The benefits and harms of lentils for human health. Lentils: benefits and harm - cooking recipes Red or orange

What grains do you use for home cooking? Buckwheat, rice, millet, less often – oatmeal? Very few people will remember lentils. Its benefits and harms remain a mystery to most of us. So isn't it time to reconsider your attitude towards this product?

Lentils look like flat miniature “coins” and are classified as legumes. Color may vary. It all depends on the variety. Its taste characteristics may differ slightly, but the benefits and harms of any lentil are almost identical. It is a component of dietary, healthy and vegetarian nutrition.

In the past, lentils have replaced many foods, including meat, as they are rich in plant protein. They used it to make soup, cook porridge and bake bread. It contains complex carbohydrates that take a long time to digest, so a person does not experience hunger for a long time.

Lentils contain fiber, starch, Omega-3 and Omega-6 fatty acids. You can also find vitamins A, E, group B, as well as a complex of minerals - potassium, zinc, manganese, calcium, chromium, phosphorus, boron, copper, selenium and others.

Properties of lentils that are valued in medicine:

• normalizes the emotional and mental background, calms the nervous system (thanks to tryptophan), increases resistance to stress;
• strengthens the immune system (due to the presence of vitamin C);
• cleanses blood vessels from “bad” cholesterol, because it has reserves of nicotinic acid, prevents heart attack and stroke;
• supports the heart muscle, as it contains potassium and other mineral components;
• increases hemoglobin, supplies iron to the body, and the molybdenum contained in it ensures its complete absorption;
• improves the condition of blood vessels;
• normalizes blood sugar levels;
• quickly absorbed in the body;
• eliminates pain due to urolithiasis;
• has a positive effect on digestion, as it contains a lot of fiber;
• eliminates constipation;
• helps in healing wounds and burns;
• increases performance;
• strengthens memory;
• improves the appearance of nails and hair;
• has an antitumor effect, suppresses the growth and spread of cancer cells (this important quality is due to the fact that lentils contain isoflavones);
• considered a means of preventing colorectal cancer.

How can lentils make you feel worse?

All legumes, including for health. When consuming such a product, even a healthy person may experience bloating and abdominal discomfort. But this effect is observed only with excessive consumption of lentils. To avoid such troubles, just use a little trick - add a bunch of fresh herbs to dishes made from lentils.

Important! The optimal rate of consumption of lentils is 2-3 times a week.

You won’t get sick from such a product, but it can provoke an exacerbation of existing chronic ailments. It is better to limit the consumption of lentils for rheumatism, dysbiosis, gout, hemorrhoids, and irritable bowel syndrome. If a person has a tendency to form kidney stones, then one should not indulge in such beans.

Which variety is healthier?

In addition to the listed qualities, each variety has its own medicinal characteristics.

Red (called “Egyptian”) treats anemia, as it has the highest content of iron and potassium. If you regularly use such a product, your concentration and memory will improve, and your “shaky” nerves will come into order. This type of lentil cooks faster than others.

The green variety (French Puy lentils) improves the condition of ulcers, cholecystitis, pyelonephritis, hypertension, and rheumatism. These are beans that have not reached maturity. They contain a lot of plant fiber, so they normalize intestinal activity. For the same reason, they will take longer to cook. This variety is best used as a base for salads, soups, side dishes, and stews.

Yellow are green beans without the outer shell. They have the same qualities as unpolished ones.

Black is the most expensive. Its other name is “beluga”. The pigment substances that give lentils of this variety their color demonstrate high antioxidant activity. It has a beneficial effect on the functioning of the cardiovascular system and inhibits aging.

Brown – fully ripened beans. They have therapeutic properties that are useful to those who suffer from tuberculosis and other respiratory diseases. Eating such lentils has a positive effect on bone strength. This type cooks quickly.

The maximum “benefits” are contained in sprouted lentil grains. They contain more fiber and water-soluble antioxidants, and the amount of vitamins is almost twice as high. And the content of ascorbic acid increases 16 times!

What are the benefits of lentils for women and men?

The smallest representatives of legumes will help you lose weight and stay slim. Although they have a high calorie content - 280-310 Kcal, having a fibrous structure, lentils swell in the stomach and suppress the feeling of hunger.

It has virtually no fat, but a lot of protein. By using it during a diet, you can lose weight, and your skin will not “sag” in unsightly folds. Edible “coins” will help with timely bowel movements, which will also promote weight loss.

