Lentils boiled in water. Calorie content, dietary fat, glycemic index, chemical composition, recipes

Do you know which lentils are the lowest in calories? That's right, yellow - it only has 97 kcal! Find out more about the benefits of this product and its calorie content, get a recipe for dietary lentil cutlets and lose weight deliciously!

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/09/2020

Lentils are a legume plant that has spread throughout the world. The crop is mentioned in the books of the Old Testament as a staple food. Lentils were grown in Central and Asia Minor and the Mediterranean countries. Surprisingly, before the revolution, it was Russia that played the role of the world leader in the volume of crops, which were grown for its own needs and for export. Today, large reserves of the crop are identified in North America, India and southern Europe. Unfortunately, today the legume plant is not particularly popular among domestic consumers, although it is considered one of the most environmentally friendly and healthy. Some people don’t like the specific taste, while others are deterred by the calorie content of lentils. However, healthy eating experts definitely recommend including it in your diet.

Chemical composition of different types of lentils, calorie content, BZHU, GI

Lentil cereals are a legume.

There are its varieties:

• brown;
• red;
• yellow;
• green;
• black.

The crop is found in both small-seeded and large-seeded varieties.

The protein content in this legume is 26-32%. The chemical composition of lentils contains 21 amino acids, 12 of which are essential (arginine, threonine, tryptophan).

Lentil protein of any type is similar in composition to animal protein and is therefore completely and easily digestible. For this quality, lentils are held in special esteem by vegans and vegetarians, as they not only allow them to obtain an important micronutrient without consuming meat, but also diversify their diet.

Lentils are rich in vitamins, microelements and substances such as:

• iron – 0.1 kg of lentil grains contains 7.7 g of iron, which is necessary for the normal formation of blood cells and the prevention of anemia, which is especially important for children, women during gestation and people who do not eat meat. In order for this important microelement to be completely absorbed, lentils are eaten together with herbs, fresh, boiled and stewed vegetables;
• B1 (thiamine) – important for the normal functioning of the nervous system, heart function, and adrenal glands. Participates in the formation of proteins and nucleic acids, regeneration processes;
• B9 (folic acid) – prevents the development of intrauterine anomalies, therefore it is extremely important for pregnant women and children. It also prevents the development of cancer cells and radiation sickness;
• B2 (riboflavin) – normalizes the functioning of the gastrointestinal tract, improves the tone of blood vessels, the condition of the dermis and vision;
• PP (nicotinic acid) – increases endurance, performance, participates in all metabolic reactions in the body;
• K (vicasol) – responsible for blood clotting, elasticity and vascular permeability;
• E (tocopherol) – protects against vascular sclerosis, muscular dystrophy;
• carothionides are substances responsible for redox reactions. They influence the level of sugar and cholesterol in the blood, stimulate regeneration in tissues;
• phytoestrogens are substances that imitate the female sex hormone estrogen. They help with menopause, inhibit the development of tumors of the female genital area, and ease the course of menopause;
• the other minerals contained have a beneficial effect on the entire body. Potassium is necessary to maintain cardiac activity, magnesium protects against seizures, improves blood circulation, manganese acts as a powerful antioxidant. 0.1 kg of lentil grain contains the daily requirement of molybdenum, which is involved in purine metabolism.

Sprouted

Sprouts of lentil grains have the most positive effect on the body. They contain a high concentration of nutrients, vitamins and minerals. Moreover, this value is much higher than in a mature plant. Due to the content of many nutritional components, the calorie content of lentil sprouts is slightly higher than that of other legumes: 100 kcal per 100 g.

Doctors consider sprouted beans to be an important part of the diet when trying to improve your health and shape your figure. The sprouts contain potassium, which is necessary for arrhythmia and atherosclerosis, and organic iron helps to increase hemoglobin levels and the formation of new blood cells. The product is no less useful for pneumonia and bronchitis. In the course of scientific research, it was found that the use of sprouts during the period of infection of the body with viruses significantly alleviated the condition and prevented the development of complications.

You can grow the crop yourself better using the jar method. To do this, large seeds are placed in a liter jar and filled ¾ with water. Keep it in water for no more than a day, after which the water is drained, the contents are washed, and the jar is covered with gauze. A few days later the first shoots appear. You can store sprouted beans for 5 days, provided they are in the refrigerator.

In culinary terms, sprouts are versatile. They can be added to soups, salads and appetizers, vegetable side dishes. The sprouts taste like green peas.

Beneficial properties of boiled lentils in dietary nutrition

Lentils boiled in water, which is low in calories, are successfully used in dietary nutrition. After cooking, the calorie content of this product is 117-178 kcal per 100 g.

