Lentils sprouted: calories, taste, interesting recipes, benefits, harms, the amount of minerals, vitamins, nutrients

Lentil dishes have recently begun to gain popularity because this bean plant is incredibly healthy and tasty.

However, most of the beneficial substances are not in the lentil itself, but in its sprouts. If you want to increase the amount of vitamins and minerals consumed, then sprout lentils. Doing this is very simple, and the result will surprise you.

This article will introduce you to the beneficial properties of sprouted lentils. Information will also be given on its composition and delicious recipes will be offered.

How to germinate

Lentil sprouts cannot be found in stores. They must be prepared independently. 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. Transfer the lentils to a clean and large glass jar. Pour warm water there.
3. Close the jar with gauze. Fasten the cheesecloth by tightly tying it with thread or twine. You can use an elastic band. The jar cannot be closed with an iron and plastic lid!
4. Put the dishes with lentils in a warm place for 12 hours (at night).
5. After 12 hours, pour the contents of the jar into a colander and let the water drain.
6. Put the lentils back in the jar. Put it in a warm, dark place again (keep it away from sunlight).
7. Flush lentils every 12 hours. Take the product out of the can and discard seeds that do not swell. Germinated bean culture should be ready in 3 days.

The composition of sprouted lentils and its calorie content

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

To begin with, we compare the content of vitamin C in lentils dry and sprouted. 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 the drugs during the SARS epidemic. Germinated lentils will strengthen the immune system and help the body resist viral diseases.

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

The calorie content of sprouted lentils is low - 105 kcal per 100 grams of product. Sprout composition:

• 8.8 grams of fast protein.
• 22.15 grams of slow carbohydrates.
• 0.54 grams of fat.

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

Benefits for women

Women need to 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 dishes from germinated lentils to your diet, you can prevent breast cancer.
2. When using this bean culture, the risk of female genital tumors is significantly reduced.
3. During critical days, the fair sex just needs to eat sprouted lentils, as it can reduce pain.
4. For women who have a 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 the sprouted lentils is for those ladies who want to get rid of extra pounds. The product will fit perfectly even in the most strict diet, because there are practically no fats in it. The plus of sprouted lentils for weight loss is that it gives the body 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 germinated lentils for men and women, then we can distinguish its properties:

1. Lentil sprouts can reduce the risk of cardiovascular disease, which often affects men and elderly people of any gender.
2. Sprouted lentils contain substances that help lower blood cholesterol.
3. Lentils improve the digestive system. This culture is equally beneficial for constipation and diarrhea.
4. Germinated lentils contribute to the restoration of the skin.
5. This bean culture strengthens hair and nails.

Contraindications

Germinated 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 does sprouted lentil harm?

1. This bean plant contributes to increased gas formation. Therefore, people with a disease of the gastrointestinal tract or with dysbacteriosis should refrain from consuming germinated sprouts of lentils. For the rest, this unpleasant effect of legumes can be eliminated by adding dill or parsley to a dish from lentils.
2. Sprouted lentils should not be eaten by people with gallstones or gout.
3. Everything good 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, and iron.

What to cook

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

There are many dishes from germinated lentils. Recipes will be discussed later.

Parsnip and Lemon Salad

For cooking you will need:

• Sprouted green lentils - 300 grams.
• Parsnip - one.
• Yellow pepper - 120 grams.
• Onion - 1 small head.
• Orange zest - 10 grams.
• Sesame paste - 20 grams.
• Lemon - one.
• Soy sauce - 10 ml.
• Cilantro - one bunch.
• Caraway seeds - 3 grams.
• Cayenne pepper - a pinch.

Cooking.

• Put the sprouted lentils in a deep salad bowl.
• Peel and finely chop the onion and pepper. Grate the zest of orange and parsnip on a fine grater. Mix everything with lentils.
• Squeeze the juice from the lemon and pour it into the blender bowl. Next, put sesame paste, cayenne pepper and soy sauce. Whip the ingredients. It should turn out a gentle and soft sauce.
• Pour the contents of the salad bowl with the sauce. Add caraway seeds and chopped cilantro. Mix everything. Salad ready.

Cutlets

To prepare this dish you will need:

• Germinated green lentils - 400 grams.
• Carrots - one.
• Sweet red pepper - one.
• Flaxseed flour - 35 grams.
• Mustard oil - 10 ml in cutlets and 30 grams for frying.
• Salt - 10 grams.

Stages of cooking:

• Put the sprouted lentils in a deep bowl.

• Peel and grate the carrots.
• Pepper and chop finely.
• Add carrots, peppers and flour to lentils. Mix everything.
• Grind the ingredients with a blender. A homogeneous mass should be obtained.
• Heat the pan. Spread the resulting mass with a spoon in the pan. Fry the meatballs in mustard oil for 2 minutes on each side over medium-high heat.

Soup

The following ingredients are needed to make the soup:

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

Stages of making soup:

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

findings

Germinated lentils are incredibly beneficial for the human body. Use it raw or prepare meals from it. This has a positive effect on your health.

Be sure to eat germinated lentils in such situations:

• With weight loss (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 beneficial substances, which helps 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 healthy people should eat them in moderation.