Lentils: the benefits and harms of the queen of legumes. Reliable facts about lentils, the benefits and harms of this amazing gift of nature

Lentils are one of the oldest legumes that have been recognized since the dawn of mankind. In different states and at different times, it was the main food for the poor (due to its prevalence and unpretentiousness when grown) and a favorite dish of wealthy citizens.

Lentil stew is mentioned in the Old Testament, and lentil flour bread was often placed in the tombs of Egyptian pharaohs. In ancient Rome, doctors were sure that this product helps to calm the nerves and makes a person calm and patient, and Chinese medicine endows lentil dishes (especially with the addition of spices) with excellent warming properties.

Today, lentil recipes are prepared in homes on all continents, and in Asia and the East, it is an integral part of national cuisines. In our country, there have been several bursts of popularity of this legume, and now interest in it is waking up again. And this is no coincidence - nutritious, tasty and healthy, lentils will appeal to everyone, and in frosty Russian winters, spicy lentil soup is a great way to warm up.

Lentils: benefits and contraindications

So, lentils - the beneficial properties of this product combine all the advantages of legumes and their own unique features. The high content of protein and carbohydrates with an almost complete absence of fats (less than that!) makes it an excellent dietary dish, while vegetable protein is well absorbed. Some may be alerted by such a figure: lentils - its calorie content is from 285 to more than 300 kcal, depending on the "bean" variety. But fragrant soup or porridge will not harm the figure - complex carbohydrates saturate with energy for a long time and stimulate metabolism.

Lentils are one of the most environmentally friendly foods! It does not accumulate in itself nitrates and all kinds of toxins, while successfully removing them from the body. So residents of megacities are especially recommended to regularly include lentils in the menu.

The composition of legumes is very diverse: B vitamins have a calming effect on our nervous system and vitamin A is responsible for our vision and beauty, and germinated grains are a good source of vitamin C.

Potassium and magnesium in lentils strengthen the heart and nerves, are good for blood and are indispensable for pregnant women. It contains a legume and the iron, calcium, phosphorus, manganese, iodine and zinc we need. Lentils are rich in soluble: porridge from this product for breakfast will provide a long feeling of satiety and improve digestion.

Lentils are also valued for their high content of tryptophan, which, once in our body, turns into serotonin. And serotonin saves us from depression, anxious thoughts and bad mood. One of the most affordable sources of tryptophan today is whole grain rice and green lentils, it is no coincidence that a mixture of these two products has long been prepared in the East.

Lentils are especially useful for women - they are able to suppress breast cancer in its composition, and these substances remain after any treatment.

It is no coincidence that the glory of such a legume as lentils has been stretching for several centuries - the benefits and harms simply cannot be compared. There are few contraindications for lentils, but you definitely need to know them:

like all legumes, lentils should be limited to people with increased gas formation;
with frequent use, the product can provoke the appearance of kidney stones - be careful if you have urolithiasis;
with gout and chronic diseases of the joints, it is better to exclude lentils from the diet.

Lentils: varieties

For many centuries, more and more new varieties of this crop have been grown and created. Green, red, black lentils - the photos show us small flat beans in a variety of colors. So what are the most popular varieties and how do they differ?

brown. The cheapest and most common variety. Before cooking, lentils are recommended to be soaked in water for 12-20 hours. This type is ideal for stews and soups.
Red. The grains of this variety are without a shell, so it boils very quickly. Popular in Asian cuisine, great for mashed soups and porridges. Rich in iron and well absorbed.
Green. Champion among all other varieties of lentils in terms of fiber content. It takes a long time to cook and requires pre-soaking. Such grains do not lose their shape after cooking and are popular in salads, meat dishes and in combination with various cereals.
Black. The grains of such lentils are very small, it is cooked quickly - about 20 minutes. This variety is convenient for sprouting - grains with sprouts are added to various vegetable salads.

Lentils: culinary recipes

If lentils have recently appeared on your table, it is better to try the classic and not the most complex recipes, in the future you can experiment. And also - remember some little tricks in preparing this dish:

iron in lentils is best absorbed in combination with vegetable salads and herbs;
all varieties (except red and black) must be soaked before cooking;
Lentils go great with a variety of spices and spices: don't be afraid to try new variations.

So, lentils - cooking recipes:

One of the simplest and most recognized dishes - lentils with.

You will need: a glass of lentils (preferably brown), 50 gr, 2 onions, 25 gr and a little vegetable oil.

Drain the water from the pre-soaked lentils, pour 2-2.5 cups of water and cook until tender.

Soak dried apricots for 15 minutes in warm water, then fry in oil along with finely chopped onions. Add salt, pepper, put in a saucepan with lentils, and finely chopped nuts there. Cook for 10-15 minutes, arrange on plates and decorate with fresh cilantro.

Many will like very gentle red lentil soup with sausage.

You will need: 200 g of red lentils, 2 cans of tomato puree with a volume of about 400 g, 1 red onion, cut into half rings, a clove, 300 g of smoked sausage, 1 tbsp. spoon, water - 800 ml, and.

