Lentils: benefits and harms of the queen of legumes. Reliable facts about lentils, the benefits and harms of this amazing gift of nature. Lentils - composition, beneficial properties and contraindications

IN Old Testament(Book of Genesis) it is mentioned that Ahab sold his birthright to Jacob for a pottage of lentils. And those who have tried this variety of legumes today say: it was worth it. What are the benefits and harms of lentils? How many calories are in these little "beans"? What varieties are there, which one is the most useful? We will cover all this in this article. We will also talk about the basic principles of cooking lentils. You'll learn how to properly sprout these little beans. This article will also reveal the secrets of the lentil diet.

Humanity began to cultivate this legume crop at the dawn of civilization. The remains of lentil puree, quite petrified, were found in the burial chamber Egyptian pharaoh. In Ancient China, these flattened, small, seed-like beans were consumed along with rice. The benefits and harms of lentils have long been known. Doctors in Ancient Greece it was prescribed as a healing remedy for liver diseases. For the Roman plebs, lentils replaced meat because they contain a lot of protein. The patricians did not disdain it either. He considered it a delicacy for its delicate nutty taste.

Do not think that lentils are a very heat-loving plant. It’s hard to believe, but before the October Revolution, Russia was one of the world leaders in the area under cultivation of this crop. She even sold it for export. Now India is the leader in the volume of cultivation of this legume.

Lentils in Rus'

In our country, the culture has become known since the fourteenth century. And she immediately gained popularity among the people. Since the Slavs have always loved porridge, lentils “hit the spot” - after all, they resemble cereals in appearance. This plant is unpretentious and always productive. For example, when there was a severe drought at the end of the nineteenth century, only lentils saved the country from widespread famine. What happened that made this culture become exotic for modern Russians? The benefits and harms of lentils did not play any role here. This crop just has one drawback: it ripens unevenly. If harvested by hand, this property can be corrected by simply packaging green and red beans in separate baskets. But in the era of primary mechanization, it was not possible to separate ripe pods from those that were not yet ripe. Therefore, the USSR switched to less problematic potatoes. Only the Russian proverb remained, as a memory of my former life: “Lentils are on the table, but health is in the family.” It's time to remember the past.

Varieties

Before we talk about the benefits and harms of lentils, let us mention that there are several types of this legume. There are about ten of them, but we will list only the five main, most frequently used ones. These are brown, red, green, yellow and black lentils. They differ not only in color, but also in taste, method of preparation and, therefore, beneficial properties.

The most common are brown lentils. Her beans hold their shape well and cook slowly. Therefore, this variety is even soaked like regular peas or beans. After this, brown lentils are used for first courses. The red variety is also called Egyptian. Just like yellow, it cooks quickly and is used to prepare vegetable stews, purees, and thick stews. Green, or French, lentils retain their shape well. It is often added to salads. Popular in the Middle East, black lentils are called stellate lentils because they are the smallest variety. "Beans" are only two to three millimeters in size. Just like black caviar! This variety also holds its shape well and looks great in salads. There is also special kind lentils - “puy”, named after the French city where they began to be cultivated. It has a somewhat spicy taste.

Red and yellow lentils

All varieties of this legume plant are extremely useful. All of them contain a lot of protein (approximately half of the total weight) and only one percent fat. And this circumstance makes lentils a dietary product, although nutritional value quite high - 295 kcal per hundred grams of product. All varieties of this plant contain vitamins A, B, E, as well as substances essential for the health of the body such as iron, boron, iodine, silicon, cobalt, magnesium, phosphorus, chlorine and copper.

Lentils should be consumed by pregnant women, because they contain folic acid, which has a positive effect on fetal development. Yellow and red lentils, the benefits and harms of which have long been known, do not have skin and boil quickly (in just a quarter of an hour). These varieties are rich in iron, so they should be consumed by people suffering from anemia. Red and yellow lentils are good for colitis and stomach problems. But diabetics should pay attention to other varieties.

