Useful properties and calories of boiled lentils

Lentils are one of the oldest products that are successfully cultivated by humans. She was respected by the ancient Egyptian pharaohs, the Babylonian nobility, and to ordinary people she always replaced meat and bread. The benefit of using this product is so great that lentils can become a source of fiber, quality protein, minerals and vitamins when it is regularly consumed. She has a few more merits, which we'll talk about further. Low fat content, a good indicator of the glycemic index and low caloric content of boiled lentils make it indispensable in the diet.

Lentil varieties

This plant is referred to the family of legumes, as well as beans and peanuts. It is cultivated in many countries, so there are many varieties of it. On the shelves of the store you can find orange, green, black and gold lentils. Regardless of the color, it has excellent indicators of the content of nutrients. The color of the grains does not affect the taste. Green lentils contain a little more fiber and protein and outperforms other varieties. But in general it is a very useful product. Each variety has its own subtle, specific taste. Brown lentils are used mainly for making soups. Fruits of green color in a cooked form are added to salads. Red lentils are often used in sauces and mashed potatoes.

Nutritional and calorie content

A feature of this product is that, in the presence of a large number of nutrients, lentils are practically free of fat. 100 grams contain about 53 grams of carbohydrates, 35 grams of protein, not more than 2 g of fat, 4.5 g of mineral substances, 4 g of fiber and 14 g of water. These indicators may vary slightly depending on the plant variety and the method of its cultivation. Lentils are very often used during fasting, when you can not eat food of animal origin. These fruits can completely replace meat and saturate the body with the necessary vitamins and nutrients. The caloric content of boiled lentils and its nutritional value will be slightly different. 200 grams of this product contains 18 g of protein, 40 g of carbohydrates, 4 g of sugar, 15 g of fiber and 138 g of water. The caloric content of boiled lentils is 230 kcal per 200 g.

Composition

Lentil is an excellent natural source of fiber, like all legumes. Its use not only provides the body with a daily norm of this substance, but also normalizes the work of the gastrointestinal tract, allows you to control appetite and weight and eliminate the problem with constipation. Lentils are also a source of protein. Proteins are known to help the development of muscles. This is especially true for those who adhere to the vegetarian menu. The protein is mainly found in food of animal origin, and lentils can be an excellent substitute for meat. By the number of vitamins, it is also a leader. Especially much in this product is thiamine (vitamin B1) and folic acid (vitamin B6). They are necessary for the proper functioning of the brain and for the absorption of nutrients by the body. The composition of lentils also includes some minerals: iron, potassium, copper and magnesium. Potassium is needed for the heart muscle, it reduces the risk of stroke and osteoporosis. Magnesium is needed to develop bones, and iron is needed to prevent anemia. Copper is an antioxidant and protects cells from mutations. And given that the calorie content of boiled lentils is very low, it can be eaten without damaging the figure.

The use of lentils

Due to the presence of dietary fiber, lentils allow to lower the level of cholesterol in the blood. Soluble fibers block carbohydrates, which slows down the absorption process. In the body there is no sudden fluctuations in blood sugar, which is important for diabetics. A large amount of fiber allows you to quickly satiate the body. That's why the dishes from this product are nutritious, but low-calorie. This property will be useful for those who follow their shape and adhere to a diet. The presence of a large number of nutrients increases metabolism. Eating lentils improves digestion, lowers blood pressure and helps reduce the risk of such dangerous diseases as Alzheimer's, cataracts, diabetes or osteoarthritis.

Contraindications

Despite a large number of useful properties, lentils also have some contraindications. First, excessive use of this product can lead to the appearance of flatulence. Secondly, a large amount of protein can cause kidney disease, since there is an additional burden of filtration and removal of fluid from the body. A large amount of potassium can lead to the development of hyperkalemia. This disease manifests itself in the form of apathy, fatigue, breathing problems and numbness of the limbs. Therefore, it is necessary to use lentils in moderation, not reaching fanaticism, as, in principle, any other product.

How to cook lentils

This product is very easy to prepare. Before cooking lentil red or other color, you must thoroughly rinse it and remove the debris. It should not be soaked in advance, which is very convenient. We take three parts of the liquid for one part of the lentil. If you put the grains in boiling water, then the vitamins in the finished product will continue to be more. When the water re-boil, reduce fire. If you need friable lentils, for example, to make a salad, then it should be cooked for about 5-10 minutes. If you need a softer texture, you should cook longer. Knowing how to cook lentils red, you can cook a lot of wonderful dishes.

Puree from lentils

This is the simplest recipe. Lentil mashed potatoes are made from already boiled grains. In them add a spoonful of olive or other oil and salt. All this is mashed with a blender. If desired, you can also add garlic or fragrant herbs and spices. To make the mashed potatoes more airy, you need to increase the cooking time of the original product.

Cream soup

Cream soup made of lentils is not only useful, but also delicious. For cooking, take 100 grams of grains, two cloves of garlic, one small onion, 10 grams of flour, one egg, croutons, butter, salt and pepper. We boil the lentils, add the chopped onion and garlic into it and bring the dish to the ready. Then we rub it through a sieve. So cream soup from lentils will turn out more gently. Then lightly fry in vegetable oil flour, add salt and spices and dilute the broth or broth left over from cooking lentils. We serve this dish with croutons and chopped egg. Lentil soup, the calorie content of which will be very low, is suitable for dietary nutrition. Use lentils in your diet and saturate your body with useful substances.