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. Grains of lentils were used by the ancient Egyptians and Greeks, who even had the following proverb: “A smart person always cooks lentils well.” But Ancient Rome was different in that it used lentil grains as medicines. The benefits of lentils are undeniable.
Centuries are replaced, and the love of lentils remains the same. This is because these grains of the legume family are a source of vegetable protein, which, unlike the animal, is quickly and easily absorbed, favorably affecting digestion.
What is lentil?
There are several varieties of grains:
- Brown lentils, or continental, are a favorite of Americans. Traditionally, soups and mashed potatoes are prepared from lentil grains. During cooking reveals its nutty flavor. It is customary to combine such lentils with meat casseroles, you can add them to salads.
- Red lentils have a very spicy taste and aroma, so it has taken root in Asian cuisine. Such a lentil becomes a real salvation when there is practically no time for cooking, and you need to eat, because it is cooked for literally 10 minutes.
- The smallest grains of lentils belong to the Beluga variety, because they look like Beluga caviar.
- The most popular variety of lentils is pui. The grains have a black and green hue, and such lentils got the name in honor of a town on the outskirts of France, where this variety was bred. Bright taste and pepper aroma distinguishes this variety from others, although it is boiled for the longest.
Lentils are the favorite cereal culture of vegetarians, since you can bake pies and even bread from its flour. And thanks to the benefits of lentils, these pies will be extremely useful.
What does lentil consist 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 beneficial, 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 the choice in favor of lentil dishes. In addition to essential amino acids, lentils include: manganese, copper, boron, iodine, zinc, potassium, calcium, phosphorus, iron, fiber and vitamins of group C.
The nutritional value
The rules of a balanced diet call for weighing foods before they are cooked, that is, raw. The calorie content of lentils per 100 grams is 106 kilocalories. Nutritionists recommend taking a closer look at the grains for those people who finally want to get rid of extra pounds, since the product does not contain saturated fats, but is rich in healthy carbohydrates that saturate and prevent you from losing your diet. Another advantage of lentils for losing weight is that it absorbs the taste of the product that is prepared with it.
The benefits of lentils
Lentils are rightfully recognized as one of the most useful legumes, because it also contains vegetable protein, iron, folic acid, and soluble fiber.
Thanks to soluble fiber, lentils improve digestion and inhibit the development of colorectal cancer. Starts a metabolism, tones up. Improves immunity. It normalizes the work of the genitourinary system. The value of lentils is so high that in its effect on the body, it can replace cereals, bread products and even meat.
Lentils are a source of magnesium that improves the functioning of the heart and nervous system. Given the content of isoflavones, the properties of lentils can inhibit the appearance of breast cancer. The most pleasant plus of lentils is tryptophan, an amino acid that, when it enters the body, 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. Even ancient Roman doctors claimed that lentils can beneficially affect nervous disorders, is a source of patience and peace. And even modern doctors do not refuse this statement.
It is better to cook lentils than to fry, since in this case it retains almost all the useful elements. This is a real storehouse of nutrients.
Cons Lentils
Like any product, lentils have significant disadvantages and even contraindications for use:
- the use of dishes containing lentils for gout, uric acid diathesis, joint diseases is not recommended;
- excessive consumption of lentils can lead to indigestion due to fermentation processes;
- lentils are forbidden to use for any kidney disease;
- a contraindication to the use of lentils is also hemorrhoids, problems with urination;
- consult with specialists should be those who suffer from skin diseases, as the grains can dry the skin.
It is not recommended to get involved in lentil dishes, as over time, the product can reduce the body's assimilation of nutrients.
Which lentil to choose: red or green?
If lentils act as the main ingredient, then the choice should be made in favor of green lentils, which is an ordinary raw dish that you just need to bring to an edible state, fried or cooked. But red is more like seasoning than grain. She especially took root in Asian cuisine, where she is added to all soups instead of allspice. Often you can find red lentils as part of restaurant dishes.
As for the healing properties, red lentils, for example, contain a lot of protein, and even use it to treat rheumatism and joint diseases. Green lentils have a beneficial effect on digestive problems, 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 primarily pay attention to the recipe of the dish that you are going to cook. Red lentils - for taste and aroma, green - as a separate dish, which can be served with meat or a variety of salads.