The effect of lentils on the female body:

• reduces the risk of a malignant tumor in the breast;
• protects against the development of benign tumors in the uterus;
• relieves symptoms of premenstrual syndrome;
• reduces the pain of menstruation;
• helps survive menopause (reduces the frequency of hot flashes, stabilizes blood pressure, eliminates mood swings), as it is rich in phytoestrogens;
• slows down age-related changes.

Lentils are the record holder for folic acid content. Just 200 g of lentil porridge on a plate will fill the daily requirement of this component. It is indicated for pregnant women (50 g per day), as it promotes the proper formation and growth of the fetus, strengthens the immune defense of the mother and her baby, eliminates the risk of anemia, and ensures normal hematopoiesis.

This product is also suitable for men's nutrition. It will help restore potency, in combination with medications will cure prostatitis, reduce the likelihood of developing heart pathologies, and also, along with animal protein and dairy products, will contribute to muscle building.

Bean menu: the most popular lentil dishes

The easiest way to prepare porridge is from lentils. Its benefits and harms are incomparable. This dish will supply the body with many healing substances - vitamins and microelements. It will help cope with nervous and heart ailments, and “feed” patients with diabetes. But porridge is subject to all the contraindications that lentils have.

Dietary and healthy porridge is prepared as follows: for 1 tbsp. beans – 2 tbsp. water. The lentils are washed, poured with water, brought to a boil, salted, and cooked for 40-45 minutes. over low heat, stirring occasionally. Add butter before serving.

Light lentil soup is no less healthy. Harm from its use is unlikely if you do not overeat such a dish. Preparing the soup does not require any culinary skill.

Classic ratio of ingredients: 1 tbsp. seeds to 3 tbsp. liquids (you can take broth). The beans should be soaked first. Place them in a saucepan and cover with liquid. Wait for it to boil, cook the beans until soft, about 30-40 minutes. Add finely chopped garlic. Boil for 2-3 minutes, remove from heat, add a little vinegar and pepper. You can add potatoes and carrots to the soup.

The benefit of lentil soup is that it is easily digestible and perfectly nourishes the body, and has a positive effect on the gastrointestinal tract. When cooked, it retains the entire mineral reserve of such beans, so it will support the heart and normalize metabolism.

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Botany, history and geography

The heroine of the review is a close relative of beans and peas. All of them belong to the legume family. This is one of the most ancient cultures known to man. In the Mediterranean it was grown no less than 12 thousand years ago.

The plant's seeds are flat-shaped, resembling buttons or tablets, and are placed in pods. Nowadays, culture is practically not cultivated in Russia. It is brought to us from Turkey, Iran, Pakistan, India and China, and more expensive varieties come from Spain and France.

What beneficial properties of lentils made it so popular among ancient people? To find out the answer, even a cursory glance at the chemical composition is enough.

Composition and calorie content

In 100 grams of these cooked legumes you will find a lot of value.

DN (figure in%) - daily intake of the substance.

• Calorie content - 116 kcal
• Water - 69.6 g
• Proteins - 9 g - 18%
• Fat - 0.4 g - 1%
• Carbohydrates - 20.1 g - 7%
• Dietary fiber, g - 7.9 g - 32%

Vitamins (descending)

• Folic acid - 45%
• Vitamin B1 - 11%
• Vitamin B6 - 9%
• Vitamin B5 - 6%
• Vitamin B3 - 5%
• Vitamin B2 - 4%
• Vitamin C - 2%

Minerals (descending)

• Manganese - 25%
• Iron - 19%
• Phosphorus - 18%
• Copper - 13%
• Potassium - 11%
• Magnesium - 9%
• Zinc - 8%
• Selenium - 4%

So, the main advantage of lentil grains is protein, the amount of which is comparable to meat. According to this indicator, they are ahead of all other plants.

If you go over the top, large reserves of B vitamins are the key to a healthy nervous system. Magnesium is an element that is present in almost all cells of the body. Zinc is needed for the functioning of more than 350 enzymes. Potassium is important for optimizing blood pressure. Phosphorus nourishes the brain. Copper is important for hematopoiesis, and selenium is part of the complex of main antioxidants in human biochemistry.

But that's not all!

Benefits and best recipes

Here are the main beneficial properties of lentils.

• For a woman's body The grains are especially beneficial during pregnancy. The presence of folic acid (critically necessary for the child’s nervous system), an abundance of dietary fiber (helps to avoid constipation) and a significant concentration of iron, albeit in not the most digestible form.
• In losing weight. The body slowly digests the proteins that lentil porridge is rich in. Such dishes will help you quickly achieve satiety and not feel hungry for a long time. Add here regular exercise - and the recipe for slimness is in your pocket!

Lemon lentil soup with rice - delicious weight loss with lentils! The recipe is easy, original and satisfying.