We heat the oil in a large saucepan, there - the onion and. Cook, stirring, until the onion is soft.

Add water, tomato puree, lentils,. Cover with a lid and bring to a boil. Then add finely chopped sausage and cook for 8-10 minutes. Pour in half.

Pour the finished soup into bowls, on top - the remaining, finely chopped.

If you are a vegetarian but have a passion for Italian food, be sure to cook lentil bolognese with spaghetti.

You will need: 200 g of lentils (certainly red), one onion, 1 clove and - to taste.

Chop the chicken into small cubes, finely chop the onion, carrot and garlic.

Pour the washed green lentils with cold water and cook in a large saucepan - after boiling for about half an hour. 10 minutes before the end, put salt.

In the meantime, fry the garlic in a pan for a couple of minutes, add the pieces of meat there and fry again (until a crust!). Then - carrots and onions, spices. Cook for another 10 minutes until the vegetables are soft. Add the lentils to the meat and heat for another minute over low heat.

Lentils are a unique legume crop, each of its varieties is very useful and has its own unique taste, whether it is porridge, thick soup or fragrant stew with vegetables. Try different recipes, change seasonings - and you will definitely appreciate and love lentils.

It is a pity that pharmaceuticals are actively advertised in our country, but it would be necessary to promote the principles of healthy and nutritious nutrition. One of the most impressive products in terms of its useful properties is lentils, all types of which have a rich chemical composition and nutritional value. This herbal product in terms of its nutritional and healing characteristics has no analogues either in the world of flora or in the world of food.

Lentil bean dishes can be found in all national cuisines of Europe, Asia and America, which only confirms the fact that the common lentil plant is a leguminous crop of centuries-old cultivation. It was cultivated long before the writing of the Old Testament, its traces were found in prehistoric settlements in Europe, found in the Egyptian pyramids.

The main exclusivity of lentils is its absolute ecological purity, in whatever part of our planet this culture is cultivated.

Lentil beans do not accumulate in their fibers any substances dangerous to humans, such as radioactive nuclides, pesticides, nitrates, etc. Add to this unique feature an impressive chemical composition, the usefulness of this legume due to it, its universal gastronomic qualities, and you will get a phenomenal healthy food!

Lentil seeds are shaped like round convex lenses. How lentils look is reflected in its Latin name - lens (lenses), i.e. these are flat (flattened) beans up to 5-7 mm in diameter, similar to optical lenses.

Common lentils are divided into many varieties, although only a few food species are actively cultivated - with special gastronomic qualities, which we will discuss a little later. In the meantime, we will list all types of lentils, each of which has its own beneficial properties - due to some differences in the nutrients they contain.

Black lentil "beluga" is the most expensive type of this legume.

The pigment that turns grits black is endowed with high antioxidant attributes. Therefore, beluga should be preferred on the menu to slow down aging, prevent cardiovascular and malignant diseases.

Red lentils are a lentil variety with a high content of iron and potassium compounds. It is also called "Egyptian".

The benefits of red lentils for the treatment of anemia and anemia are obvious. Its healing powers, with the systematic use of grains for food, also improve memory and increase concentration, i.e. help normalize the functioning of the nervous system.

Green or French lentils are considered the most healing type, since they are nothing more than unripe beans.

Its healing properties are in the amount of vegetable fiber that is tangible for the health of the intestines, therefore this species is indicated for people with digestive disorders, especially when the intestines are disturbed. Also, the green species is saturated with such an amino acid as tryptophan, which, when it enters the human body, synthesizes serotonin. And serotonin, as you know, perfectly relieves depressive states and heals despondency.

Yellow lentils are polished grains of the green variety of the product. Those. These are green lentils without shell! Is this type useful? Of course, its benefits are as high as those of green grains.

Brown lentils are the most popular type in cooking. These are ripe beans, unlike the green ones yet. A versatile bean product that incorporates the best qualities of its counterparts.

For more than one millennium, lentil seeds have served as a supplier of high-quality vegetable protein to humans. Compared with other representatives of the legume family, lentil species of the family contain up to 1/3 of protein compounds - amino acids. Therefore, from time immemorial, cakes and bread made from lentils have replaced meat and fish for the people.

In addition to proteins, lentils contain carbohydrates, fats, dietary fiber (fiber), mineral salts and vitamins in a sufficiently balanced amount to take their rightful place in the diet of people who monitor their nutrition and health.

For clarity, we have compiled a table for you, in which we have included the main chemical elements that affect the beneficial properties of the product, and the calorie content of different types of lentils.

