Lentils are beans with a pungent flavor, spicy aroma and health benefits. The plant contains many vitamins, micro- and macroelements, and therefore has been used for food since the prehistoric period. It contains the whole protein needed by vegetarians and athletes. Lentils are small, flat beans that grow on annual, low bushes. It is one of the most ancient cultures. It has been eaten since prehistoric times by the ancient Egyptians, Greeks, and Romans. In addition, it has also been used as a medicine.
Properties and benefits of lentils
The abundant whole protein in this product is highly digestible. Therefore, the Arabian dish of majadar, consisting of lentils and rice, is even called meat for the poor. These beans are recommended to be eaten by the inhabitants of the northern regions, as they are considered warming, especially when combined with various spices.
Benefits of lentils
In ancient Rome, this plant was used not only for cooking, but also in medicine. Lentils have a positive effect on the human body:
- Improves metabolism;
- Normalizes the activity of the gastrointestinal tract;
- Cleans the intestines;
- Fights malignant tumors;
- Relieves pain during menstruation;
- Increases vascular tone;
- Prevents the development of liver and kidney diseases;
- Promotes skin regeneration;
- Slows down aging.
In addition, this product is recommended to be included in your diet by nutritionists. When consumed correctly, these beans have been shown to promote weight loss.
Lentil damage
Like any product, these legumes have contraindications for consumption. In particular, people suffering from gout, joint diseases and urinary acid diathesis should exclude lentils from the diet. Also contraindications for use can be diseases of the stomach, intestines, pancreas, gallbladder, heart, blood vessels, skin. Due to the possibility of the development of the fermentation process in the stomach, you should not use these legumes for hemorrhoids.
The chemical composition and calorie content of lentils
The protein content in beans is very high, while the calorie content of lentils per 100 grams is only 295 kcal, of which:
- Di- and monosaccharides - 2.9 g;
- Dietary fiber - 11.5 g;
- Starch - 43.4 g;
- Carbohydrates - 46, 3 g;
- Proteins - 24 g;
- Water - 14 g;
- Ash - 2, 7 g;
- Fat - 1.5 g;
- Saturated fatty acids - 0.5 g.
The product does not contain cholesterol and alcohol, but lentils are rich in vitamins:
- PP (niacin equivalent) - 5.5 mg;
- PP - 1.8 mg;
- B1 - 0.5 mg;
- E - 0.5 mg;
- B2 - 0.21 mg;
- A - 5 mcg.
The beans contain macro- and microelements:
- Potassium - 672 mg;
- Silicon - 80 mg;
- Sulfur - 163 mg;
- Calcium - 83 mg;
- Magnesium - 80 mg;
- Chlorine - 75 mg;
- Sodium - 55 mg;
- Iron - 11.8 mg;
- Phosphorus - 390 mg;
- Zinc - 2, 42 mg;
- Manganese - 1, 19 mg;
- Copper - 660 mcg;
- Boron - 610 mcg;
- Titanium - 300 mcg;
- Aluminum - 170 mcg;
- Nickel - 161 mcg;
- Molybdenum - 77.5 mcg;
- Fluorine - 25 mcg;
- Selenium - 19.6 mcg;
- Cobalt - 11.6 mcg;
- Chromium - 10, 8 mcg;
- Iodine - 3.5 mcg.
Thanks to this composition, lentils are included in the diet of raw foodists and vegetarians, because they have the nutritional properties of bread, cereals and to some extent meat.
Useful properties of sprouted lentils
Sprouted beans have a positive effect on the body. In particular, they promote health and weight loss, normalize the nervous system and reduce the risk of developing malignant cancerous tumors.
To germinate lentils at home, we follow these instructions:
- We rinse the beans and fill with warm water until completely immersed.
- The next day, gently rinse again and cover the container with lentils with dense natural material. For these purposes, you can use linen or cotton.
- We place the container in a cool place under diffused light (for example, on a windowsill).
