How to cook brown lentils the right way. unripe green lentils

It is a pity that pharmaceuticals are actively advertised in our country, but it would be necessary to promote the principles of a healthy and good nutrition. One of the most impressive products in terms of its beneficial 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 product!

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 classified into many varieties, although only a few are actively cultivated. food species- with special gastronomic qualities, which we will dwell on 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 work 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 green view saturated with such an amino acid as tryptophan, which, getting into the human body, synthesizes serotonin. And serotonin, as you know, perfectly relieves depressive states and heals sadness.

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 best qualities their brethren.

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, alimentary fiber(fiber), mineral salts and vitamins in a sufficiently balanced amount to take its 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 caloric content different types 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 female breast. So, the benefits of lentils for women are obvious!

Also, isoflavones improve metabolism and have pronounced anticarcinogenic properties, they noticeably rejuvenate the skin and heal cardiovascular system organism. It is also surprising that phytoestrogens retain their ability when heat treatment, and boiled or canned lentils just as useful as dry. In general, boiled lentil beans retain most of substances included in its chemical composition.

Regular use lentil soups, cereals and salads contributes to the normalization of blood sugar in people with diabetes. Delicate puree from lentil seeds is useful in many digestive disorders and diseases such as ulcers (both stomach and duodenum) 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 dyskinesia urinary tract, diseases 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 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 when used correctly can only bring benefits!

At average calorie content at 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 lentil species has individual taste features, any of them is able to enrich the taste of even the most complex and fine dining. Based on this, the same dish can have different taste, depending on the type of lentil component.

Lentil groats can be used to bake bread and cakes, cook mashed potatoes and soups (famous lentil stews), cereals and cutlets, puddings and casseroles. Any vegetable salad It will be more useful 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 look at the features of cooking different types of lentils and their best use as the 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 soups.

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 in ready-made has a soft creamy texture.

Green

Green like unripe, perfect for salads and meat dishes, because 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.

Be sure to rinse the beans before cooking. running water, spread only in boiling purified water, cook until tender on minimum heat, and salt only a few minutes before tenderness. Lentil groats are cooked in the following proportion: 1 part of groats - 2 parts of water.

Pairs well 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.

Lots of lentils nutritional value and hence it has healing properties. Lentils are primarily high in protein, which can be a good alternative to animal protein. It is also a very rich source of potassium, which is important for the heart, and a source of folic acid, which is important during pregnancy. Which lentils are better - red, green or yellow?

Lentils, like other legumes, have unique health benefits because they are a treasure trove of many nutrients. Lentils good source digestible protein and potassium. In contrast, researchers from the Institute of Animal Reproduction and Food Research at the Polish Academy of Sciences found tannins in lentils, compounds that can protect the body from cancer, including slowing down the rate of tumor cell division.

There are several types of lentils that differ slightly from each other in terms of calories and nutrient content. Also, lentil sprouts, compared to cooked seeds, contain more vitamins and minerals.

Lentils - an alternative to meat

Lentils can be an alternative to the animal protein found in meat. 100 g of boiled lentils contains up to 9 grams of this nutrient. Although it is an incomplete protein (it does not contain all essential amino acids), but the combination of lentils and other herbal products in one meal, allows you to create a good source of balanced protein.

It should also be noted that lentil protein comes right after soy protein as the best digestible protein in the body. plant origin, almost 85%. For comparison, the digestibility of meat is 96 percent. Please note that in order to avoid protein loss, lentils must be salted for 10 minutes before the end of cooking.

Medium the nutritional value cooked (without salt) lentils per 100 gr:

Lentils prevent hypertension, anemia and atherosclerosis

Lentils, low in sodium, are a rich source of potassium - per 100 g of cooked grains up to 369 mg of the element. This makes it useful in the treatment and prevention of hypertension. Moreover, lentils in large numbers(about 8 mg / 100 g) contains fiber, which helps to reduce the level of "bad" cholesterol in the blood, which allows you to regulate pressure.