Lentils boiled in water. Calorie content

• the carbohydrates contained in boiled lentil grains are “slow”, which promotes the burning of fat layers and “accelerates” metabolic processes;
• the abundance of insoluble dietary fiber allows you to normalize the functioning of the digestive tract, improve peristalsis and intestinal flora. Fiber also removes toxins and helps maintain glucose and cholesterol at a safe level;
• the fiber contained gives you a feeling of fullness for a long time;
• the low glycemic index of boiled lentils makes it possible to use it in diabetics;
• stimulates the body's defenses, protects against cancer;
• the amino acids contained regulate metabolism. Methionine helps burn fatty tissue, leucine is important for bone and muscle tissue, threonine protects the liver from fatty degeneration, tryptophan synthesizes the happiness hormone serotonin.

Canned

Lentils are not frozen, but the method of processing them for future use is preservation. At home, as a rule, it is not used. Buy canned culture in stores. Packaging is presented in glass and tin jars. In the first case, it is possible to examine the appearance of the product before purchase, which is good for the buyer, who has the opportunity to assess the condition of the grains and filling. The calorie content of canned seeds is 110 kcal for every 100 grams, which means they can be recommended for the diet. However, you need to understand that low calorie content is characteristic of high-quality preparation, which, in addition to the grains themselves, contains only salt and water.

Canned legumes have excellent taste and benefit the body. After processing, it retains almost all the vitamins and minerals characteristic of the raw product. The digestibility of canned food is also excellent. Nutrition experts recommend including it in the menu for anyone who suffers from problems with the gastrointestinal tract (especially valuable if you are prone to constipation) and wants to speed up your metabolism. The high protein content allows you to lose weight by consuming canned food without harming muscle mass.

Culinarily, canned lentils can be used as an independent side dish, cold or hot. It can also be used for preparing first courses, fillings for casseroles and pies, and salads.

Harm and contraindications for use

Lentils boiled in water, the calorie content of which allows you to prepare light dietary dishes from it, is not healthy for everyone. There are a number of contraindications to the use of this legume.

After consuming lentils, flatulence may occur, so people suffering from enterocolitis, dysbacteriosis, gastritis, and cholelithiasis are better off avoiding consuming lentil grains. You can’t eat it if you have hemorrhoids.

The content of natural purines will be an obstacle to the inclusion of lentils in the diet of patients with arthrosis, arthritis and gout.

When purines break down, uric acid is formed, which can provoke an exacerbation of these diseases. You should not eat lentil dishes before bed. It is forbidden to eat raw lentils, as they contain toxic substances phasin and phaseolunatite, which can cause poisoning.

Contraindications

• Although lentils are undoubtedly healthy and a better alternative to meat, poultry or fish, they also have several contraindications:
• people who have kidney stones should avoid consumption, as high concentrations of oxalate compounds increase the risk of stone formation and growth, and large amounts of protein strain the kidneys as it is excreted from the body;
• if you have allergic reactions to legumes, you should choose other plant proteins;
• The product should be excluded in case of individual intolerance, gout, joint diseases, uric acid diathesis and hemolytic anemia.

Did you know? Lentils were an integral part of the diet in monasteries in the 6th century due to the widespread belief that they reduced sexual desire.

So, lentils, including green ones, are not only tasty, but also healthy. To overcome prejudice against an unfamiliar product, you need to buy it at least once, choose a recipe and prepare a dish from it. And having appreciated the benefits and taste, you will continue to widely use these legumes in home cooking.

How to cook lentils correctly

Cooking lentils of any variety must follow certain rules:

• First, the grains should be sorted and cleared of debris, then washed under running water;
• some varieties require pre-soaking;
• cooking liquid is taken twice as much as grains;
• Before boiling, cook the beans over moderate heat, and then over low heat, while removing the noise (foam);
• add some salt to the legumes towards the end of cooking;
• stir the boiling grains periodically to prevent them from burning;
• Cooking time will depend on the type of lentil;
• You are allowed to add your favorite usual spices and combine them with fried vegetables from onions and carrots, peppers and tomatoes.

Green lentils hold their shape best when cooked and will look good in dishes that call for the whole beans, such as salads. This type requires pre-soaking for 60-120 minutes in cold water. After this time, the liquid is drained and the grain is filled with clean new water. Bring to a boil over moderate heat and cook for about 40-45 minutes.

Brown lentils hold their shape almost as well as green ones. Soups, stews, and casseroles are prepared with it. Brown lentils can be soaked in water for less time before cooking than green lentils, about 40-60 minutes. After soaking, the grains are poured with fresh water. After boiling, continue cooking over low heat for 30-35 minutes.

Red and yellow lentils do not need to be soaked before cooking. It boils very well and is used for porridges, thick soups, and purees.

After boiling, the washed grains are boiled for 15-20 minutes. Black lentils can be cooked without soaking, while retaining their shape perfectly. However, experts still recommend soaking this species for 2-3 hours before cooking to remove antinutrients and increase nutrient absorption. Cook black lentils for 30-40 minutes.

Description and characteristics

Lentils are small seeds of one of the varieties of the herbaceous plant of the same name in the legume family, 30–50 cm high.

Flowering begins on the lowest branches, gradually moving up the plant, and continues until harvest. In place of the flowers, bean fruits are formed containing 1–3 seeds, the size of which is usually 4.5–8 mm in diameter. The weight of 1000 seeds is on average 50–75 g.

