Lentils: benefits for the body, composition, calories, cooking

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

Lentils can be considered a unique product, because this plant of the legume family is one of the best sources of vegetable protein, which has been valued since ancient times. Lentil grains were consumed by the ancient Egyptians and Greeks, who even had the following proverb popular: "A smart person always cooks lentils well." But Ancient Rome was distinguished by the fact that it used lentil grains as medicines. The benefits of lentils are undeniable.

Centuries change, but the love of lentils remains the same. This is because these grains of the legume family are a source of vegetable protein, which, unlike an animal, is quickly and easily absorbed, favorably affecting digestion.

What are lentils like?

There are several varieties of grains:

1. Brown lentils, or continental - a favorite of Americans. Traditionally, soups and mashed potatoes are prepared from lentil grains. Duringcooking reveals its nutty flavor. It is customary to combine such lentils with meat casseroles, you can add to salads.
2. Red lentils have a very piquant taste and aroma, so they have taken root in Asian cuisine. Such lentils become a real salvation when there is practically no time for cooking, but you need to eat, because it is cooked for literally 10 minutes.
3. The smallest grains of lentils belong to the Beluga variety, because they look like beluga caviar.
4. The most popular variety of lentils is puy. The grains have a black-green tint, and such lentils got their name in honor of the town on the outskirts of France, where this variety was bred. The bright taste and peppery aroma distinguishes this variety from others, although it is brewed the longest.

Lentils are a favorite cereal crop for vegetarians, as you can bake pies and even bread from its flour. And thanks to the benefits of lentils, these pies will be extremely he althy.

What are lentils made of?

First of all, it is worth noting the presence of essential amino acids and tryptophan. Many people compare lentils with peas, but lentils are still more useful, since they contain much less fat, an order of magnitude more useful and nutritious elements that improve metabolism and stomach function. That is why many losing weight make a choice in favor of lentil dishes. In addition to essential amino acids, lentils contain: manganese, copper, boron, iodine, zinc, potassium, calcium, phosphorus, iron, fiber and C vitamins.

Foodvalue

The rules of a balanced diet call for weighing food before cooking, that is, in its raw form. The calorie content of lentils per 100 grams is 106 kilocalories. Nutritionists recommend taking a closer look at the grains for those people who dream of finally getting rid of extra pounds, since the product does not contain saturated fats, but is rich in he althy carbohydrates that saturate and prevent them from breaking the diet. Another advantage of lentils for weight loss is that it absorbs the taste of the product that is cooked with it.

Benefits of lentils

Lentils are rightfully recognized as one of the most useful legumes, because they also contain vegetable protein, iron, folic acid, soluble fiber.

Thanks to soluble fiber, lentils improve the functioning of the digestive system and prevent the development of rectal cancer. Starts metabolism, tones. Improves immunity. It normalizes the work of the organs of the genitourinary system. The value of lentils is so high that in terms of its effect on the body, it can replace cereals, bread products and even meat.

Lentils are a source of magnesium, which improves the functioning of the heart and nervous system. Given the content of isoflavones, the properties of lentils may prevent the occurrence of breast cancer. The most pleasant plus of lentils is tryptophan, an amino acid that, when ingested, is converted into serotonin, that is, the well-known hormone of happiness. It turns out that she is a source of good mood.

Lentil porridge is recommended for diabetes, ulcers, colitis. More ancient Roman doctorsclaimed that lentils can have a beneficial effect on nervous disorders, is a source of patience and tranquility. And even modern doctors do not refuse this statement.

Lentils are better boiled than fried, because in this case it retains almost all useful elements. This is a real treasure trove of nutrients.

Cons of lentils

Like any product, lentils have significant disadvantages and even contraindications for use:

• It is not recommended to eat dishes containing lentils for gout, uric acid diathesis, joint diseases;
• excessive consumption of lentils can lead to indigestion due to fermentation processes;
• lentils are forbidden for any kidney disease;
• contraindication to the use of lentils is also hemorrhoids, problems with urination;
• Consult experts if you suffer from skin conditions, as grains can dry out the skin.

It is not recommended to get involved in lentil dishes, as over time the product can reduce the absorption of nutrients by the body.

Which lentil to choose: red or green?

If lentils are the main ingredient, then the choice should be made in favor of green lentils, which are a common raw dish that simply needs to be brought to an edible state by frying or boiling. But red is more like seasoning than grain. She especially took root in Asiankitchen, where it is added to all soups instead of allspice. You can often find red lentils in restaurant dishes.

As for medicinal properties, red lentils, for example, contain a lot of protein, and they even use it to treat rheumatism and joint diseases. Green lentils have a beneficial effect on problems with the digestive system, improve metabolism and help fight excess weight. As we can see, each variety has its own individual merits, so when choosing between red and green lentils, you should first of all pay attention to the recipe of the dish that you are going to cook. Red lentils for taste and aroma, green lentils as a separate dish that can be served with meat or a variety of salads.