• For diabetes. The low glycemic index of the product opens its way even to a low-carb menu. Grains can be tried at the compensation stage, under the control of blood glucose.

• For those people who want to restore normal intestinal microflora. Our heroine has an alkaline pH and helps with intestinal dysbiosis. ()
• For prevention heart and vascular diseases, including atherosclerosis. The ancient food not only gently normalizes blood pressure, but also helps the body produce “good” cholesterol. ()
• To strengthen the immune system. Let’s just list: normal stool and harmonious intestinal microflora, strong blood vessels, sufficient protein, regular intake of vitamins and minerals, optimal blood sugar levels. Each of the points is an important building block from which the body builds protection against bacteria and viruses.

An elementary recipe during the flu and ARVI season is to add boiled lentil grains to fresh cabbage salads with carrots and citrus dressing (olive oil and lemon, orange juice, spices).

There are many cute options. Invite your imagination to wander among your favorite salads, and you will prepare a new one no worse than video bloggers!

• For vegetarians. Due to religious beliefs, many Hindus do not eat meat. They get their proteins from a mixture of boiled lentils and rice. Although a strict vegetarian diet can be challenging on the body, if you are serious about giving up meat, beans are a necessary and healthy choice.
• For those who are fasting, or for other reasons refuses meat. Think about it: every day around the world, almost 1 billion people replace expensive meat with cheap lentils. It helps you get through a difficult period without significant harm to your health.

Healing spices, including, and very easy to prepare. A laconic video recipe for those who doubt whether it is difficult to prepare the vaunted protein product.

Contraindications and possible harm

All products, including lentils, have benefits and harms intertwined. Here are the main side effects of the culture.

A significant disadvantage is that there is little methionine. Our heroine contains all nine essential amino acids, but one of them - methionine - is present in small quantities. This deficiency prevents the body from absorbing the remaining essential amino acids.

If you are a vegetarian, follow the proven experience of Asian countries, and always combine colorful crumbs with rice, which is rich in methionine. Many sources also recommend combining lentil grains with milk.

For all lovers of vegetable protein - another video recipe with a harmonious combination of amino acids.

Plants of the legume family contain considerable amounts of oxalates. They can provoke the formation of kidney stones. Excess protein foods also puts a strain on the kidneys. They have to work with redoubled force to remove substances that are unnecessary for the body.

Once in the intestines, the beans ferment and begin to produce gas. Everyone knows that peas and beans cause flatulence and bloating belly. This is also true for our heroine.

Sometimes a sharp increase in dietary fiber in the diet leads to constipation. To avoid an unpleasant condition, introduce the product gradually and accompany it with a glass of clean water.

Lentils contain substances that inhibit the production of trypsin, an enzyme that breaks down proteins. This means digestion may occur more slowly. While the body gets used to new dishes, the feeling of fullness may last longer, but with an unusual heaviness in the stomach.

The grains also contain phytic acid, which prevents the body from absorbing minerals, in particular iron, magnesium and potassium.

The heroine of the review also contains a lot of lectins. These are proteins that form complex compounds with carbohydrates. In some people with gastrointestinal tract disorders, lectin-rich foods cause intestinal discomfort.

Partially solves the problem of antinutrients soaking grains before cooking. Uncompromising naturopaths indicate a time of 12 hours. Discreet nutritionists agree on the verdict “soak for at least 1 hour.”

How to cook properly

This is when color matters. Lentil varieties differ not only in color, but also in texture and the presence of husks.

What's the best way to use each of them?

• The green variety of the product remains quite hard even after prolonged cooking. And 30 minutes will not boil the beauty. Crunchy grains with a slight bitterness will be especially suitable in salads.
• Brown varieties are inexpensive and popular. Usually they are ready in 20-25 minutes. This porridge will be an excellent thickener for soup or an original side dish.
• Red, yellow, golden grains are devoid of husks and have the greatest sweetness. It is not for nothing that Indian cuisine honors them so much. Cook for 20-30 minutes (the cereal will become soft and soft) and add to puree soups for excellent thickening.
• The finished black variety (beluga) resembles black caviar. This product costs more than others. It is used less often - as a decoration for salads and other dishes.
• Regardless of the type and price, the nutritional value of different types of crops is approximately the same.

Universal proportion for cooking lentils:

3 cups of water (broth, whey) per 1 cup of cereal.

Many housewives limit themselves to washing the grains from dust and immediately pouring them into the pot. Others - as we have already said - specially soak the grains. This helps get rid of compounds that interfere with the absorption of minerals and reveal the flavor of the dish more fully. Some of the nutrients are also lost. Decide for yourself which method you like best.