Green lentils: benefits and harms

The French variety is poorly digestible and therefore lowers blood sugar levels. Green lentils are also used for constipation. This variety takes a little longer to cook, but retains its shape better. Lentilles (as lentils are called in France) looks great in salads and also goes well with grains. This variety is rich in fiber.

It is believed that green lentils do not accumulate nitrates, toxins and radionuclides - the eternal companions of many products in our environmentally unfavorable times. This type is good for rheumatism, cholecystitis, ulcers, hepatitis, pyelonephritis, hypertension.

Brown lentils: benefits and harms

Recipes for dishes from this variety are the most common. The beans have a spicy, nutty flavor. This variety is moderately overcooked. It is good for casseroles and thick soups. Brown lentils are used for lung diseases and especially for tuberculosis. This variety is indispensable for quick treatment bone injuries. How prophylactic used to improve performance gastrointestinal tract. Prevents the development of cancer tumors and osteoporosis.

Women during menopause should also eat this variety of lentils more often. But this variety, like all legumes, has the unpleasant property of causing gas formation in the intestines. People with ulcers, as well as people suffering from dysbacteriosis, should treat brown lentils with caution.

Black variety

Beluga lentils look very beautiful in dishes. The benefits and harms, preparation of this product (its subtleties) are still a matter of debate, since the variety was bred relatively recently in Canada. From there it spread to the USA and countries South-East Asia. It is only known that black lentils strengthen the immune system. It also normalizes the functioning of the heart muscle. People suffering from gout and biliary dyskinesia should use it with caution. Black lentils are extremely prized for their spicy taste. When cooking it, it is not at all necessary to add spices. Heat treatment of tiny “beans” takes a little time - about twenty minutes.

How to properly sprout lentils. Diet

Lentils, which have already sprouted small shoots, are especially useful in early spring when the body needs to strengthen the immune system. It is also good for pregnant women and people watching their figure. What are sprouted lentils? The benefits and harms of this product have been studied, and we can say with all responsibility: it does not cause health problems. But how to sprout lentils correctly? These should be whole (not split) beans, preferably of the brown or green variety. You need to fill them with water to completely cover the grains. Once a day, the liquid must be expressed and fresh water added. After a week, the product is ready for use. For a lentil diet, you need to steam a glass of beans in the evening. You need to eat this porridge for three full days, washing down each meal with a cup low-fat kefir. According to nutritionists, during this time you can lose three kilograms.

Amazing lentils are one of the food cultural old-timers.

The taste of the queen of legumes was appreciated by the ancient founders of the Neolithic sites discovered in the Middle East, and the biblical Noah even sold his priceless birthright for lentil stew. Why, by the way, the queen? Yes, because pre-revolutionary Russia was the world's leading exporter of this wonderful product, it was loved and respected in Rus'.

Red, green, yellow, brown and even black, lentils delight with their variety of colors and ease of cooking. You can quickly and easily make dozens of them delicious dishes. In some countries, such as India, it is the basis of the national diet. And it’s not surprising: the unique composition of lentil seeds allows it to successfully replace meat, potatoes, and bread.

Unfortunately, today in Russia lentils are not as widespread as in old times. Lentil dishes can be found more often on restaurant menus than on the dinner table of the average Russian. But those who care about their health enjoy eating lentil dishes. They are not only healthy, but also wonderfully tasty.

Nutritionists sing the glory of lentils, the benefits and harms of which have long been appreciated by them. Looking ahead, we can say that a very small category of people should refrain from eating lentil dishes. Everyone else can not only enjoy their taste, but also improve their health. As the ancient Egyptians and Babylonians did, for example.

It was believed that children from lentils become cheerful and diligent, and representatives of the stronger half of humanity strengthen their male strength. During the Roman Empire, lentils were a commodity in high demand on the international market. Not least because it was considered something of a panacea for many diseases. Revslenta arabica, an Arabian tonic, was made from it. His recipe is still popular in the East.