Regular consumption of lentils not only reduces blood pressure, but also the risk of developing atherosclerosis, and further cardiovascular diseases such as stroke or heart attack.

Lentils are also useful in the treatment of anemia (anemia) - as due to deficiency of iron and folic acid and vitamin B12, or megaloblastic anemia. Because lentils contain a significant amount of iron (3.33 mg/100 g) and folic acid (181 mg/100 g), which contribute to the formation of red blood cells and increase hemoglobin levels.

Lentils and weight loss

Lentils, low in fat and good in fiber, fill the stomach for a long time, giving a feeling of satiety, thereby reducing food cravings. sweet snack. This is confirmed by the results of studies from Canada, which showed that legumes are very effective in satisfying hunger. They claim that eating one serving of this type of plant per day increases satiety by a third compared to a diet devoid of lentils. In addition, lentils are rich in acid and B vitamins, substances that regulate the functioning of the nervous system, which is necessary in order to survive the hardships of weight loss.

Type of lentils and benefits

Red lentils, which are the most popular, are devoid of husks, unlike brown lentils, and due to the absence of husks, are better absorbed by the body. Red lentils are easy to cook, so this is perfect ingredient for soups. Moreover, it does not require pre-soak.

Brown lentils, which are characterized by a distinctive taste, are often an ingredient in vegetarian pâtés and breads. You can also use it to make mince for pork chops or to make stews.

Green lentils have a very delicate taste and do not boil soft when cooked, but retain fluidity. You can make stuffing for dumplings or croquettes from it. It also goes well with salads.

Yellow lentils, like green lentils, have a mild flavor. In turn, it is united with red by the fact that it is easily boiled soft during cooking, therefore it is also suitable for soups.

Black lentils resemble caviar. Suitable for soups and savory snacks.

In turn, the most expensive and fragrant is the dark green French lentil Du Puy, which retains its shape when cooked.

Lentils and Diabetes

Lentils have a low glycemic index, this is because they consist mainly of complex carbohydrates. In addition, lentils contain fibers that lower blood glucose levels. Thus, it can be consumed in diabetes. The glycemic index is lowest for green lentils (GI=25), followed by red (GI=30), and yellow (GI=35).

Lentils are good for pregnant women

The Department of Health recommends that women of childbearing age (even those not planning children) consume 400 micrograms of folic acid. Vitamin B9 may prevent the development of birth defects of the neural tube in the fetus, such as anencephaly, herniated nervous system, or spina bifida. 100 grams of boiled lentils provide 181 micrograms of the precious vitamin, this covers 45 percent daily requirement in folic acid. In turn, in pregnant women, this dose may be increased from 400 to 600 micrograms.

Who Should Avoid Lentils

Eating lentils should be avoided by people who have problems with digestive system because it can cause bloating and excessive fermentation in the intestines. All because of the oligosaccharides contained in it. They are not digested because the person does not produce the enzyme (alpha-galactosidase) needed to complete its degradation. Therefore, an increase in the production of gas in the large intestine and unpleasant symptoms from the gastrointestinal tract.

How to cook lentils

Each type of lentil differs in firmness, so each must be cooked differently. Red lentils and yellow lentils take the least time to prepare because they don't need to be pre-soaked and can be cooked in just a few minutes - about 15.

More time to cook green lentils, which must be pre-soaked (at least 30 minutes). Pre-soaked green lentils are boiled for about 40 minutes.

Brown lentils cook the longest, which after soaking for 30 minutes, you need to cook up to an hour.

Remember that lentils absorb water very strongly and double in volume, so you need to pour twice more water than the lentils themselves (the ideal ratio is two cups of water to a cup of lentils).

Lentils should only be salted at the end of the boil, about 10 minutes before the end of the boil, for two reasons. After early salting, grain hardening occurs and this will affect flavor and protein loss.

Lentils can be stored for a year. During this time, the color may vary, but this does not affect the change in the properties and flavor of the lentils.