Standard soaking is a simple but time-consuming method.

• It is better to do it at night - 8-12 hours. Fill with boiled water, covering the grains by 2 fingers. You can add a natural acidifier: apple cider vinegar 1 tbsp. spoon for every glass of water. We leave the soaked grains covered on the kitchen table. In the morning, rinse in running water and cook. By the way, soaked legumes boil faster. We take this into account when cooking.

Since lentils are a close relative of beans and other legumes, they can be used instead in any recipe. Familiar dishes in a new way - guaranteed success!

Another cute ensemble, suitable for proper nutrition, weight loss and a delicious meal for two. Yes, yes, and such a universal combination is not uncommon when it comes to an oriental favorite!

Sprouted lentils: benefits and harms

It is known that the body more fully absorbs nutrients from sprouted grains. Although home sprouting may seem tedious, it is more than worth it for colorful beans. Useful bonuses of sprouts are as follows.

1. On average, digestion is easier. The already mentioned methionine will be better absorbed from sprouted grains.
2. Iron, magnesium and potassium are better absorbed.
3. Significantly less gas formation.

We have already described which are rich in valuable sulforaphane. Sprouting lentils is even easier than other plants. The grains need to be moistened in a glass jar for only 2-3 days, changing the water once a day. Keep out of the sun, but at room temperature. Once the sprouts appear, put them in the refrigerator. Before eating, be sure to rinse.

Important! You shouldn’t rush out of the quarry with any microgreens. Include it in your diet gradually, for example, as an addition to your usual salads and smoothies. Lentil sprouts sometimes cause stomach discomfort and very rarely food poisoning.

Consider the second important point!

On nutritionist forums there are often debates about the benefits of sprouts in general. Allegedly, while the sprout is small, along with the beneficial potential, the possible harm also increases, because the product contains protective substances that repel hungry animals from it. All plants have this kind of self-defense mechanism for babies... To what extent to believe this hypothesis, everyone decides for themselves.

Our experience with sprouted green buckwheat, broccoli seeds, rye and oats has not yet been supplemented by a case of acute poisoning or a negative effect on well-being. Although we are just a personal example and not regular microgreen eaters.

How to select and store

• When purchasing a product, check whether the multi-colored crumbs meet the basic requirements. These are cleanliness, hardness, dryness and smoothness of the surface. If you see cracks and breaks, look for a fresher product.
• Store the queen bean at room temperature, in the cupboard, in a closed jar.

So the story about lentils has come to an end. The benefits and harms of this product, advice for vegetarians and those on a weight loss diet, recommendations for improving nutritional qualities and the correct proportion for preparing porridge. Do you think we missed something? Leave comments, we will be happy to answer!

Thanks for the article (16)

Unfortunately, lentil dishes are being prepared less and less often. It is useful because it reduces nervous excitability, blood glucose levels, increases, improves heart function and vascular tone, and helps with weather dependence. The plant belongs to the legume family. The pod, which is more correctly called a bean, contains a pair of seeds.

History of a useful plant

Lentil soup was prepared at the court of Ramses II, and lentil bread was placed in funeral burials. Lentils were consumed a lot in Egypt and were also exported to Rome and Greece as a staple food for the common people.

From the Mediterranean, lentils came to Lithuania, and in the fifteenth century to Russia, as is known from the chronicles of the Kiev Pechersk Lavra.

For a long time, lentil seeds were used in soldiers' cuisine. Later they were replaced by other grains and legumes.

The herbaceous plant is common in countries with temperate and hot climates - modern India, Europe, North Africa, and Asia. Russia has a favorable climate in the Volga region and in the south of the European part of the country.

The large-seeded variety goes on sale after processing. Small seeds, together with green mass and straw, are used as animal feed.

The crop is harvested when the pods are ripe at the bottom and in the middle. The top ripens during storage.

Unpeeled lentils are the most delicious - a lot of beneficial properties are concentrated in the shell. Other varieties are distinguished by the ability to be completely boiled.

Composition and calorie content of lentils

Calorie content of 100 g of lentil seeds is 295 kcal. Share – up to 60%, proteins – 30%, the rest fats.

Inclusion in the diet 2-3 times a week helps the heart function, normalizes vascular tone, which is useful for the prevention of atherosclerosis and.

Regular inclusion of lentil seed dishes in the menu is useful for the prevention of liver diseases.

With increased sensitivity to weather changes and magnetic storms, the acidity of gastric juice is often reduced. On such days, it is recommended to give up meat, fatty and spicy foods. It is better for them to prefer porridge made from lentils, peas, turnips, rice, and buckwheat. It is useful to prepare these dishes before an unfavorable weather change.