Per 100 gproduct	Type of lentil
	Red		Green, yellow and brown		Black
	Dry	boiled	Dry	boiled	Dry
Fiber, g	4,9	1,9	8,9	3,8	9,0
Proteins, g	23,8	7,6	24,3	8,8	up to 35
Carbohydrates, g	56,3	17,5	48,8	16,9	53,1
Fats, g	1,3	0,4	1,9	0,7	2,0
Tryptophan, mg	192	60	198	72	No data
Macronutrients and micronutrients
Iron, mg	7,6	2,4	11,8	3,5	No data
Potassium, mg	710	220	940	310	No data
Phosphorus, mg	320	100	350	130	No data
Calcium, mg	51	16	71	22	No data
Phosphorus, mg	—	—	390	—	—
Boron, mcg	—	—	610	—	—
Manganese, mg	—	—	1,2	—	—
Zinc, mg	—	—	2,4	—	—
Nickel, mcg	—	—	161	—	—
Fluorine, mcg	—	—	25	—	—
vitamins
Beta-carotene, mcg	60	20	No data	No data	No data
Thiamine (B1), mg	0,50	0,11	0,41	0,14	—
Riboflavin (B2), mg	0,20	0,04	0,27	0,08	—
Niacin (B3 or PP), mg	2,0	0,4	2,2	0,6	—
Pyridoxine (B6), mg	0,60	0,11	0,93	0,28	—
Folic acid (B9), mcg	100	—	112	—	—
Energy value
Calorie content, kcal	318	100	297	105	324
Glycemic index	—	29		29	30

After analyzing the tablet, we can say with confidence that our bean product contains the most necessary nutrients for the body, and they are in a bioactive form, which allows them to be completely absorbed.

Iron

vitamins

B vitamins contribute to the effective functioning of the central nervous system, improve memory and cerebral circulation, and increase efficiency.

In tandem with the amino acid tryptophan, which is abundant in lentils, you can cope with depression and a feeling of incomprehensible anxiety - because tryptophan stimulates the production of serotonin. No wonder the most popular dish in the East consists of lentils and rice, which is also a supplier of tryptophan for the body.

Phytoestrogens

Lentils are also rich in isoflavones, plant compounds belonging to the group of phytoestrogens that are similar in structure to estrogen. And although they are less active than the hormone produced by the female hormonal system, eating dishes with lentils is effective in severe menopausal syndrome in women, accompanied by hot flashes, excessive sweating and osteoporosis.

Also, the inclusion of lentil foods prevents the appearance and development of malignant neoplasms in the female breast. So, the benefits of lentils for women are obvious!

Also, isoflavones improve metabolism and have pronounced anti-carcinogenic properties, they noticeably rejuvenate the skin and improve the cardiovascular system of the body. It is also surprising that phytoestrogens retain their ability during heat treatment, and boiled or canned lentils are just as useful as dry ones. In general, boiled lentil beans retain most of its chemical composition.

Regular consumption of lentil soups, cereals and salads contributes to the normalization of blood sugar in people with diabetes. Delicate puree of lentil seeds is useful for many digestive disorders and diseases such as ulcers (both stomach and duodenal ulcers) and colitis.

The harm of any legumes is the formation of gases in the intestines and discomfort in the stomach. But this phenomenon can be leveled by observing the principles of product compatibility.

By the way, the question often arises: is lentils a protein or a carbohydrate? It just depends on its compatibility with other products. Traditionally, nuts are added to lentil dishes, consuming this tandem as a protein food. And it doesn’t matter how much protein is in lentils, but with what to combine it!

If you do not eat lentil porridge or stews with bread or cereals, but only with green vegetables, then no gases will be formed or they will be minimal.

Contraindications are valid for systemic diseases of the joints (i.e. with their extensive lesions), urolithiasis or urinary tract dyskinesia, diseases of the genitourinary system. You will also harm yourself if you abuse lentils in kidney disease, since the purine compounds in lentil seeds contribute to the formation of stones in them.

The benefits and harms of lentils are relative concepts. The product brings benefits with regular use, and harm - with abuse. It's hard to argue with that, isn't it?

How many calories are in lentils, you can see in the table above. The product contains almost no fat, and carbohydrates only give a pleasant feeling of satiety. The calories of cooked lentils are not deposited on the sides or stomach if we combine the ingredients of the dish correctly.

Lentil beans are so easy to digest that there is even a weight loss diet with this product! Nevertheless, it is a vegetable protein that is involved in strengthening our muscle mass and, if used correctly, can only bring benefits!

With an average calorie content of 300 kcal per 100 g of dry product, boiled lentils have only 100 calories. A positive point is the low glycemic index (29), which makes it a safe product for the figure.

And although each type of lentil has individual taste characteristics, any of them can enrich the taste of even the most complex and sophisticated dish. Based on this, the same dish may have a different taste, depending on the type of lentil component.

From lentil groats you can bake bread and cakes, cook mashed potatoes and soups (famous lentil stews), cereals and cutlets, puddings and casseroles. Any vegetable salad will become healthier if you add boiled lentil beans to it.

Sprouted lentils, especially black ones, are especially useful for the body. Sprouts, along with beans, are added to salads, bread, or travel as a vitamin supplement. Seeds are germinated using the same technology as cereals, up to a sprout height of 3-4 cm.

Let's take a look at the different types of lentils and their best uses as a main ingredient. It should be noted that lentil beans are more malleable when cooked - they don't need to be soaked like other legumes, and they cook for a maximum of 25 minutes!