Medieval doctors also believed in miraculous power lentils, the benefits and harms of which were assessed in much the same way as modern pharmacists. They actively used beneficial features plants, including it in most potions. They tried to cure the deadly smallpox with the help of lentil decoction. Ancient healers quite rightly gave it to people suffering from kidney stones and heart disease.

Today, lentils are recommended for the nutrition of pregnant women, as they contain a huge amount of vegetable protein, fiber, iron and B vitamins. But there is almost no fat and cholesterol in it. Modern food industry uses lentil raw materials for production confectionery, sausages, coffee substitutes.

Beneficial properties of lentils

The love of lentil fans, the benefits and harms of which have long haunted vegetarians, is understandable. In terms of protein content, the culture can become complete meat substitute, but it is much easier to digest. In addition, this is a truly pure product, which, you see, is very rare these days. The fact is that it does not absorb agricultural chemicals or radionuclides, and therefore is completely free from toxins and nitrates.

Amazing properties allow us to talk about lentils, their benefits and harms, in in a positive way. It heals and strengthens various systems human body:

Increases immunity;

Helps improve hematopoietic function;

Protects the intestines;

Normalizes work genitourinary system;

Is a prevention tumor diseases;

Stimulates metabolic processes:

Prevents cardiovascular diseases.

Beneficial influence lentils have an effect on immune system children. Pediatricians recommend including lentil dishes in your diet. one-year-old babies and older children.

Due to the high fiber content, folic acid and phytoestrogens - powerful antioxidants lentils prevents cancer intestines. This amount of isoflavonoids is extremely rare and has a beneficial effect on the body. If you eat three servings of lentils per week, you will significantly reduce the risk of polyps appearing on the intestinal walls. But it is polyps that most often degenerate into cancerous tumors.

Women who regularly eat lentils are much less likely to get sick breast cancer. Most importantly, heat treatment does not destroy isoflavonoids. You can enjoy delicious hot meals and baked goods while strengthening your own health. Just one regular serving of soup or lentil porridge meets 90% of the body's daily need for folic acid. This is an indispensable product for pregnant women. In addition, ladies will certainly appreciate the “lentil bonuses”: smoothing and cleansing of the skin, lasting weight loss, radiant health complexion.

Lentils are a real treasure useful microelements and vitamins that are not lost during heat treatment.

Lentil seed has an amazing composition:

Vitamins PP, A, B, E;

Beta carotene;

Folic acid;

The most important macroelements: magnesium, calcium, sodium, sulfur, chlorine, potassium, phosphorus;

Main microelements: fluorine, chromium, selenium, boron, nickel, aluminum, cobalt, iodine, copper, titanium, manganese, iron, zinc, silicon;

Carbohydrates;

Fatty acid;

Starch and sugar.

Unique composition lentil seed, containing huge amounts of zinc and iron, contributes to increasing performance, resistance to infectious and viral diseases . If you feed your children lentil cakes, soup, and lentil puree at least twice a week, they will not be afraid of any seasonal flu epidemics. To better absorb iron from lentils, you need to eat legumes along with fresh vegetables.

Men who eat lentils very rarely complain about impotence. Strengthening the genitourinary system – prevention of prostate diseases.

B vitamins, magnesium strengthen nervous system, so the mood of legume lovers is always good and even. Moreover. Lentils contain tryptophan, and it is this amino acid that promotes the production of serotonin - the “happy hormone”. So lentil dishes allow get rid of depressive states , including chronic ones, improve mood. Some psychiatrists prescribe lentils as additional remedy treatment of prolonged depression. Green varieties contain the most tryptophan.

All this allows us to draw an unambiguous conclusion regarding lentils, their benefits and harms. The beneficial properties of the legume plant are disproportionately higher than the unhealthy ones.

What diseases does lentils treat?

Lentil porridge and stew normalizes the functioning of the kidneys, reproductive and urinary organs, raises hemoglobin levels, promotes the production of red blood cells. Certain varieties of lentils are indicated for diabetics to lower blood sugar levels. Lentil dishes are a must for people suffering from stomach ulcers.