Lentil flour with mashed egg yolk has healing properties and heals wounds. Mixed in equal parts with butter helps eliminate the effects.

Benefits of sprouted seeds

- food for the sprout, reserve of strength to hatch. The complex biochemical reaction during germination greatly increases the beneficial properties of lentil seeds.

How to sprout lentils:

1. Wash the seeds and place on a shallow wide dish. Pour in lukewarm water until they are completely submerged.
2. After a day, rinse thoroughly, place in the same container, cover with a loose natural fabric (cotton, linen, gauze folded several times). Place in a cool place, but with diffused light falling (on the windowsill).
3. Over the next 24 hours, sprinkle the germinating lentil seeds with water every few hours, maintaining the required level of humidity. You can carefully rinse 1-3 more times, being careful not to damage the delicate sprouts.
4. If the length is not enough, germinate for another day, do not forget to moisten and rinse.
5. When finished, rinse again. .

Store lentil sprouts in the refrigerator. They are useful as an independent dish, they are added to salads.

Lentils for weight loss

The lentil diet is useful for reducing weight up to three kilograms per week. An indispensable condition is to drink up to 1.5 liters of clean water during the day. To achieve results, limit your diet.

Menu options for breakfast, lunch, dinner:

Breakfast:

• a sandwich made from whole grain bread with butter and a slice of ham;
• a couple of toasted pieces of bread, low-fat cottage cheese, 100g of honey;
• 50g muesli, 150g low-fat yoghurt, pear.

Dinner:

• a bowl of thick lentil soup;
• lentil cakes 200g;
• 2-3 lentil cutlets;
• mixture of boiled lentils with mashed potatoes 300g.

Dinner:

• vegetable soup;
• low-fat cottage cheese 250g;
• persimmon 3-4 pcs.;
• a couple of pieces of lean boiled fish;
• vegetable salad;
• mushroom broth.

Lentil soups

Simple soup

1. Sort out 1 cup of seeds.
2. Cook in 1 liter of water over low heat until soft.
3. Add 2-3 slices, sprinkle with herbs.

Cream soup

1. Sort out 0.5 kg of lentils, rinse, add 1.5 liters of water.
2. Cook, adding chopped carrots, roots.
3. When the seeds and vegetables become soft, remove the vegetables and pour a little broth into a separate bowl.
4. Grind the lentil seeds with the broth, and if necessary, dilute the puree to the desired thickness.
5. Let the soup boil, add 100g cream, 2 egg yolks, 50g butter.

Lentil cutlets

1. Boil 250g of seeds.
2. Drain part of the broth into a separate bowl, mash the contents, and obtain a puree of the required thickness.
3. When it cools down, add 50g of flour, spices, mix.
4. Make cutlets and fry in vegetable oil.

Healthy flatbreads

1. Pour 200g of lentils with warm water for 1-2 hours to swell.
2. Boil until softened, mash into puree.
3. Add chicken egg, 1-2 tbsp. flour, chopped onion.
4. Form into flat cakes and bake in the oven.

Contraindications and harm of lentils

The plant belongs to the legume family - dishes increase gas formation.

You should not abuse this useful product in case of joint diseases, gout, dyskinesia, or impaired motility of the biliary tract.

Legumes of any variety are prohibited for inflammation of the gallbladder (cholecystitis).

Content

Flat small grains - this is what lentil grains look like, which are undeservedly not popular among Russians. This healthy crop is a legume along with peas and beans, so it contains a lot of protein, is filling, and is suitable for vegetarian and dietary nutrition. Any person should find out what the harm and benefits of this plant are.

What are lentils

Lentils are considered the most ancient crop of all legumes, because they are even mentioned in the Bible. There are several varieties of lentils in the world today, differing in color, taste and texture. The benefits of this culture for humans are invaluable, because it is used in various fields - from cooking to traditional medicine. Harm from it is also possible, but insignificant, and with certain diseases.

Types of Lentils

Based on color and other parameters, the following types of lentils are distinguished:

1. The green variety is not the ripest bean that retains its shape when cooked. Used in making salads, side dishes, and treating hepatitis. The green appearance is beneficial for ulcers, pyelonephritis, cholecystitis, rheumatism and hypertension.
2. The red type has a more piquant taste, is used in preparing soups, purees, and boils quickly. Due to its protein and iron content, it is beneficial for anemia.
3. Brown appearance - has a bright nutty taste. These grains are used to prepare casseroles and soups (as in the photo). Its benefits are invaluable in the treatment of tuberculosis, other pulmonary diseases, muscle and bone injuries.
4. Black type – distinguished by small grains, similar to black caviar. Good for stomach health.
5. The French variety, or puy, is cultivated in the city of the same name in France, and is distinguished by its spicy taste and lack of overcooking. It looks beautiful in the photo and has similar benefits to the green one.