Black

Black "beluga" is the fastest boiling variety, since the size of its grains does not exceed 3 mm in diameter. Used in salads, vegetable dishes, salads and stews.

The maximum boiling time is 15 minutes.

Retains its shape. When boiled in water, it loses its juicy black color, but steaming beluga allows you to save its “caviar” color and decorate any salad or meat dish.

yellow

Yellow lentils - a polished look, boiled for 10-15 minutes until mashed. It is used in the formulation of sauces and pasta dishes, pates and casseroles, cereals and stews.

Red

The red variety has no shell and is used for side dishes in the form of mashed potatoes, for making mashed soups and as a component of vegetable stews.

brown

Brown lentils are the most capricious, though highly prized for their subtle, nutty flavor! Since it is as ripe as possible, it cooks very quickly and is easy to digest.

It is most often used in soups, casseroles and sauces because it has a delicate creamy texture when cooked.

Green

Green, as unripe, is ideal for salads and meat dishes, as it reliably retains its shape, but it also cooks longer than other types (20-25 minutes). It has a spicy aroma and a rather sharp taste.

Before cooking, be sure to wash the beans under running water, put them only in boiling purified water, cook until cooked at a minimum heat, and salt only a few minutes before cooking. Lentil groats are cooked in the following proportion: 1 part of groats - 2 parts of water.

Ideal with onions, garlic, herbs and spices.

Choose a product based on the planned dish.

As far as quality is concerned, make sure that the beans are the same color and size, free of debris and damage (chips, holes, and similar flaws). Do not buy the product in opaque packaging.

You should also buy a legume produced in the country where it is grown. Those. the manufacturer and packer from the same region must be indicated on the packaging. The most powerful producer of these legumes is Canada. If you see their manufacturer on the packaging, feel free to buy!

After Canada, India is the largest supplier of lentils. Large areas are occupied by this crop in Turkey, Australia and the USA.

Lentil beans are stored in a dry, ventilated place, preferably in a paper or canvas bag. They quickly absorb moisture and the processes of decay begin. Shelf life - 1 year maximum. Look at the retail package!

The beneficial properties of lentils should encourage you to actively include it in your diet, thereby diversifying the menu and showing off your creativity. Moreover, the taste and aroma of this legume allows you to combine it with any products.

There are many useful plants in the world that have been popular for a long time, but are forgotten today. Take at least healthy lentils. It is loved in Italy, but in Russia the demand for this legume is low.

Lentil dishes today are more exotic than ordinary food, and yet they have useful properties, some of which have no analogues among the variety of plant foods.

There are several varieties: green, red, black (or French) brown and yellow.

Red (or Egyptian) uncoated, cooks very quickly and is ideal for purees and soups.
Green (or French)- not quite ripe product. It cooks longer and has a good ability to keep its shape, does not boil soft. It is used as an addition to salads and a variety of meat dishes. From green "coins" you can cook diet meals for people suffering from ulcers, hepatitis, pyelonephritis, cholecystitis, hypertension, rheumatism, etc.
brown- fully ripened, it cooks much faster and has a slight nutty flavor. Used for casseroles and soups.

Green lentils can be eaten raw (previously soaked in water), added to salads, and mature - only after heat treatment. Lentils in white, red, orange and yellow shades are obtained by removing the outer shell.

The nutritional value

100 g of lentils contains 14 g of water, 25 g of vegetable proteins, about 54 g of complex carbohydrates and only 1 g of fat.

You can get enough of a small portion of lentils, while getting a sufficient proportion of vegetable protein, which is quickly absorbed by the body, and carbohydrates, which will be broken down gradually, while maintaining a feeling of fullness in a person.

The minimum fat content makes lentils indispensable in the preparation of dishes for dietary nutrition.

This legume contains less fat than peas, for example, and is a good source of iron.

A lot of soluble fiber, which improves digestion and prevents the occurrence of rectal cancer.

The benefits of lentils are dictated by the high content of vitamins and microelements: potassium, calcium, phosphorus and iron, copper, manganese, boron, iodine, zinc, cobalt, fatty acids, vitamins A and B. Sprouted lentils contain a significant amount of vitamin C.

Magnesium is needed by the body for the functioning of the nervous system and heart. For better absorption of iron, especially for people suffering from anemia, lentils should be consumed with fresh vegetables.

Such an important useful property of lentils as the prevention of depression and increased stress resistance can be explained by the large amount of tryptophan, which is converted into serotonin in the human body. The necessary amount of serotonin prevents the occurrence of depression, anxiety and bad mood.

Due to the presence of plant isoflavones, lentils can prevent the development of breast cancer. A sufficiently high amount of potassium has a positive effect on the functioning of the heart muscle.