Sprouted lentils are truly miraculous. It contains a large number of vitamin C and potassium. If you take a tablespoon of this daily natural product, you can get rid of many ailments (in particular, arrhythmia, atherosclerosis), strengthen blood vessels, and increase the body’s energy.

A miraculous decoction of lentil seeds will relieve nervous disorders, urolithiasis, liver diseases. To prepare a healing drink, you need to pour three tablespoons of lentils into half a liter clean water, simmer at low simmer for 20 minutes, then strain through a sieve. You need to take it before meals three times a day, half a glass. The results will be such that the question of lentils, their benefits and harms, will be resolved by itself.

A paste of lentil flour and butter can be applied to burned or dermatitis-affected skin. The mixture will heal the affected areas.

In addition to protein, lentils contain high content fiber, and this is the main condition for normal intestinal function. Due to dietary fiber Lentils can cure persistent constipation and cleanse the intestinal walls of toxic contents. Getting rid of toxins and normal bowel function will solve many skin problems: acne will disappear, acne, inflamed areas.

Not the last place is given to lentils in complex treatment obesity. It is necessary to include lentil stew or soup in your diet and consume it daily.

Who shouldn't eat lentils?

Information about lentils, their benefits and harms cannot be complete without indicating the possible negative consequences of consuming legumes. First of all, it is worth recalling that all sorts of excesses only lead to harm. Therefore, you need to eat lentil dishes, but without fanaticism. Moderation in everything is the key excellent health. If you scoop up large spoonfuls of lentil porridge every day for breakfast and dinner, lentil soup for lunch, and wash it all down with lentil broth, there will definitely be no benefit.

Definitely decide for yourself about lentils, their benefits and harms aside complete failure should people suffering from the following diseases:

Gout;

Joint diseases;

Dyskinesia of the gallbladder;

Dysbacteriosis;

Haemorrhoids;

Some unpleasant consequence after eating lentils may be associated with individual reaction body. If you eat too much lentil protein, digestion will be disrupted. At penchant for increased gas formation The product should be treated with the greatest care. Flatulence in this case is guaranteed, as with the consumption of other legumes. All of them cause increased gas formation.

Lentils, due to the phytans they contain, reduce the degree of absorption of certain foods by the body. useful substances. These include iron, calcium and zinc. However, this is not such a critical indicator for resolving the issue of lentils, the benefits and harms of this product. The fact is that other legumes contain phytans. Moreover, lentils contain much less of these substances than peas, beans or legumes.

Lentils are quite difficult to digest. Coping with so much valuable protein and other micro- and macroelements is not easy even for a healthy body, let alone a sick one. To ease the work of the gastrointestinal tract, it is necessary to properly prepare the seeds. They definitely need to be soaked for several hours, the water drained, and then the product thoroughly boiled.

What's in the bottom line? Lentils, their benefits and harms have been very carefully studied by experts. Doctors, psychiatrists, cosmetologists, and pharmacists know about them.

They are unanimous in their conclusions: useful qualities lentils, this wonderful gift of nature, significantly outweigh the negative ones.

Many have heard about the mysterious lentils, but not everyone has tried them. It's not about negative qualities these legumes, but in the ignorance of people. A guest from South Asia appeared in Russia even before the revolution, and the first mentions of her were noticed in biblical legends.

Now the popularity of lentils is gaining momentum with renewed vigor, which is not surprising given the amount of useful substances in its composition.

There are many varieties of lentils, but only brown and red ones are widely used in cooking. The first one gives off a delicate nutty smell when cooked.

Goes great with meat and all kinds of salads. Red lentils do not have a shell, so they cook much faster. The piquant aroma fits perfectly into dishes with purees or cream soups.

Beneficial features

Lentils are high in plant protein, making them an ideal food for those gaining weight. muscle mass(or maintains current indicators).