Which lentils are healthier?

After familiarizing yourself with the types, the question arises which lentils are healthier: red or green. It can be answered this way: this is one type of cereal, which has only differences in color and taste. The red one has a stronger nutty taste, while the green one has a weaker one, but these are the same lentils - the obvious benefits and harms of which are the same.

What are the benefits of lentils?

The nutritional benefits of lentils for the body are invaluable, because they stand out among all plant diversity. This is what lentils are for - the benefits and harms of which will be necessary for any person:

• support for peace of mind and good mood - due to the content of tryptophan, which calms the nervous system;
• cleaning blood vessels from harmful cholesterol, increasing hemoglobin levels, normalizing myocardial function, strengthening the heart muscle - due to benefits in the form of magnesium, potassium, zinc, iron;
• environmentally friendly - does not absorb nitrates, toxins and radionuclides;
• immune support – sprouted grains are rich in vitamin C;
• anticarcinogen – suppresses the growth of cancer cells due to isoflavones from the group of phytoestrogens, which do not lose their benefits during heat treatment;
• normalization of blood sugar levels - beneficial for diabetics, quickly absorbed by the body, replaces bread and cereals;
• treats burns, heals wounds, relieves pain from urolithiasis - is actively used in folk medicine to provide assistance.

Lentils for weight loss

Lentils are actively used for weight loss because they are considered a dietary product with low calorie content. Its benefits per 100 g of product are as follows: 25% protein, 14% water, 54% light carbohydrates and 1% fat. By eating beans, a person receives the necessary protein, quickly becomes saturated and maintains a feeling of fullness for a long time. A diet using lentil dishes reduces weight, normalizes the overall functioning of the body, which does not suffer due to a lack of vitamins and minerals.

Lentils - benefits for women

Lentils, the important benefits and harms of which are familiar to many, have another important feature. It lies in the special influence of culture on the female body. Here are the benefits of lentils for women:

• contains a lot of starch, natural sugars, omega-6 and 3, soluble fiber - improves digestion, prevents cancer;
• A serving of lentils contains almost 100% of the daily value of folic acid, which benefits women during pregnancy for fetal development;
• boiled grains help in effective weight loss without harm;
• contains phytoestrogens, which help without harm during menopause and hormonal system failure at any age;
• saturates the body with vitamins and minerals.

How to cook lentils

It's easy to cook lentils if you know a few nuances. They may be indicated on the product packaging, but they should be stated separately. First, the cereal is boiled, and then stewed or baked. Before boiling, it must be washed, put in boiling water and simmer over low heat. Constant stirring will prevent the grains from sticking together, so they will retain their attractive appearance, benefits, and look beautiful (as in the photo). The optimal proportions for cooking are 1.5 cups of water for 1 cup of cereal.

Are lentils soaked?

Due to the need to soak the remaining legumes with water, novice cooks may wonder whether they need to soak lentils before cooking. This is the advantage of cereals, which are ready for processing immediately. There is no need for pre-soaking or pouring cold water overnight to swell the grains - you just need to rinse the grains and add them to the pan.

Lentil dishes

Dishes with lentils are varied and can be combined with vegetables, meat, spices and herbs. It is good to cook cereals in the form of cutlets with onions, carrots, garlic, mushrooms and spices. If you add cumin to your snack, the harm from eating legumes will be reduced. Step-by-step recipes with detailed descriptions and reviews will tell you how to prepare delicious lentil dishes.

Lentil porridge

Lentil porridge is considered an ancient Russian dish, which turns out amazingly tasty when you add mushrooms. You can combine cereals with pickled, salted, fresh or dried porcini mushrooms, but champignons are also suitable. Serve this hearty lentil delicacy with garlic, onions, sauerkraut and pickles. It will quickly saturate the body and bring benefits without harm.

Ingredients:

• dried white mushrooms – 100 g;
• lentils – 1.5 cups;
• onions – 3 pcs.;
• garlic – 3 cloves;
• butter – 40 g;
• cumin –5 g;
• cheese – 20 g;
• broth - 3 cups;
• milk – 2 glasses;
• dried herbs – 10 g.