Health food product

The regular inclusion of this legume in food not only helps to obtain the necessary vitamins and minerals, but also helps with some diseases. Here are just some of the health benefits of lentils:

with diabetes, you should eat lentils at least 2 times a week, it helps to reduce blood sugar levels;
lentil puree curatively for patients with stomach ulcers, duodenal ulcers and colitis;
decoction is useful in the treatment and prevention of urolithiasis;
normalizes metabolism, the work of the genitourinary system and improves immunity;
effective in nervous disorders, cardiovascular diseases, promotes hematopoiesis.
isoflavones (not destroyed by heat treatment) in the composition of lentils are recommended for pregnant women, as they have a positive effect on the development of the fetus.

One of the valuable qualities of lentils is its ecological purity. This legume is simply unable to accumulate radionuclides, nitrates and toxic substances.

Bean culture of red or green varieties has beneficial properties necessary for the health of the body. The use of the product will have a beneficial effect on the human body in many diseases of the blood, gastrointestinal tract, liver.

The beneficial effect for women is represented by low calorie content provided by satiety and richness of vitamins. The use of a useful ingredient in dishes is desirable during pregnancy for a woman and a fetus. Do not forget about contraindications in order to minimize harm to the body in case of excessive, improper use.

Red and green lentils - properties

Different varieties of plants have certain beneficial properties for the body. Red lentils, which are beneficial for human health in the treatment of diseases and for prevention, are endowed with a peculiar taste.

From the red variety better to cook soup or mashed potatoes. Useful properties of the red product are expressed rich in iron, protein. The red bean variety will benefit the body if a person is anemic.

The benefits of green lentils are tangible for health in diseases:

hypertension;
peptic ulcer;
cholecystitis;
pyelonephritis;
hepatitis;
rheumatism.

The use of green bean variety for the liver leads to benefits for the body as a whole. The green variety is considered an incompletely ripened fruit. A green product is often used in recipes for salads and snacks.

In addition to the green, red bean variety, there is orange lentils. The beneficial properties of the orange variety for the human body are important for tuberculosis diseases, injuries of the bone and muscle systems.

Useful properties of lentils for women and men

Before using the product, it is worth assessing the possible harm lentils for health in the presence of contraindications. Being a product from legumes, the product can lead to problems with the intestines.

Bowel disease is considered a contraindication to receive the product for men and women. Dysbacteriosis is one of the contraindications to the use of the product in the recipes of consumed dishes.

Due to the severity of the process of processing dishes with a useful component of the stomach, harm to the body can be caused in the presence of gastric diseases. This contraindication can be circumvented if you do not eat the product in salads, the product should be consumed in the form of mashed potatoes. At the first dose, it is worth eating a small portion in order to exclude possible harm to human health.

The benefits of lentils for men expressed by an increase in potency. It is believed that regular consumption of legumes will improve health, benefit the body as a whole, and help prolong sexual intercourse for men.

The beneficial properties of lentils will have an impact on the intimate life of a man in the framework of maintaining a healthy lifestyle and the absence of contraindications for men. The presence of contraindications instead of strengthening erections for men will lead to discomfort and harm to the body.

The main benefits of lentils for a woman's body is rich in iron and folic acid. For women, eating meals with the product will benefit during pregnancy.

Useful properties for women are essential during menstruation. Among the beneficial properties of legumes for women, the presence of isoflavone is distinguished. The benefit of the element for women is the prevention of breast cancer.

For women and men in the list of useful properties of lentils, it is worth noting the presence of a substance that promotes the production of serotonin. In a period of emotional instability, depression, the benefits of eating lentil dishes for men and women will have a positive effect on the body.

Lentils for Health - Applications and Recipes

The use of legumes will benefit as part of a diet in the treatment of diseases. Lentils will be useful in problems with blood, pressure.

Useful properties are used for the prevention of diseases. A person who takes care of his health regularly eats dishes with a red, green variety. Red, green varieties are rich in vitamins and trace elements necessary for the human body. Legumes, which have beneficial properties, are actively used as part of diets.

The use of lentils is varied:

dishes included in the options for fasting days;
recipes for daily soups, side dishes, salads;
medicinal raw materials for hypertension, diseases of the liver, blood, for diabetics;
as part of masks for face, hair.

The easiest recipe- boil the legume in the volume of a glass in a couple of glasses of water: after boiling, cook for 20 minutes. Dish fits as a side dish and as a simple porridge.

From a product enriched with beneficial properties, you can cook meatballs. Recipe:

a glass of cooked legumes;
two bulbs;
300 g of tomato;
a glass of couscous;
garlic;
salt, spices.

Pour couscous into the cooked product, leave for a quarter of an hour. Add the fried onion stewed with tomato and spices to the mixture. Make cutlets, fry.

Lentils for weight loss

Benefits of lentils for weight loss expression b fast satiety, taking into account the low calorie content of dishes. During the period of weight loss, due to the restriction of many products, a lack of vitamins and trace elements can cause harm that is significant for the human body.

The product will fill with useful properties the lack of potassium, copper, zinc, folic acid, iron, manganese, phosphorus, vitamin B6.

The benefits of having fiber for the body are invaluable when needed bowel cleansing. A useful property can be harmful when losing weight if a person has bowel disease. Rich in protein will benefit the muscles.