In addition, lentils are rich in protein necessary for a person amino acids and is easily absorbed in the body. The seeds also contain soluble fiber, which has a positive effect on the gastrointestinal tract, and lentil porridge significantly improves metabolism throughout the body.

Lentils are most distinguished by their content of folic acid (vitamin B9) - about 90% per 100 grams of product. daily norm. This vitamin affects brain activity and the nervous system, so lentil dishes are useful for nervous disorders and irritability. In addition to B vitamins, grains are rich in vitamins A and even C.

Experts believe that the seeds have a beneficial effect on the functioning of the genitourinary system, as well as increasing the body’s resistance to harmful bacteria. This is due to the huge amount of useful microelements in lentils: phosphorus, calcium, potassium, iron, magnesium, etc.

Lentils promote the process of hematopoiesis and normalize sugar levels in it - this makes it useful for people suffering from diabetes.

The truly miraculous effect of the product on tumors is explained by the isoflavones contained in lentils. These substances can suppress the development of a malignant tumor. The healing powers remain even after canning or drying the grains, so you won't be disappointed when buying canned lentils.

Nutritional value and calorie content

Lentils can be considered one of the healthiest dietary products. 100 grams of grains contain 25 grams of protein, 47-54 grams of carbohydrates and 1-1.6 grams of fat. A sufficient amount of protein allows you to easily replace meat with lentils without harm to the body, vegetable protein even better absorbed by the body.

A tiny amount of fat will protect you from extra pounds, and the carbohydrates in lentils will help satisfy the feeling of hunger for a long time, saving those losing weight from breakdowns.

As for calorie content, it depends on the type of lentil and ranges from 280 to 315 Kcal. Finished grains are lighter - about 110 Kcal per 100 grams.

Contraindications

Like many legumes, lentils have a number of contraindications:

• Biliary dyskinesia;
• Dysbacteriosis and other intestinal diseases;
• Some skin diseases(frequent use may cause dry skin).

It is best to consult your doctor before including lentils in your diet.

Application for weight loss

For those who want to lose weight, there is a so-called "lentil diet". There are two options: classic and hard. In the first case, you are invited to replace lunch and dinner with some kind of lentil dish.

Other meals are not affected in any way, but avoidance of flour, sweets (except honey) and fatty foods is mandatory. The diet lasts from 1 to 3 months, stable weight loss without harm to your health is guaranteed.

The strict version of the diet is reminiscent of the famous “buckwheat” diet, when all meals are replaced with lentils. This approach is less safe for health, but very effective. The duration of the diet is one week, during which an average of up to 3 kilograms is lost.

You can also arrange lentil fasting days once a month or only after holidays with lavish feasts.

Lentil Recipes

Regular boiled

Suitable for strict diets and fasting days.

Rinse the grains and leave to soak for several hours (red lentils do not need to be soaked). Then boil in plain water in a ratio of 2 to 1. Cook over low heat for 20-30 minutes. Remove the lid.

Warm salad

Suitable for classic diet and daily diet.

You will need 2 cups of boiled lentils (green ones are especially great), 1 carrot, red pepper, garlic to taste, your favorite herbs (basil, dill, oregano and/or parsley), a little olive oil.

Fry the onion until golden brown, add crushed or finely chopped garlic. Add grated carrots, small diced peppers and herbs to the lentils and fry with onions.

Lentil cutlets

Suitable for vegetarians.

Boil the lentils until soft—it’s best to use the red variety, as they cook faster. Fry the onion with a clove of garlic and pepper. Add to the lentil porridge, add salt/pepper and puree. Form cutlets, roll in flour and fry on both sides.

Lentil flatbreads

The recipe is similar to the cutlet recipe. Crush the boiled lentils into a puree and combine with the egg, flour and finely fried onion. Add salt and spices to taste. Grease a baking sheet with oil, place the flatbreads and bake at 180 degrees for about 20 minutes (depending on size). When serving, you can sprinkle it with cheese or accompany it with vegetables.