Cooking method:

1. Pour milk over the mushrooms, squeeze out after 2 hours, cut into strips.
2. Cut 1 onion into cubes, the rest into rings.
3. Melt the butter, fry the mushrooms with onion cubes until transparent, add the lentils. After 2 minutes, add broth and simmer until soft. Salt, season with pepper, herbs, crushed garlic.
4. Cook until soft for about half an hour, sprinkle with grated cheese when serving.

Lentils with meat in a slow cooker

Cooking lentils in a slow cooker is very tasty and quick, and the cereal will be of such a consistency that even a child or an elderly person can eat it. It is correct to take green grains for these purposes, which are less boiled than red ones - otherwise there is a risk of turning the dish from a crumbly consistency into a smeared porridge. This appetizer recipe goes perfectly with fresh chopped herbs.

Ingredients:

• lentils – 2 cups;
• water – 2 glasses;
• pork – 450 g;
• champignons – 250 g;
• carrots – 1 pc.;
• onion – 1 pc.;
• yellow bell pepper – 1 pc.;
• tomato sauce – 30 ml;
• bitter red pepper - a pinch;
• bay leaf – 1 pc.;
• cloves – 3 buds;
• savory - a pinch.

Cooking method:

1. Set the frying mode, fry chopped onion and meat slices in oil. After 15 minutes, add mushroom slices and simmer for 10 minutes.
2. Add carrot sticks, strips of pepper, pour tomato sauce. Season with spices. After 5 minutes, add the cereal and add water.
3. Set the rice or spaghetti mode, cook until the signal sounds.
4. Serve with fresh vegetables, garlic-sour cream sauce, chopped herbs.

Green Lentil Soup with Chicken

Every housewife will need information on how to prepare lentil soup. This dish is perfect as a hearty lunch, saturates the body quickly and tasty. All family members will be satisfied with the soup recipe, which will give strength and vitality for a long time. You can use fresh chicken, smoked chicken legs, and other types of meat. It is optimal to serve the soup with sour cream, the benefits of which are invaluable.

Ingredients:

• chicken – 700 g;
• water – 2.5 l;
• lentils – a glass;
• potatoes - half a kilo;
• carrots – 1 pc.;
• onions – 2 pcs.;
• vegetable oil – 40 ml;
• tomato paste – 40 ml;
• garlic – 2 cloves.

Cooking method:

1. Boil chicken broth, cut potatoes into cubes, place in a saucepan. After boiling, add the lentils.
2. Coarsely grate the carrots, chop the onion, fry in oil until tender, mix with paste.
3. 10 minutes after adding the cereal, add frying, boil, sprinkle with crushed garlic.
4. Mix the soup with chicken meat, cut into pieces, and puree in a blender.
5. Sprinkle with herbs when serving.

Damage to lentils

If the benefits of cereals are obvious, then it is worth finding out whether lentils are harmful or not. Unfortunately, not everyone can take it due to the tendency to increased gas formation. People suffering from dysbiosis or other intestinal diseases are not recommended to eat the culture often, but it is better to abandon it completely due to the harm. Contraindications for taking beans also exist for those suffering from gout, constipation, and pancreatitis. You should carefully introduce cereal into the diet of a breastfed woman, because flatulence can harm the baby.

If a person suffers from gastritis or other diseases of the stomach and liver, then lentils - the benefits and harms of which are equal, are contraindicated. It takes a long time to digest, so you shouldn’t put stress and harm on the organ. You can only eat it boiled, preferably pureed. Another harmful factor is the content of phytates, which reduce the absorption of nutrients. With long-term consumption of lentils, you may not receive enough calcium and iron. To prevent this from happening, consulting with a doctor is helpful. He will also recommend how to prepare the crop without harm.

Attention! The information presented in the article is for informational purposes only. The materials in the article do not encourage self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

Many have heard about the mysterious lentils, but not everyone has tried them. The point here is not the negative qualities of these legumes, but the ignorance of people. A guest from South Asia appeared in Russia even before the revolution, and the first mentions of her were noticed in biblical legends.

Now the popularity of lentils is gaining momentum with renewed vigor, which is not surprising given the amount of useful substances in its composition.

There are many varieties of lentils, but only brown and red ones are widely used in cooking. The first one gives off a delicate nutty smell when cooked.

Goes great with meat and all kinds of salads. Red lentils do not have a shell, so they cook much faster. The piquant aroma fits perfectly into dishes with purees or cream soups.

Useful properties

Lentils are high in plant protein, making them an ideal food for those who are gaining (or maintaining) muscle mass.

In addition, the protein in lentils is rich in amino acids necessary for humans and is easily absorbed by the body. The seeds also contain soluble fiber, which has a positive effect on the gastrointestinal tract, and lentil porridge significantly improves metabolism throughout the body.

