients are not in the lentil itself, but in its sprouts. If you want to increase your intake of vitamins and minerals, then sprouting lentils is the way to go. It is very easy to do, and the result will surprise you.

The article will introduce you to the beneficial properties of sprouted lentils. Information about its composition will also be given and recipes for delicious dishes will be offered.

How to germinate

Lentil sprouts cannot be found in stores. They must be prepared on their own. How to do it:

1. Place dry lentils in a colander or sieve with small holes. Rinse under cold running water. Remove all unnecessary (garbage, pebbles, grains).
2. Place the lentils into a clean and large glass jar. Pour warm water into it.
3. Cover the jar with gauze. Secure the gauze by tying it tightlythread or twine. You can use a rubber band. Do not close the jar with an iron and plastic lid!
4. Place the bowl of lentils in a warm place for 12 hours (overnight).
5. After 12 hours, pour the contents of the jar into a colander and let the water drain.
6. Put the lentils back into the jar. Place it again in a warm, dark place (keep out of direct sunlight).
7. Rinse lentils every 12 hours. Take the product out of the jar and discard the seeds that do not swell. The sprouted legume should be ready in 3 days.

Composition of sprouted lentils and its calorie content

Particular attention should be paid to the unique composition of this product.

To begin with, let's compare the content of vitamin C in dry and sprouted lentils. In the usual, only slight traces of this vitamin are observed, and 100 grams of sprouted sprouts contain 16.4 mg of vitamin C. Without a doubt, lentil sprouts will be a useful addition to medicines during SARS epidemics. Sprouted lentils will strengthen the immune system and help the body resist viral diseases.

Lentil sprouts also contain vitamins B2, B6, B5, B1, B9 and E. In addition, the product is rich in iron, potassium, copper, phosphorus, magnesium, calcium, manganese and beta-carotene.

Calorie sprouted lentils are low - 105 kcal per 100 grams of product. Sprout Composition:

• 8, 8 grams of fast proteins.
• 22, 15 grams of slow carbs.
• 0, 54 grams of fat.

Now let's talk about the dangers and benefits of sprouted lentils.

Benefits for women

The fair sex should definitely include this product in their diet, because lentil sprouts have the following beneficial effects on the body of lovely ladies:

1. Adding a variety of sprouted lentils to your diet can help prevent breast cancer.
2. Eating this legume significantly reduces the risk of female genital tumors.
3. During the critical days, the fair sex simply needs to eat sprouted lentils, as it can reduce pain.
4. For women who are going through menopause, lentils are a cure as they can alleviate the condition.
5. During pregnancy, you should also not bypass this product, as it contains substances necessary for the fetus to develop normally.
6. Pay attention to sprouted lentils for those ladies who want to get rid of extra pounds. The product will perfectly fit even the most strict diet, because it contains practically no fat. The advantage of sprouted lentils for weight loss is that it provides the body with nutrients and allows you to feel full for a long time.

Useful properties for everyone

The fruits of this wonderful plant supply nutrients to the human body. Therefore, both women and men simply need to eat such a wonderful product. If we talk about the benefits of sprouted lentils for men and women, then we can distinguish its properties:

1. Lentil sprouts can reduce the risk of cardiovascular disease, which so often affects men and older people of any gender.
2. Sprouted lentils contain substances that help lower blood cholesterol levels.
3. Lentils improve the functioning of the digestive system. This culture is equally useful for constipation and diarrhea.
4. Sprouted lentils help restore the skin.
5. This legume strengthens hair and nails.

Contraindications

Sprouted lentils should be used with caution, despite all its beneficial effects that it has on the human body. When should you not include it in your diet? Who is harmed by sprouted lentils?

1. This legume promotes increased gas production. Therefore, people with a disease of the gastrointestinal tract or with dysbacteriosis should refrain from eating sprouted lentil sprouts. For the rest, this unpleasant effect of legumes can be eliminated by adding dill or parsley to a dish of lentils.
2. Sprouted lentils should not be eaten by people with gallstones or gout.
3. All good things should be in moderation, so lentil sprouts should be consumed no more than twice a week. Otherwise, this product may reduce the absorption of calcium, zinc, andiron.

What to cook

This legume makes incredibly delicious soups and salads. Sprouted lentil sprouts can be eaten raw. It is permissible to boil or fry them - from this they do not lose their nutritional value.

There are many dishes made from sprouted lentils. Cooking recipes will be discussed below.

Parsnips and lemon salad

For cooking you will need:

• Sprouted green lentils - 300 grams.
• Pasternak is one.
• Yellow pepper - 120 grams.
• Onion - 1 small head.
• Orange peel - 10 grams.
• Sesame paste - 20 grams.
• Lemon is one.
• Soy sauce - 10 ml.
• Cilantro - one bunch.
• Cumin - 3 grams.
• Cayenne Pepper - pinch.

Cooking.

• Put sprouted lentils in a deep salad bowl.
• Peel and finely chop the onion and pepper. Grate the orange peel and parsnip on a fine grater. Mix everything with lentils.
• Squeeze the juice from the lemon and pour it into the blender bowl. Next add the sesame paste, cayenne pepper and soy sauce. Whisk the ingredients. The sauce should be tender and soft.
• Pour the contents of the salad bowl with sauce. Add cumin and finely chopped cilantro. Mix everything. Salad is ready.

Cutlets

To prepare this dish you will need:

• Sprouted greenlentils - 400 grams.
• Carrots - one.
• Sweet red pepper - one.
• Linen flour - 35 grams.
• Mustard oil - 10 ml for cutlets and 30 grams for frying.
• S alt - 10 grams.

Cooking steps:

Put sprouted lentils in a deep bowl

• Peel and finely grate the carrots.
• Peel and finely chop the pepper.
• Add carrots, peppers and flour to lentils. Mix everything.
• Chop the ingredients with a blender. You should get a homogeneous mass.
• Heat the frying pan. Spread the resulting mass with a spoon into the pan. Fry the patties in mustard oil for 2 minutes on each side over medium heat.

Soup

To make this soup, you need the following ingredients:

• Sprouted green lentils - 50 grams.
• Brown rice - 30 grams.
• Onion - half head.
• Potato - 2 root crops.
• Carrots are a thing.
• Cauliflower - 120 grams.
• Celery - 20 grams.
• Laurel leaf - one.
• Seasoning "Universal" - 5 grams.
• Turmeric - 5 grams.
• Vegetable oil - 15 ml.
• Black pepper to taste.

Steps of making soup:

• Pour 1.5 liters of water into a saucepan. Put it on the stove to heat up.
• As soon as the water boils, immediately put sprouted lentils and brown rice into the pot. Boil 10 minutes.
• Add potatoes,diced.
• Fry onion, carrot and celery in vegetable oil in a frying pan. At the end of frying, add turmeric, hold on the stove for 30 seconds and send the contents of the pan to the pan.
• S alt the soup, put the bay leaf and spices. Cook for 5 more minutes. The soup is ready.

Conclusions

Sprouted lentils are incredibly beneficial for the human body. Eat it raw or cook dishes from it. This will positively affect your he alth.

Be sure to eat sprouted lentils in these situations:

• When losing weight (it normalizes metabolism, gives a feeling of fullness, has very few calories).
• In the period of colds (lentil sprouts are rich in vitamin C, as well as other useful substances, which helps to strengthen immunity).
• During pregnancy.
• During menopause.
• During critical days.
• With high cholesterol.

However, it is worth remembering that this useful product has its drawbacks. Therefore, not everyone can use lentil sprouts. But he althy people should eat them in moderation.