Soup with meat and vegetables

Ingredients: 1 onion, carrot, 2 tomatoes, 100 grams of lentils, 2 potatoes, vegetable broth 0.5 l, cream 1 tbsp, chicken fillet 200 grams, vegetable oil, pepper and salt.

Boil the vegetables, add seasonings and use a blender to puree the vegetables. Cut the chicken into pieces convenient for you, lightly fry and simmer. Place in soup and serve.

Let's sum it up

Lentils are good both for those losing weight and for a regular diet. It’s worth remembering that lentils may be a little heavy to eat every day, but a couple of times a week is unlikely to hurt (and maybe even heal).

Useful properties turn it into vitamin bomb, and the variety of dishes acquired due to its centuries-old history will undoubtedly delight housewives of all ages and gastronomic persuasions.

Experienced gardeners always have crystalline iron sulfate, or ferrous sulfate, in their garden medicine cabinet. Like many other chemicals, it has properties that protect horticultural crops from numerous diseases and insect pests. In this article we will talk about the features of using iron sulfate to treat garden plants against diseases and pests and about other options for its use on the site.

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Coconut pie with cream - “kuchen”, or German coconut pie (Butter milch shnitten - soaked in milk). Without exaggeration I will say that this is incredible tasty pie- sweet, juicy and tender. It can be stored in the refrigerator for quite a long time; cakes with cream are prepared on the basis of this sponge cake in Germany. The recipe is from the “Guests on the doorstep!” category, since usually all the ingredients are in the refrigerator, and it takes less than an hour to prepare the dough and bake.

The snow has not yet completely melted, and restless owners of suburban areas are already rushing to assess the work ahead in the garden. And there really is something to do here. And, perhaps, the most important thing you need to think about in early spring is how to protect your garden from diseases and pests. Experienced gardeners know that these processes cannot be left to chance, and procrastination and postponing processing can significantly reduce the yield and quality of the fruit.

If you prepare your own soil mixtures for growing indoor plants, then it’s worth taking a closer look at a relatively new, interesting and, in my opinion, necessary component - coconut substrate. Everyone has probably seen it at least once in their life coconut and his “shaggy” covered long fibers shell. Many delicious products are made from coconuts (actually a drupe), but the shells and fibers used to be just industrial waste.

Fish and cheese pie is a simple lunch or dinner idea for your daily or Sunday menu. The pie is designed for a small family of 4-5 people with moderate appetite. This pastry has everything at once - fish, potatoes, cheese, and a crispy dough crust, in general, almost like a closed pizza calzone, only tastier and simpler. Canned fish can be anything - mackerel, saury, pink salmon or sardines, choose according to your taste. This pie is also prepared with boiled fish.

Fig, fig, fig tree - these are all names of the same plant, which we firmly associate with Mediterranean life. Anyone who has ever tasted fig fruits knows how delicious they are. But, in addition to their delicate sweet taste, they are also very beneficial for health. And here’s an interesting detail: it turns out that figs are a completely unpretentious plant. In addition, it can be successfully grown on a plot in the middle zone or in a house - in a container.

This delicious creamy seafood soup takes just under an hour to prepare and turns out tender and creamy. Choose seafood according to your taste and budget; it can be a seafood cocktail, king prawns, or squid. I made soup with large shrimp and mussels in their shells. Firstly, it is very tasty, and secondly, it is beautiful. If you are preparing it for a holiday dinner or lunch, then mussels in their shells and large unpeeled shrimp look appetizing and pretty on the plate.

Quite often, difficulties in growing tomato seedlings arise even among experienced summer residents. For some, all the seedlings turn out to be elongated and weak, for others, they suddenly begin to fall and die. The thing is that it is difficult to maintain in an apartment ideal conditions for growing seedlings. Seedlings of any plants need to be provided with plenty of light, sufficient humidity and optimal temperature. What else do you need to know and observe when growing tomato seedlings in an apartment?