Cooked lentils can be stored in the refrigerator for up to a week.

Lentils are one of the most useful and worthy legumes. Useful composition allows you to count on maximum benefit and the possibility of including the product in dietary nutrition.

Lentils: composition and nutritional value

The composition of lentils contributes to the fact that the product is considered dietary and healthy. Supposed next composition per 100 grams:

25 grams of vegetable protein.
54 grams of carbohydrates.
14 grams of water.
1 gram of fat.

Lentils can be a worthy substitute for meat, and it is guaranteed to be absorbed by the body.

Deciding to cook lentil porridge or another dish with such valuable cereals, a quick satisfaction of hunger is guaranteed and long-term preservation feelings of satiety. The minimum level of fats contributes to the successful control of optimal physical form.

The nutritional value is determined by the variety. Despite this, starch, fatty acids, natural sugars will always be present in the product. For the successful functioning of the gastrointestinal tract, lentils are recommended due to the maximum concentration of soluble fiber, which improves digestion and intestinal health.

If you eat a serving of cereals a day, you can guarantee the provision daily rate folic acid. For this reason, lentils are beneficial for pregnant women.

Among the advantages is the possibility of saturating the body with vitamins, minerals, various trace elements, iron and potassium.

What can be noted about the calorie content of the product? Per 100 grams raw product accounts for about 300 kcal. Boiled lentils have no more than 110 kcal per 100 grams, which meets the requirements of many diets.

Brief overview of lentil types

Lentils are red, green, brown. What are the important differences in each case?

Red (Egyptian) lentils. The cooking process is easy. At the same time, the product remains solid despite the hard shell. Red lentils are in demand not only in Russia and the CIS, Europe, but also in Eastern countries from Egypt to India.
. The lack of a mature state of the product is assumed. In most cases, green lentils are used to make salads and soups, which get an amazing aroma and original taste. Green lentils are often used in European cuisine than in the east.
brown lentils- This is the most common and ripe variety. Among the advantages is the hardness of the structure, the ability to good preservation. Besides brown lentils can be used for cooking delicious puree, because it boils into minimum terms. Unfortunately, its high cost did not allow the product to gain the desired level of popularity.

Many people are interested in the difference between red and green lentils, bypassing the expensive brown variety.

Which lentils are better: red or green?

Any variety of lentils has pleasant taste and useful features. Despite this, people are still trying to understand which is more preferable: red or green lentils?

Opportunity is expected to note the benefits of each available option.

Green lentil grains are able to maintain a decent shape during heat treatment, as the fruits are not fully ripe. The variety is ideal for quick and easy cooking salads, appetizers and side dishes.

Green lentils take much longer to cook than red ones. For full boil required about 1 - 1.5 hours. At the same time, even after such a long cooking, a pleasant and pronounced taste is preserved.

Useful properties are always noted, regardless of the nuances of preparation. When you combine green lentils with sprouted grains and whole grains, the benefits are even greater. Among the main possibilities is the improvement of the functioning of the gastrointestinal tract and the prevention of constipation, the restoration of well-being with diabetes normalization of cholesterol levels.

Green lentils are useful for the following diseases:

Hepatitis.
Cholecystitis.
Pyelonephritis.
Ulcer.
Hypertension.
Rheumatism.

Lentils contain a large amount of fiber. In addition, normalization of blood glucose levels is expected.

Red lentils do not have a shell on the grains, therefore they quickly boil soft. This variety ideal for purees and soups. In each case, red lentils acquire a savory and pleasant taste.

The composition contains an increased amount of protein, iron, so red lentils are recommended for anemia and blood diseases.

Red and Green Lentils: Important Differences

So, what are the differences between green and red lentils?

Cooking time. Red lentils cook quickly (15 minutes), do not require pre-soaking. Green lentils require pre-soaking and cook for about one hour.
Green lentils retain their shape and are not able to boil, so they are actively used for salads, cereals and individual dishes. Red lentils are perfect for mashed potatoes or thick soup, because the lack of preservation of form is assumed.
Green lentils have a spicy and bright taste. Red lentils taste like classic peas.