Recipe for the day of unloading The body suggests pre-cooking a glass of lentils soaked for 8 hours in a couple of glasses of water after boiling for 30 minutes. Porridge will benefit the body, saturate it.

It is easy to cook cakes from a boiled product according to the recipe:

legume 200g;
onion;
egg;
flour 1st.l.

Combine the crushed components, add herbs, salt as needed. Cook cakes for 15 minutes in the oven at 200 degrees.

lentil soup recipe will benefit the body and satiety during weight loss. The composition of the dish includes 200 g of boiled legumes, 3 potatoes, ½ onions, 0.5 l of vegetable broth or water. Cook onions and carrots separately in a pan for frying as needed. After combining all the ingredients and bringing to a boil, cook for 20 minutes.

What are the benefits of lentil sprouts?

It is believed that lentil sprouts lead to an increase in the amount of vitamin C in the legume. Lentil sprouts, the benefits of which increase several times, have useful properties due to the content:

nicotinic acid;
pyroxidine;
riboflavin;
folic acid.

Particular benefit is achieved with uterine bleeding, anemia. Useful properties of sprouts are used in the treatment of colds, bronchitis, pneumonia. The use of sprouts will be beneficial in case of diseases of the gastrointestinal tract, heart. Useful properties of the product are valuable for diabetics.

It is worth remembering that sprouted lentils have useful properties during the first three days. Upon reaching 5 days, the benefits of legume seedlings will decrease, but the beneficial properties will be preserved in a smaller amount.

To get sprouts, it is worth rinsing the product, laying it out in one row on a tray. The bean culture is poured with warm water close to room temperature. Seedlings should appear on the first day.

How to use lentils for diabetes?

For diabetics, the benefits of the product are expressed by the presence of proteins and carbohydrates, which are necessary as part of a diet in case of illness. Lentils, beneficial properties in diabetes have long been proven, it energizes, reducing the amount of sugar contained in the blood.

It is believed that the greatest benefit for diabetics will be achieved if the product is prepared and consumed daily.

A properly prepared recipe dish will benefit diabetics instead of harm.

The recipe for porridge for diabetics contains:

0.2 l of lentils;
carrot;
onion;
liter of water;
spices, herbs to taste.

Porridge for diabetics should be cooked over low heat. When the porridge boils, you need to add carrots. Cook for 20 minutes, add chopped onion, continue cooking for 10 minutes.

Benefits for diabetics lentil herb infusion:

A tablespoon of herbs is brewed in a glass of boiling water for an hour. After straining, the use for diabetics consists in taking a tablespoon of the infusion before each meal.

Lentils during pregnancy

Legumes will benefit women during pregnancy. Folic acid in lentils is necessary for the development of the child. Proteins render beneficial effect on the process of fetal formation in the womb.

Solve the problem of constipation the beneficial properties of the fiber will help. The fall in hemoglobin is restored by the use of a product that is beneficial to the body during pregnancy.

Lentils, properties useful for women during pregnancy, are beneficial during pressure reduction. The beneficial properties of red, green legume varieties contribute to the normalization of blood circulation for women during pregnancy.

Before evaluating the beneficial properties for the body of a pregnant woman, it is worth considering contraindications, the presence of which during pregnancy will harm the woman and the fetus.

Harm to the body will bring the use of the product in diseases of the gastrointestinal tract during pregnancy.
Daily use of the product can harm the withdrawal of vitamins due to the content of fiber.
Discomfort can cause increased gas formation after the digestion of meals.

Recipes for women during pregnancy are presented as side dishes in the form of mashed potatoes. It is useful to cook porridge for breakfast: for 2 glasses of water there is a glass of the product. Bean culture should be cooked 20 minutes after boiling at a low temperature.

Useful properties of lentils for the liver

The benefits of legumes for the liver are expressed in proteins that are easily absorbed by the body. Useful properties of a side dish made from lentils helps to remove harmful substances from the human body, which makes it easier for the liver to work.

Among the beneficial properties of legumes for the liver is a diuretic quality. The removal of excess fluid from the body will benefit the liver.

The presence of vitamins, acids, trace elements in the red, green varieties contributes to the health of the body as a whole, which will benefit each organ individually. The health of the body for the liver means reducing the load on the beneficial properties of the legume.

Lentil skin and hair

Legumes of red, green varieties are used not only in recipes. Known use of the product in recipes for masks for skin and hair. Useful properties help tone, nourish, rejuvenate the skin. The benefit for hair is to repair dry, brittle strands.

Toning mask recipe for facial skin contains a tablespoon of boiled lentil puree, a teaspoon of honey and aloe juice. The components are connected, you should rest with the mask for up to 15 minutes.

As part of a nourishing mask for dry skin:

a couple of tablespoons of bean puree;
honey in the amount of a teaspoon;
yolk.

If the mask is used for oily skin and in order to dry it, in the recipe the yolk must be replaced with protein.

The rejuvenating effect will have a prescription mask:

chopped product in the amount of a tablespoon;
a tablespoon of sour cream.