Lentils or peas?
The debate about which is better to choose (lentils or peas) does not stop. It's time to figure out what to give preference to. Lentil improves metabolism, helps the body absorb food and any nutrients that come with it. Lentils are useful for women and for 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 it. But this minus is easily compensated by the presence of isoflavones in the composition.
What is a pea? First of all, peas are more caloric and perfect for vegetarians, although meat is not a substitute for protein content. Only in conjunction with other products. Peas are rich in beta-carotene, and they 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 in accordance with taste preferences. For weight loss, it is better to choose lentils, vegetarians - peas. And best of all - competently combine and alternate. The benefits of lentils and the benefits of peas in tandem are undeniable.
Lentil soup
The most popular and healthy dish of lentils is red lentil soup, which is easy to prepare, and the highest benefit from it. Prepare a glass of lentils, if necessary, it is recommended to sort the grains. A glass of the product should be sent to the pan with one liter of water and cook the lentils on low heat until it becomes soft. For a savory taste, you can add your favorite spices, a few cloves of garlic and herbs. The simplest and most healthy soup is ready. And his unusual taste will not leave anyone indifferent.
Lentil Soup
The second most polar dish of lentils is cream soup of red lentils, especially Americans love it. To prepare spicy soup, you should prepare 500 grams of pure lentils in advance, which must be thoroughly washed under running water, then sent to a large container and filled with 1.5 liters of water. Put the lentils on low heat and gradually add onions, carrots and celery. It is important that all added vegetables should not be chopped. Boil until all added ingredients are soft. After the process of boiling vegetables and lentils is completed, vegetables should be removed and put in a separate bowl. The next step is lentil puree, which is done by grinding the lentils with a 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, the gourmet cream soup is ready.
Lentil cutlets
The favorite dish of vegetarians is lentil patties. For cooking, you need 250 grams of boiled lentils, 50 grams of flour and your favorite spices. The recipe is quite simple: mash the 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 recommended with a salad of fresh vegetables.
Lentil Bacon Soup
If regular lentil soup is fed up (like proper nutrition), it's time to cook lentil soup with bacon. Sounds complicated, but takes only 40 minutes in time. For the soup should be prepared: 4 strips of bacon, onion, carrots, two celery, two heads of garlic, 1.5 cups of lentils, spices to taste, two tablespoons of tomato paste or ketchup, five glasses of broth, 100 grams of Greek yogurt, lemon and lavrushka . And the recipe is this:
- Fry the bacon until crisp. Blot each piece in a napkin to get rid of excess fat.
- Chop onions, carrots and celery, fry for 5-7 minutes, then add finely chopped garlic, tomato paste and spices, fry for another minute.
- The next step is the broth (it can be vegetable or chicken) and lentils. Bring to a boil and cook the soup over low heat for another 25 minutes.
- The soup is ready, it remains to take care of dressing - mix Greek yogurt with lemon juice and serve a dish with crispy bacon and lemon yogurt dressing. It is healthier than sour cream.
Lentil Salad with Cucumbers and Olives
For better assimilation of the beneficial elements of lentils, it is recommended to combine it with vegetables. For example, you can cook a salad with cucumbers and olives, which will not be ashamed to serve. The preparation of such a salad takes a maximum of 30 minutes. 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 seedless olives, mint, 200 grams of feta cheese, salt and spices to taste.
Let's start cooking:
- To begin with, finely chop the garlic, lavrushka and mix them with lentils in a large saucepan.
- The resulting mixture must be poured with water and brought to a boil, then cooked for another 10-15 minutes.
- The next step is to prepare a dressing, for which you should mix olive oil, wine vinegar, French mustard and your favorite seasonings.
The final step is to mix chopped cucumbers and olives with cooled lentils, feta cheese and olive dressing. This salad will be a real decoration of any festive table.
Lentils are a universal product that can be used both as a main dish and as a seasoning. Cooking lentils is not a very complicated process, and most importantly, a really tasty result awaits you. Proper nutrition can be diversified by the above recipes and not suffer from the unpleasant taste of fresh buckwheat.