Focusing on the state of health and culinary preferences, you can understand how often lentils will appear in the diet. Among the contraindications to lentils are increased gas formation, stomach diseases, gout.

Lentils are beans with a savory taste, spicy aroma and useful features. The plant contains many vitamins, micro and macro elements, and therefore has been eaten since the prehistoric period. It has a whole protein that vegetarians and athletes need.

Properties and benefits of lentils

The whole protein, which is abundant in this product, is easily digestible. Therefore, the Arabic dish majadara, consisting of lentils and rice, is even called meat for the poor. These beans are recommended for the inhabitants of the northern regions, as they are considered warming, especially when combined with various spices.

The benefits of lentils

In ancient Rome, this plant was used not only for cooking, but also in medicine. Lentil renders positive influence on the human body:

Improves metabolism;
Normalizes the activity of the gastrointestinal tract;
Cleanses the intestines;
Fights against 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 properly, these beans promote weight loss.

Harm of lentils

Like any product, these legumes have contraindications for use. In particular, people suffering from gout, joint diseases and uric 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 developing a 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.

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.

Due to this composition, lentils are included in the diet of raw foodists and vegetarians, because it has nutritional properties like bread, cereals and to some extent meat.

Useful properties of sprouted lentils

Sprouted beans have a positive effect on the body. In particular, they contribute to recovery and weight loss, normalize the functioning of the nervous system and reduce the risk of developing malignant cancerous tumors.

To germinate lentils at home, follow these instructions:

We wash the beans and fill with warm water until completely immersed.
The next day, gently rinse again and cover the container with lentils with a dense natural material. For these purposes, you can use linen or cotton.
Place the container in cool place under diffused light (for example, on a windowsill).
After a few hours, spray the canvas with warm water and repeat the procedure throughout the day every two to three hours.
We leave the lentils in the water until the sprouts are the desired length. Rinse and spray regularly.

When sprouting, lentils increase the level of antioxidants by several times. Therefore, eating this product is useful 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 bean has its own palatability 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, goes well with spices. These beans boil quickly, and therefore are used for cooking different cereals, pates, puree soups. This species has gained great popularity in India and Turkey, where dishes from it are considered a delicacy. When red lentils are cooked, they turn golden.

unripe green lentils

These beans take longer to cook and retain their shape when cooked. They may not be pre-soaked. They go well with meat, fish and are used to make salads. Such lentils have an interesting aroma, a soft shell and a marble shade.

Brown Continental Lentils

The most common in cooking. Beans boil quickly, and therefore are used mainly for making soups. Before cooking, it is advisable to soak them in water. room temperature for half an hour. Ready 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. Soups and side dishes can be prepared from such lentils. It cooks quickly, has a specific smell and taste.

cooking lentils

The history of the use of this product in cooking began in ancient times. To date, lentils are used in different cuisines peace. The most commonly eaten beans are red, green, and brown beans.

Features of cooking dishes from lentils

abundance existing species plants and recipes allows you to diversify everyday and holiday menu. Lentils are boiled, dried, canned. It goes well with meat, fish, rice, various spices and herbs.

The method of heat treatment of each type of lentil is different. Some varieties need to be soaked before cooking, while others do not. Some beans boil 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, but vegetarians and raw foodists have known about it for a very long time. And all thanks to the unique composition and original taste.

More and more housewives Lately prefers to cook lentils in multicookers. This allows you to quickly and tasty create real culinary masterpieces. From lentils in a slow cooker, you can cook various side dishes, cutlets and soups.

How to cook lentil soup

To prepare red lentil puree soup, we need: 300 grams of red lentils, 900 ml chicken broth, one medium onion, a few cloves of garlic, sour cream, bacon, spices and herbs.