Lentils or peas?

Disputes about what is better to choose (lentils or peas) do not stop. It's time to figure out what to give preference. Lentils improve metabolism, help the body absorb food and any nutrients that come with it. Lentils are useful for women and men due to the presence of potassium, phosphorus and Omega-3 acids in the composition. It is recommended for diabetes, as it contains substances that digest excess sugar. And with nervous breakdowns, porridge from lentils is the best sedative. Lentils are a storehouse of iron, but there are practically no vitamins in them. But this minus is easily compensated by the presence of isoflavones in the composition.

What is a pea? First of all, peas are higher in calories and are perfect for vegetarians, although in terms of contentprotein will not completely replace meat. Only in combination with other products. Peas are rich in beta-carotene and contain more protein than lentils. Peas have more essential amino acids than lentils.

Both products are useful and differ in their individual properties, and the choice should be made according to taste preferences. For weight loss, it is better to choose lentils, for vegetarians - peas. And best of all - competently combine and alternate. The benefits of lentils and peas in tandem are undeniable.

Lentil soup

The most popular and he althy lentil dish is red lentil soup, which is easy to prepare and has the highest benefits. Prepare a glass of lentils, if necessary, it is recommended to sort out the grains. A glass of the product should be sent to a saucepan with one liter of water and cook the lentils over low heat until it becomes soft. For a piquant taste, you can add your favorite spices, a few cloves of garlic and herbs. The easiest and he althiest soup is ready. And its unusual taste will not leave anyone indifferent.

Lentil puree soup

The second most popular lentil dish is red lentil cream soup, especially loved by Americans. To prepare a spicy soup, you should prepare 500 grams of clean lentils in advance, which must be thoroughly washed under running water, then sent to a large container and pour 1.5 liters of water. Put the lentils on a small fire and gradually add the onions, carrots and celery. It is important that all added vegetablesshould not be cut. Cook until all added ingredients are soft. After the process of boiling vegetables and lentils is completed, the vegetables should be removed and transferred to a separate bowl. The next step is lentil puree, which is made by grinding lentils with vegetable broth. After the lentil puree boils, you need to add the following ingredients: 100 grams of cream, 2 egg yolks and 50 grams of butter. The calorie content of lentils in this dish is 150 kilocalories per 100 grams. That's all, delicious cream soup is ready.

Lentil cutlets

The favorite dish of vegetarians is lentil cutlets. For cooking, you will need 250 grams of boiled lentils, 50 grams of flour and your favorite spices. The recipe is quite simple: mash boiled lentils with a fork to a mushy state, add flour, spices and herbs to taste. Thoroughly mix the mass for cutlets. Fry in vegetable oil. Serve with fresh vegetable salad.

Lentil soup with bacon

If the usual lentil soup is getting fed up (as well as proper nutrition), it's time to cook lentil soup with bacon. It sounds complicated, but it only takes 40 minutes. For the soup, prepare: 4 strips of bacon, onion, carrot, two celery, two heads of garlic, 1.5 cups of lentils, spices to taste, two tablespoons of tomato paste or ketchup, five cups of broth, 100 grams of Greek yogurt, lemon and parsley. And the recipe is this:

1. Fry the bacon untilcrispy crust. Pat each piece in a tissue to get rid of excess oil.
2. Chop the onion, carrot and celery, fry for 5-7 minutes, then add finely chopped garlic, tomato paste and spices, fry for another minute.
3. The next step is the broth (it can be vegetable or chicken) and lentils. Bring to a boil and simmer the soup over low heat for another 25 minutes.
4. Soup is ready, just to make the dressing - mix Greek yogurt with lemon juice and serve with crispy bacon and yogurt-lemon dressing. It's he althier than sour cream.

Lentil salad with cucumbers and olives

For better assimilation of useful elements of lentils, it is recommended to combine it with vegetables. For example, you can prepare a salad with cucumbers and olives, which will not be ashamed to be served at the table. This salad takes about 30 minutes to prepare. And we need the following: 2 cups of pure lentils, 2 heads of garlic, 2 leaves of parsley, 2 tablespoons of French mustard, olive oil, 2 cucumbers, 200 grams of pitted olives, mint, 200 grams of feta cheese, s alt and spices to taste.

Let's start cooking:

1. First, finely chop the garlic, parsley and mix them with lentils in a large pot.
2. The resulting mixture should be poured with water and brought to a boil, then boil for another 10-15 minutes.
3. The next step is to prepare the dressing, for which you should mix olive oil, wine vinegar, Frenchmustard and favorite spices.

The final step is to mix the chopped cucumbers and olives with the cooled lentils, feta cheese and olive dressing. This salad will be a real decoration of any holiday table.

Lentils are a versatile product that can be used both as a main dish and as a condiment. Cooking lentils is not too complicated process, and most importantly - a really tasty result awaits you. Proper nutrition can be varied with the above recipes and not suffer from the nasty taste of fresh buckwheat.