- After several hours, we spray the canvas with warm water and repeat the procedure throughout the day every two to three hours.
- Leave the lentils in the water until the sprouts are of the desired length. Rinse and spray them periodically.
When germinating in lentils, the level of antioxidants increases several times. Therefore, eating this product is beneficial for people of any age. These beans are stored in the refrigerator.
Types of lentils
There are several varieties of this plant. Each type of beans differs in its taste and processing methods. Therefore, if you decide to cook a dish of lentils, you first need to find out which type will be optimally combined with other products.
Pink or red lentils
It is also called Egyptian and goes well with spices. These beans boil down quickly, and therefore are used to make various cereals, pates, mashed soups. This type has gained great popularity in India and Turkey, where dishes made from it are considered a delicacy. Red lentils, brought to readiness, turn golden.
Unripe green lentils
These beans take longer to cook and retain their shape when cooked. They do not need to be soaked beforehand. They go well with meat, fish and are used for making salads. These lentils have an interesting aroma, soft shell and marble shade.
Brown continental lentil
The most common in cooking. The beans boil quickly and are therefore used primarily for soups. Before cooking, it is advisable to soak them in water at room temperature for half an hour. Finished brown lentils have an original mushroom or nutty flavor.
Black small lentils
This species is also called beluga because of the small size of the beans, which resemble eggs. Such lentils can be used to make soups and side dishes. It cooks quickly, has a specific smell and taste.
Cooking lentils
The history of the use of this product in cooking dates back to ancient times. Today lentils are used in different cuisines of the world. The most common of all varieties are red, green and brown beans.
Features of cooking lentil dishes
The abundance of existing plant species and recipes allows you to diversify your everyday and holiday menu. Lentils are boiled, dried, canned. It goes well in taste with meat, fish, rice, various spices and herbs.
The cooking method for each type of lentil is different. Some varieties need to be soaked before cooking, and some don't. Some beans are boiled after 15 minutes, while others are considered ready only after half an hour.
Legumes are very often included in their diet by vegetarians. Although lentils are not very popular in Russian national cuisine, vegetarians and raw foodists have known about it for a long time. And all thanks to the unique composition and original taste.
More and more housewives have recently preferred to cook lentils in multicooker machines. This allows you to quickly and tasty create real culinary masterpieces. You can make various side dishes, cutlets and soups from lentils in a slow cooker.
How to make lentil soup
To make red lentil puree soup, we need: 300 grams of red lentils, 900 ml of chicken broth, one medium onion, a few cloves of garlic, sour cream, bacon, spices and herbs.
Cooking in this order:
- Fill the lentils with broth.
- Finely chop the garlic and onion, add to the broth.
- Bring to a boil, remove and whisk with a blender.
- Salt and boil the resulting mixture again.
- Fry bacon with spices separately.
- Mix sour cream with hot pepper.
- After the soup is ready, add the bacon and sour cream.
It is recommended to serve this dish only hot. You can decorate the plate with a lot of greenery.
Green lentils with vegetables
This dish is very satisfying and nutritious. To prepare it, you need: 300 grams of zucchini and green lentils, a small onion, medium carrots, tomatoes, spices and herbs.
The cooking technology is as follows:
- Soak the beans in warm water for 35-40 minutes.
- Rub onions and carrots on a coarse grater.
- Cut the courgette and tomato into cubes.
- Fry the onion until golden brown and send all the vegetables to it.
- Stirring, fry for 5-7 minutes over medium heat.
- Add lentils and pour in 0.5 liters of water.
- Add the seasonings and simmer for another 15-20 minutes.
At the end of cooking, the dish can be generously sprinkled with chopped herbs and mixed.
How to make lentil burgers
This dish is made with brown lentils, onions, carrots, tomato paste.
Cooking features:
- Boil lentils pre-soaked in water until cooked.
- Chop onions and carrots, simmer them in a pan.
- Mix the stewed vegetables with lentils.
- Add tomato paste to the mixture.
- We form small cutlets.