Cooking in this order:

Pour the broth over the lentils.
Finely chop the garlic and onion, add to the broth.
Bring to a boil, remove and beat 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 bacon and sour cream.

Green lentils with vegetables

This dish is very filling and nutritious. To prepare it, you need: 300 grams of zucchini and green lentils, a small onion, a medium carrot, tomatoes, seasonings and herbs.

The technology of preparation is as follows:

Soak beans in warm water for 35-40 minutes.
We rub the onion and carrot on a coarse grater.
Dice the zucchini and tomato.
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 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 from brown beans, lentils, onions, carrots, tomato paste.

Cooking features:

Boil the lentils previously soaked in water until fully cooked.
Chop onions and carrots, stew them in a pan.
Mixing vegetable stew with lentils.
Add tomato paste to the mixture.
We form small meatballs.
Bake in the oven for about 30 minutes at 180 degrees.

These cutlets can be served with any side dish.

Preparation of dhansaka from lentils

This a traditional dish V Indian cuisine. For its preparation, use chicken meat, lamb or shrimp, red lentils, tomatoes, Green pepper chili, garlic, pineapple, onion, boxed cardamom, mustard seeds, chili powder, turmeric, pepper, cinnamon, salt, ginger, cilantro - to taste.

Instructions for cooking in a slow cooker:

Rinse the beans in warm water and put 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.
We put stewed lentils into a separate container.
Warm up in a bowl vegetable oil and, stirring, heat all the spices on it for two minutes.
Add finely chopped onion and chili pepper to the spices.
We cut the meat into cubes and send it to the vegetables.
We cook in the "Baking" mode for 10-15 minutes.
Add diced pineapple, boiled lentils, grated tomatoes and a little boiling water to the mixture.
Simmer for five to seven minutes.

Serve the dish preferably warm. The plate can be decorated big amount cilantro.

Lentil harira recipe

This exotic soup Moroccan cuisine can be cooked in a slow cooker. For this you need the following ingredients: red lentils, lamb, chickpeas, tomatoes, butter, onion, shallot, homemade noodles, lemon, cinnamon, turmeric, salt, cilantro, pepper, parsley - to taste.

Cooking order:

Peeled tomatoes cut into small cubes.
Cut the meat finely, mix it with onions and spices, put in a bowl.
We cook for five minutes in the "Baking" mode.
Add tomatoes, stir and cook for another 10 minutes.
We wash the lentils and send to the meat.
Add chickpeas, 400 ml of water, pepper, salt and bring to a boil.
In the "Extinguishing" mode, we cook an hour.
Add shallots and cook for another half an hour.
We put the noodles in the soup and continue to cook until it is fully cooked.

The dish will look more exotic if you decorate it with lemon, cinnamon and fresh herbs.

Parmigiana recipe with zucchini and lentils

To prepare this delicious dish you will need: a couple of small zucchini, 100 grams of lentils, hard cheese, four tomatoes, half an onion, spices to taste.

Cooking according to this recipe:

Fry finely chopped onion until golden brown.
Cut the tomatoes and simmer with onions for 5-7 minutes.
Add boiled lentils, salt and continue to simmer for 15 minutes.
Put the first layer of lentil sauce in a separate container.
The second layer is lined with grated hard cheese.
The third layer is laid out from grilled zucchini.
Repeat the layers several times, sprinkle with cheese on top.
We send it to the oven for 15 minutes and bake at 180 degrees.

The dish can be served both hot and cold. It can be served with olives, sour cream and garlic sauce, vegetable salad.

Lentil couscous recipe

These beans are the perfect complement to couscous and give it soft taste. For its preparation you need: 200 grams of lentils, canned tomatoes, vegetable broth, halves bell pepper, carrots and onions, garlic clove, boiled couscous, Apple vinegar, marjoram, ground black pepper and other spices to taste.