Lentils are most distinguished by their content of folic acid (vitamin B9) - 100 grams of product accounts for about 90% of the daily requirement. This vitamin affects brain activity and the nervous system, so lentil dishes are useful for nervous disorders and irritability. In addition to B vitamins, grains are rich in vitamins A and even C.

Experts believe that the seeds have a beneficial effect on the functioning of the genitourinary system, as well as increasing the body’s resistance to harmful bacteria. This is due to the huge amount of useful microelements in lentils: phosphorus, calcium, potassium, iron, magnesium, etc.

Lentils promote the process of hematopoiesis and normalize sugar levels in it - this makes it useful for people suffering from diabetes.

The truly miraculous effect of the product on tumors is explained by the isoflavones contained in lentils. These substances can suppress the development of a malignant tumor. The healing powers remain even after canning or drying the grains, so you won't be disappointed when buying canned lentils.

Nutritional value and calorie content

Lentils can be considered one of the healthiest dietary foods. 100 grams of grains contain 25 grams of protein, 47-54 grams of carbohydrates and 1-1.6 grams of fat. A sufficient amount of protein allows you to easily replace meat with lentils without harm to the body; vegetable protein is even better absorbed by the body.

A tiny amount of fat will protect you from extra pounds, and the carbohydrates in lentils will help satisfy your hunger for a long time, saving those who are losing weight from breakdowns.

As for calorie content, it depends on the type of lentil and ranges from 280 to 315 Kcal. Finished grains are lighter - about 110 Kcal per 100 grams.

Contraindications

Like many legumes, lentils have a number of contraindications:

• Biliary dyskinesia;
• Dysbacteriosis and other intestinal diseases;
• Certain skin conditions (frequent use may cause dry skin).

It is best to consult your doctor before including lentils in your diet.

Application for weight loss

For those who want to lose weight, there is a so-called "lentil diet". There are two options: classic and hard. In the first case, you are invited to replace lunch and dinner with some kind of lentil dish.

Other meals are not affected in any way, but avoidance of flour, sweets (except honey) and fatty foods is mandatory. The diet lasts from 1 to 3 months, stable weight loss without harm to your health is guaranteed.

The strict version of the diet is reminiscent of the famous “buckwheat” diet, when all meals are replaced with lentils. This approach is less safe for health, but very effective. The duration of the diet is one week, during which an average of up to 3 kilograms is lost.

You can also arrange lentil fasting days once a month or only after holidays with lush feasts.

Lentil Recipes

Regular boiled

Suitable for strict diets and fasting days.

Rinse the grains and leave to soak for several hours (red lentils do not need to be soaked). Then boil in plain water in a ratio of 2 to 1. Cook over low heat for 20-30 minutes. Remove the lid.

Warm salad

Suitable for classic diet and everyday diet.

You will need 2 cups of boiled lentils (green ones are especially great), 1 carrot, red pepper, garlic to taste, your favorite herbs (basil, dill, oregano and/or parsley), a little olive oil.

Fry the onion until golden brown, add crushed or finely chopped garlic. Add grated carrots, small diced peppers and herbs to the lentils and fry with onions.

Lentil cutlets

Suitable for vegetarians.

Boil the lentils until soft—it’s best to use the red variety, as they cook faster. Fry the onion with a clove of garlic and pepper. Add to the lentil porridge, add salt/pepper and puree. Form cutlets, roll in flour and fry on both sides.

Lentil flatbreads

The recipe is similar to the cutlet recipe. Crush the boiled lentils into a puree and combine with the egg, flour and finely fried onion. Add salt and spices to taste. Grease a baking sheet with oil, place the flatbreads and bake at 180 degrees for about 20 minutes (depending on size). When serving, you can sprinkle it with cheese or accompany it with vegetables.

Soup with meat and vegetables

Ingredients: 1 onion, carrot, 2 tomatoes, 100 grams of lentils, 2 potatoes, vegetable broth 0.5 l, cream 1 tbsp, chicken fillet 200 grams, vegetable oil, pepper and salt.

Boil the vegetables, add seasonings and use a blender to puree the vegetables. Cut the chicken into pieces convenient for you, lightly fry and simmer. Place in soup and serve.

Let's sum it up

Lentils are good both for those losing weight and for a regular diet. It’s worth remembering that lentils may be a little heavy to eat every day, but a couple of times a week is unlikely to hurt (and maybe even heal).

Its beneficial properties turn it into a vitamin bomb, and the variety of dishes acquired through its centuries-old history will undoubtedly delight housewives of all ages and gastronomic persuasions.