Useful properties of masks will appear 15 minutes after application. To increase the benefits, wash off the mask with cool water.

dry hair problem help to solve the beneficial properties of legumes:

You need to grind 100 g of a green or red product, a tablespoon of fenugreek, pour 100 ml of yogurt. The mask is infused in the cold for up to 8 hours. The use of a mask with useful properties is carried out for a couple of hours, washed off with warm water.

How to cook lentils?

A person who is responsible for his health will try to find lentil dishes in order to diversify his diet and benefit the body.
For breakfast, porridge from the product will bring benefits to the body.

For lunch, try the bean soup. For garnish, a product of a red or orange variety is suitable.

Recipe for a delicious and healthy dish represented by the composition of pumpkin stuffed with rice and lentils:

pumpkin;
250 g of rice;
150 g of legumes;
3 cloves of garlic;
125 g spinach;
20 g of white teeth;
salt, spices.

Bake half of the pumpkin for 50 minutes at 200 degrees. In spinach, fried for 3 minutes with garlic, add boiled rice lentil mixture, mushrooms soaked for a quarter of an hour. Put the mixture in pumpkins, you can add feta cheese.

In the evening, the beneficial properties of the green product will appear in the salad:

The recipe for lentil salad with broccoli is prepared from 120 g of legumes, 100 g of bacon, broccoli, onions. Boil the bean product for 20 minutes, broccoli for 10 minutes. Fry the bacon in a pan, add the remaining ingredients of the dish, cook for 5 minutes. The recipe can be used hot or cold.

Lentil porridge - recipe

Lentil porridge, the benefits of which are manifested with regular use, retains the beneficial properties of the product with proper preparation of the dish.

The easiest bean porridge recipe cereal consists of a glass of the product, two glasses of water, salt, spices to taste. You need to cook porridge for 20-30 minutes after bringing to a boil.

There are many recipes for cereals that diversify the daily menu with the beneficial properties of the dish.

Red porridge is prepared according to the recipe:

2 cups of legumes;
bulb;
carrot;
vegetable oil, pepper, salt.

Lentils are soaked in water, based on a ratio of 1: 2. Cook the product after boiling for 20 minutes. Add fried onions, carrots to the porridge.

The porridge recipe can be modified by adding a couple of garlic cloves, two tablespoons of tomato paste. Garlic and onions are fried in a pan, add the washed red variety of the product, pour in the tomato paste diluted with water.

Useful porridge from a green product is prepared according to the recipe:

200 g of legumes;
cilantro;
a pair of bulbs;
clove of garlic;
olive oil, vegetable;
salt pepper.

Fry garlic in vegetable oil, add chopped onion. Pour the washed green product, cook for a minute. Pour 0.5 l of boiling water, add spices, cook for 20 minutes at low temperature.

How to make lentil soup?

To prepare a soup with beneficial properties, follow strictly according to the recipe. Delicious and healthy is bean soup with tomatoes.

The composition of the dish includes:

150 g of red variety;
200 g of green product;
bulb;
carrot;
400 g canned tomatoes;
½ tsp saffron
6 cloves of garlic;
salt, pepper, basil, oregano, tarragon.

To prepare the soup, the legume must be boiled in advance after boiling for 30 minutes. During cooking, fry chopped garlic, add onions, tomatoes, salt, spices, cook for 5 minutes. Add frying to a container with cooked red and green varieties. When the soup boils, cook for 5 minutes.

Carrot soup puree with a useful product will benefit the body. The recipe contains:

150 g of legumes;
600 g grated carrots;
half an onion;
liter of vegetable broth;
125 ml of milk;
a couple of teaspoons of cumin;
salt;
croutons, greens.

It is advisable to soak the bean product overnight. Add cumin to a heated frying pan, after the aroma appears, olive oil, chopped onion. Add a red or green variety of the product, carrots, milk, broth, cook for a quarter of an hour. Blend with a blender until puree.

Recipes for children

The beneficial properties that lentils are rich in are indispensable for the development of the child's body. Meals prepared according to recipes for children have tasty, healthy qualities.

A beautiful view attracts attention, the aroma will increase appetite. The product is endowed with vitamins, microelements, which are beneficial for children with colds.

To make the bean product easier to digest, it is worth serving as a side dish for children. bean puree:

A couple of glasses of water are used per glass of the product, bringing to a boil, you need to cook for 20 minutes. The porridge obtained as a result of cooking should be whipped with a blender to a puree state. Salt, add spices to taste.

You can diversify lunch for children with lentils cauliflower soup. The composition of the soup recipe, which has beneficial properties for the body:

a glass of red;
300 g of cauliflower;
carrot;
bulb;
2 tomatoes;
1.7 liters of water;
salt, spices.

The recipe for the dish consists in frying onions and carrots, adding boiling water and washed red product to frying, cook for 20 minutes. Add cauliflower soaked in salted boiling water for 5 minutes, cook until tender.

Lentil porridge prepared with the addition of rice and vegetables, variants of which are presented in the Hawaiian mixture, in equal proportions. Porridge is cooked after boiling for 30 minutes.