Cooking in this order:

Heat the oil in a pan and fry the finely chopped onion.
We cut and send carrots, peppers, celery, garlic, tomatoes to it.
Mix, send lentils to all the ingredients and pour 300 ml of water.
Bring to a boil over high heat and add spices.
Cover with a lid and cook on low heat for 6-7 hours.
Add oil and vinegar to the boiled mixture.
Before serving, toss with couscous and garnish with fresh celery.

How to cook lentils - look at the video:

Lentils - useful product, characterized by an original, spicy aroma, exquisite taste and ease of preparation. From these beans you can cook festive and Lenten dishes, A unique composition and the whole protein content turns tasty food into the most useful for your body.

Lentil is a cereal plant that was brought to us from Southwest Asia. How it looks can be seen in the photo. There it was prepared for 2000 years BC. In ancient times, this plant was also considered medicinal, as its beneficial properties were noticed. It was used for nervous disorders and diseases of the stomach. Doctors ancient rome were sure that those who often eat lentils are calm and patient.

In Rus', lentils have been known since the 10th century. It was then that these healthy beans were first mentioned in the literature. But monks began to eat it only in the 15th century. Made from it healthy soups and porridge, and bread was baked from lentil flour. However, over time, it was supplanted by other products and undeservedly forgotten.

The composition and useful properties of the bean

Lentil fruits contain a lot of protein (almost 1/3 part). This protein can successfully compete with meat. However, unlike meat, lentils are very well absorbed by the body.

In addition, these healthy grains- a real storehouse of vitamins, micro and macro elements, which are easily absorbed by the human body. At the same time, their maximum amount is contained in green dry grains - almost 70% of total mass. Therefore, this product can often be found on the table of vegetarians.

By the amount of iron contained in lentils, it can be called a champion among all plants. Lentils are also rich folic acid. Just one serving of lentil porridge will give you 90% daily allowance this element. Soluble fiber, which is found in a significant amount in lentils and its properties have a beneficial effect on gastrointestinal tract and can even prevent the occurrence of a malignant tumor of the rectum. It improves immunity, normalizes metabolism and the functioning of the organs of the genitourinary system.

It is noted that the use of lentils in preventive purposes can prevent the occurrence and development of a tumor that affects the mammary gland. This is due to the fact that it contains a lot of isoflavins, which prevent the development of a tumor. The same element affects the composition of the blood and the level of sugar in it, which makes lentils attractive for diabetics.

In case of poisoning useful material lentils help to remove all toxic substances from the body very quickly. A decoction prepared from its grains is taken for urolithiasis.

One of its features is that healthy lentils do not accumulate various toxic or harmful substances, such as radionuclides, all kinds of nitrates, etc. Therefore, it is considered to be an environmentally friendly plant.

The amount of vitamins, micro and macro elements that this plant contains is given in the table

Vitamins (micronutrients, macronutrients)	Quantity in 100 gr of lentils
Vitamin PP	1.8 mg
beta carotene	0.03 mg
Vitamin A (RE)	5 mcg
Vitamin B1 (thiamine)	0.5 mg
Vitamin B2 (riboflavin)	0.21 mg
Vitamin E	0.5 mg
Vitamin PP	5.5 mg
Potassium	672 mg
Calcium	83 mg
Sodium	55 mg
Magnesium	80 mg
Phosphorus	390 mg
Chlorine	75 mg
Sulfur	163 mg
Iron	11.8 mg
Iodine	3.5 mcg
Zinc	2.42 mg
Copper	660 mcg
Manganese	1.19 mg
Selenium	19.6 mcg
Fluorine	25 mcg
Chromium	1.8 mcg
Molybdenum	77.5 mcg
Bor	610 mcg
Cobalt	11.6 mcg
Silicon	80 mg
Titanium	300 mcg
Aluminum	170 mcg
Nickel	161 mcg

The energy value of the bean is 295 kcal

Separately, it must be said about sprouted lentils, which can be seen in the photo. In terms of its beneficial properties, sprouted lentils are comparable to sprouted wheat. The only difference is in taste. Sprouted lentil sprouts contain special beneficial substances that help the body digest the beans themselves. During its germination in grains, the content of vitamins and antioxidants increases several times.