- We bake in the oven for about 30 minutes at 180 degrees.
These cutlets can be served with any side dish.
Making Lentil Dhansak
This is a traditional dish in Indian cuisine. To prepare it, use chicken, lamb or shrimp, red lentils, tomatoes, green chili peppers, garlic, pineapple, onions, cardamom in boxes, mustard seeds, chili powder, turmeric, pepper, cinnamon, salt, ginger, cilantro - to taste …
Instructions for preparing a dish in a multicooker:
- Rinse the beans in warm water and place them on the bottom of the bowl.
- Salt, pepper, fill them with water in a ratio of one to two.
- In the "Baking" mode, bring to a boil, change to "Stew" and simmer until the beans are soft.
- Place the stewed lentils in a separate container.
- We heat vegetable oil in a bowl and, stirring, heat all the spices on it for two minutes.
- Add finely chopped onion and chili to the spices.
- Cut the meat into cubes and send it to the vegetables.
- Cooking in the "Baking" mode for 10-15 minutes.
- Add to the mixture diced pineapple, boiled lentils, grated tomatoes and a little boiling water.
- We simmer for five to seven minutes.
Serve the dish warm. Garnish with plenty of cilantro.
Lentil Harira Recipe
This exotic Moroccan soup can be prepared in a multicooker. To do this, you need the following ingredients: red lentils, lamb, chickpeas, tomatoes, butter, onions, shallots, homemade noodles, lemon, cinnamon, turmeric, salt, cilantro, pepper, parsley - to taste.
Cooking procedure:
- Cut the peeled tomatoes into small cubes.
- Chop the meat finely, mix it with onions and spices, put it in a bowl.
- We cook for five minutes in the "Baking" mode.
- Add the tomatoes, mix and cook for another 10 minutes.
- We wash the lentils and send them to the meat.
- Add chickpeas, 400 ml of water, pepper, salt and bring to a boil.
- In the "Quenching" mode we cook for an hour.
- Add the shallots and cook for another half hour.
- Put the noodles in the soup and continue to cook until it is fully cooked.
The dish will look more exotic when garnished with lemon, cinnamon and fresh herbs.
Parmigiana recipe with zucchini and lentils
To prepare this exquisite dish, you will need: a couple of small zucchini, 100 grams of lentils, hard cheese, four tomatoes, half an onion, spices to taste.
We cook according to this recipe:
- Fry finely chopped onion until golden brown.
- Chop the tomatoes and simmer with onions for 5-7 minutes.
- Add boiled lentils, salt and simmer for 15 minutes.
- Put the first layer of lentil sauce in a separate container.
- We line the second layer of grated hard cheese.
- Spread the third layer from grilled zucchini.
- Repeat the layers several times, sprinkle with cheese on top.
- We send to the oven for 15 minutes and bake at 180 degrees.
The dish can be served hot or cold. It can be served with olives, sour cream and garlic sauce, vegetable salad.
Lentil couscous recipe
These beans perfectly complement the couscous and give it a mild flavor. To prepare it, you need: 200 grams of lentils, canned tomatoes, vegetable broth, halves of bell peppers, carrots and onions, a clove of garlic, boiled couscous, apple cider vinegar, marjoram, ground black pepper and other spices to taste.
Cooking in this order:
- Heat the oil in a frying pan and fry the finely chopped onion.
- We cut and send carrots, peppers, celery, garlic, tomatoes to it.
- Mix, send lentils to all ingredients and pour 300 ml of water.
- Bring to a boil over the highest heat and add spices.
- Cover with a lid and cook on minimum heat for six to seven hours.
- Add oil and vinegar to the boiled mixture.
- Before serving, mix with couscous and garnish with fresh celery.
How to cook lentils - watch the video:
Lentils are a healthy product with an original, spicy aroma, exquisite taste and ease of preparation. These beans can be used to prepare festive and lenten meals, and the unique composition and content of whole protein turns delicious food into the most useful for your body.