Lentil is a small flat seed of an annual plant of the legume family. Lentils are rich in vegetable protein and have been eaten since prehistoric times. Brown lentils (sometimes referred to as continental lentils) produce a light nutty flavor when cooked; it is often added to stews and casseroles, as well as salads. Red lentils are used in Asian cuisine. It has a light spicy flavor and is added to the Indian dish dal. Vegetarian bread and pies are baked from lentil flour. Lentils are sold dry or canned.

Lentils are one of the most ancient cultivated plants. Its grains were found by archaeologists in large numbers in the piled buildings of the Bronze Age (on the islands of Lake Bien in Switzerland). The ancient Egyptians prepared various dishes from lentils, baked bread from lentil flour. In ancient Greece there was a proverb: A smart person always cooks his lentils well. In ancient Rome, lentils were very popular, in particular, as a medicine.

There are a lot of varieties of lentils, the most common are brown, red, lentils, Beluga and puy varieties.

Brown lentils are perhaps in the first place - in America, for example, soups with vegetables and various herbs are prepared from this variety.

Red lentils boil faster than other "sisters", so they are used when there is little time for cooking - literally in 10-15 minutes you can already enjoy a fragrant hot dish from the bean "queen". Overcooked red lentils make a tasty, nutritious porridge.

The smallest lentil seeds resemble caviar, so this variety was called "beluga" - like beluga caviar, they are round and black.

And the most fragrant is puy (black-green). It is also called: French green lentils or “dark motley”. The name was given to her by the French town, where this variety of lentils was bred. This “queen” will take the longest to cook, but it is a favorite component of various salads by chefs - due to its elasticity, puy does not boil soft and retains its shape even with stirring and adding sour sauces. It has a bright taste and spicy (pepper) aroma.

Calorie content of lentils

Raw lentils contain 106 kcal. The product does not contain fat, which makes it suitable for overweight people, but it contains carbohydrates, which give a long-lasting feeling of satiety. There are 111 calories in boiled lentils. Fried lentils have only 101 kcal.

Nutritional value per 100 grams:

Useful properties of lentils

Lentils contain a large amount of vegetable protein, which is easily absorbed by the body, while the content of sulfur amino acids and tryptophan in lentils is lower than in other legumes. Lentils contain less fat than peas and are an excellent source of iron. The advantages include the speed of cooking lentils. Lentils contain more folic acid than any other food. One serving of cooked lentils contains 90% of the recommended daily value of folic acid. Lentils contain soluble fiber, which improves digestion and delays the prospect of colon cancer. Lentil porridge stimulates metabolism, improves immunity and normalizes the functioning of the genitourinary system.

Lentil grains are high in trace elements - calcium, potassium, phosphorus, iron, contain manganese, copper, molybdenum, boron, iodine, cobalt, zinc, fatty acids from the Omega-3, Omega-6 group, and are also a good source of vitamins of group B, contains vitamins PP, and germinating grains - vitamin C.

According to its nutritional properties, lentils can replace bread, cereals and, to a large extent, meat.

Lentils, like all legumes, are rich in trace elements, especially magnesium, necessary for the full functioning of the heart and nervous system, molybdenum and iron. In order for this iron to be well absorbed, lentil dishes must be served with a salad made from fresh vegetables rich in vitamin C - tomatoes, red peppers, fresh herbs. Not in vain, almost all Indian lentil dishes are necessarily sprinkled with fresh cilantro or parsley.

Lentils are a very good source of tryptophan, an amino acid that is converted into serotonin in the human body. As everyone knows, a lack of serotonin leads to depression, anxiety and just a bad mood, especially in the dark season. Meanwhile, serotonin levels can be boosted by both whole grain rice, the most affordable source of tryptophan, and green lentils, or even better, constantly cook majadara - a mixture of rice and lentils, which the Arabic proverb calls meat for the poor, hinting at whole protein, contained in this dish.

Lentils contain isoflavones (Isoflavones), which can suppress breast cancer. Isoflavones are preserved after processing, so feel free to buy lentils canned, dried or already in soup.

Some varieties of lentils, such as plate lentils, are recommended for patients with diabetes mellitus 2 times a week to reduce blood sugar levels. Lentil puree will help with stomach and duodenal ulcers, colitis.

A decoction of lentils (as well as a decoction of chickpeas and nout) is recommended for urolithiasis. In ancient times, it was believed that lentils helped to cure nervous disorders. Ancient Roman doctors claimed that the regular use of lentils makes a person calm and patient. Its potassium content is good for the heart. Lentils are also an excellent hematopoietic product.

Lentil porridge stimulates metabolism, improves immunity and normalizes the functioning of the genitourinary system. Lentils boil well in 40-70 minutes, have a delicate and pleasant taste, and boiled lentils retain more than half of the useful vitamins and minerals.

From the point of view of Chinese medicine, lentils are considered a warming food, and if they are cooked with spices, then their warming effect is greatly increased. Therefore, lentils, especially lentil soup, are very suitable for the winter diet of the inhabitants of the northern countries.