By eating healthy sprouted lentils, you can increase immunity, stabilize the digestive and circulatory systems, to avoid beriberi and age-related degeneration of bone tissue, etc.

Sprouted lentils and its healthy grains are advised to be eaten by children, pregnant and lactating women, the elderly and everyone who is engaged in intellectual or physical labor. For this, green lentils are best suited, the beneficial properties of which are more pronounced.

Help for those who lose weight

In addition to all its qualities, lentils also help to fight excess weight. There are two types of diet based on it:

1 - is considered a tougher version of the lentil diet for weight loss - while all the time you can only eat lentil porridge, cooked without adding salt and oil to it. The number of servings is not limited. In the evening, another 1 glass of fat-free or 1% kefir is allowed. It is also worth drinking a lot of water at this time. This diet allows you to lose weight by 3-4 kg in 3-5 days. It is not necessary to maintain such a diet longer.

2 - the second version of the lentil diet for weight loss is more diverse, therefore it is easier to transfer it. Here it is allowed to cook from lentils the most variety of dishes- soups, salads, mashed potatoes, pies and even bread. In addition, this type of diet can be called balanced and more enjoyable.

Dangerous properties of lentils

But, despite the fact that this plant has the beneficial properties mentioned above, lentils also have contraindications for use. It turns out that it should not be used by those who have diseases of the joints, the genitourinary system, uric acid diathesis, gout. As a result of the fact that its use can cause discomfort in the stomach, it is not recommended for people with problems in the work of the stomach and the digestive system as a whole, and the pancreas, liver and gallbladder, heart and blood vessels. And this is not all contraindications to its use.

Lentils can cause the formation of kidney stones. And people with various kidney problems are advised to refrain from using it.

It is also noted that when frequent use This plant can cause dry skin. Therefore, if you have even minor skin problems, we advise you to consult a doctor before consuming healthy lentil beans so as not to run into a problem due to its contraindication.

Varieties of lentils

There are several varieties of lentils: red, green, yellow, brown and black. Their diversity in the photo.

Red (Egyptian) lentils (see photo) do not have a shell. Therefore, it cooks the fastest. Red lentils are perfect for use in dishes such as soups or purees. This is very often found in Asian cuisines, and in India it is the basis for Indian dal (stew).

Green (French) lentils are not fully ripe. It can be seen in the photo. In order to cook it, you will need more time. It also keeps its shape well and does not boil. Green lentils are suitable for salads and as a side dish for meat dishes. It is used to prepare children's meals, as well as for the diet of people suffering from cholecystitis, peptic ulcer, pyelonephritis, hepatitis, rheumatism, hypertension, etc.

Brown lentils are fully ripe. How it looks, look at the photo. It has a nutty flavor and quickly boils into a puree. Brown lentils are used to make soups and casseroles.

Green lentils can be used raw. To do this, it is pre-soaked in water. And red and brown require cooking. Plus, browns take longer to cook. Get lentils in red, orange, white or yellow flowers, you can after removing all the shells (see photo).

Which lentil to choose

Since not every type of lentil is suitable for cooking a particular dish, you need to know what it depends on. right choice this bean. Each type of this plant tastes like a nut. What is the difference?

The most common are brown lentils and those that have a greenish-brown tint;
Green lentils have small grains. Even after boiling, its grains are firmer than those of red lentils;
When cooked, red and yellow lentils change color and become bright yellow. When cooking, they are completely boiled soft;
The smallest is black lentils. But it is almost impossible to find it on the shelves.

In addition to nutrition, including dietary for weight loss and medicinal lentils, the beneficial properties of which are obvious, it is often used in creativity, along with other cereals. They make paintings and decorations from it. Examples can be seen in the photo.

At first glance, this inconspicuous cereal may become one of your favorites. Just try it and we are sure that these healthy beans will be a frequent guest on your table.