Tomato varieties of the “Altai” series are very popular among gardeners due to their sweet, delicate taste, more reminiscent of the taste of a fruit than a vegetable. These are large tomatoes, the weight of each fruit is on average 300 grams. But this is not the limit, there are larger tomatoes. The pulp of these tomatoes is characterized by juiciness and fleshiness with a slight pleasant oiliness. You can grow excellent tomatoes from the “Altai” series from “Agrosuccess” seeds.

Lentils are one of the oldest legumes that have gained recognition since the dawn of mankind. In different countries and different times it was a staple food for the poor (due to its abundance and ease of cultivation) and a favorite dish of wealthy townspeople.

Lentil stew is mentioned in the Old Testament, and bread made from lentil flour was often placed in the tombs of Egyptian pharaohs. IN Ancient Rome doctors were sure that this product helps calm the nerves and makes a person calm and patient, and Chinese medicine gives lentil dishes (especially those with added spices) excellent warming properties.

Today, lentil recipes are prepared in homes on all continents, and in Asian and Eastern countries it is an integral component of national cuisines. There have been several surges in the popularity of this legume in our country, and now interest in it is awakening again. And this is no coincidence - nutritious, tasty and healthy, lentils will appeal to everyone, and in the frosty Russian winters, spicy lentil soup - great way get warm.

Lentils: benefits and contraindications

So, lentils - the beneficial properties of this product combine all the advantages of legumes and their own unique features. High protein and carbohydrate content with virtually complete absence fat (less than that!) makes it wonderful dietary dish, while vegetable protein is well absorbed. Some may be alarmed by this figure: lentils - their calorie content ranges from 285 to more than 300 kcal, depending on the “legume” variety. But aromatic soup or porridge will not harm your figure - complex carbohydrates saturate with energy for a long time and stimulate metabolism.

Lentils are one of the most environmentally friendly products! It does not accumulate 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 their 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 sprouted grains - good source vitamin C.

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

Lentils are also valued for their high tryptophan content, which, once in our body, is converted into serotonin. And serotonin saves us from depression, anxious thoughts and bad mood. Some of the most available sources 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 contain the ability to suppress breast cancer, and these substances are retained after any processing.

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

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

Lentils: varieties

Over the course of many centuries, new varieties of this crop have been grown and created. Green, red, black lentils - the photos show us small flat beans of various colors. So which varieties are the most popular and how do they differ?

• Brown. The cheapest and most common variety. Before cooking, it is recommended to soak lentils in water for 12-20 hours. This type is ideal for stewing and soups.
• Red. The grains of this variety are without shell, so they boil very quickly. Popular in Asian cuisine great option for puree soups and porridges. Rich in iron and easily absorbed.
• Green. Champion among all other lentil varieties 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, they cook quickly - about 20 minutes. This variety is convenient for sprouting - grains with sprouts are added to various vegetable salads.

Lentils: recipes

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

• The iron in lentils is best absorbed in combination with vegetable salads and greens;
• all varieties (except red and black) need to be soaked before cooking;
• lentils go well with various spices and spices: don't be afraid to try new options.

So, lentils - cooking recipes:

• One of the simplest and most recognized dishes is lentils with.

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

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

Soak dried apricots for 15 minutes in warm water, then fry in oil along with finely chopped onion. Add salt and pepper, place in a saucepan with lentils, and add finely chopped nuts. Cook for 10-15 minutes, place on plates and garnish with fresh cilantro.

• Many people will like it very tender. 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.

Heat the oil in a large saucepan, add the onion and... Fry, 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. Add half.

Pour the finished soup into bowls, and top with the remaining, finely chopped soup.

• If you are a vegetarian, but have a passion for Italian cuisine, be sure to cook Lentil bolognese with spaghetti.

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

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

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

Meanwhile, fry the garlic in a frying pan for a couple of minutes, add pieces of meat and fry again (until crusty!). 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, each variety is very healthy and has its own unique taste, be it porridge, thick soup or aromatic stew with vegetables. Try it different recipes, change the seasonings - and you will definitely appreciate and love lentils.