The seeds mainly consist of 2 halves covered with a husk. Both seeds have a shape similar to a biconvex lens, which is why they are called Lens culinaris in Latin.

These legumes are considered one of the most ancient food crops - they were grown in Southwest Asia as early as 7000 BC. e. In Western Asia and India, where many people are vegetarians, it has become the cheapest source of protein to meet their nutritional needs.

Did you know? Lentils are mentioned several times in the Bible: for example, the book of Genesis tells the story of Esau, who gave up his birthright for a bowl of lentils and a loaf of bread.

Green lentils, also known as "big" or "Chile" lentils, have a delicate aroma and nutty flavor, do not require soaking and retain firmness and shape when cooked, making them ideal for salads or pilafs.

French green lentils (or puy), grown in the Le Puy region of France, are smaller and darker than regular green lentils, have the best texture and flavor of all lentils, and are among the more expensive varieties. Its seeds appear gray-green and slightly mottled on the surface. This variety remains firm and requires an increase in cooking time to 40 minutes.

Most of the world's lentil production is in Canada, India and Turkey

Lentil diet. Rules and principles of nutrition

A lentil diet can be softer or harsher. Under strict strict restrictions, consumption of only lentil porridge without any additives (salt, spices, oil) is allowed. You can eat it in any quantity, but in practice you won’t be able to eat a lot of lentils at one time, since they are filling. The abundance of fiber promotes rapid swelling and a feeling of fullness.

But thanks to this, it is possible to lose weight quite quickly and lose 4-5 kg ​​in 6-7 days.

Lentils boiled in water, which are low in calories, are also included in more gentle diets that allow the consumption of other low-fat foods. In this milder version, you are allowed to eat vegetables, fruits, yogurts, kefir, lean meat, and rye bread.

Those who want to lose weight on a lentil diet should remember the following points:

• The downside of this product is the appearance of flatulence. The diet is not suitable for people with gastrointestinal diseases;
• in order to reduce gas formation, it is better to choose red lentils without the shell;

• Also, to prevent flatulence, raw grains can be ground in a coffee grinder. When grinding, the shell and dense fibers will be destroyed, and subsequently their absorption will be smoother;
• It is advisable to pre-soak any type of lentil. Thanks to this, there will be fewer substances that provoke the formation of excess gases.
• to reduce bloating, it is allowed to add cumin, bay leaf, dill, and ginger to the water during cooking;
• if you experience loose stools, pain and cramps in the abdomen, or nausea, you should stop following the diet;
• The drinking regime throughout the entire period of following the diet should be well established.

For women

Lentils contain a significant amount of phytoestrogens, which have a positive effect on the female body during menopause:

• alignment of heart rate;
• protecting the body from the development of cancer;
• normalization of blood pressure;
• reduction in the depth and number of tides;
• support for performance and stable mood.

Lentil soup and other plant-based dishes help normalize body weight and muscle tone thanks to the nutritional value and cleansing properties of beans. Tryptophan, one of the components of the product, helps reduce pain during the menstrual cycle.

For pregnant and lactating women

The benefits of the product for expectant mothers are great. Full development of the fetus is impossible without nicotinic and folic acids, which are part of lentils. Other positive properties of the plant for pregnant women include:

• normalization of the functioning of the gastrointestinal tract;
• strengthening the immune system;
• improvement of the condition of the mammary glands;
• ensuring a long-lasting feeling of satiety;
• improvement of the hematopoiesis process;
• saturating the body with easily digestible protein.

Lentil-based foods take a relatively long time to digest, which is a negative factor for pregnant women and leads to nausea, headaches and digestive disorders. To avoid these symptoms, you need to coordinate the use of the product with your doctor and take it in limited quantities.

After childbirth, lentils are removed from the young mother’s diet for at least 3 months. After the specified period of time, you need to eat a few spoons of bean broth and observe the child’s reaction for two days. If there are no problems, you can switch to eating grains.

The first portion should be 10 beans. If after them the child’s well-being worsens, then the attempt is repeated a month later. If there are no violations, then the dosage is gradually increased to 25 grains.

Beans must be carefully selected and washed, and also subjected to heat treatment.

Diet menu for the week

A sample menu for 7 days might look like this:

Why are lentils dangerous?

Among the many beneficial properties of lentils, it is worth highlighting some negative effects that occur when this product is used incorrectly:

• Provokes the development of discomfort and fermentation processes in the stomach.
• It is one of the reasons for the formation of kidney stones.
• Promotes the occurrence of constipation.
• Leads to moisture deficiency of the epidermis.
• Minimizes the absorption of certain types of nutrients.

The right combination of ingredients when choosing a menu will allow you to get maximum benefits from eating lentils for your overall health.

How to choose lentils

When choosing lentils for your diet, you can rely on personal taste preferences. The brown variety has a nutty flavor and is good for side dishes and first courses. Green lentils have the thickest shell and contain more fiber than other types. This type retains its shape, has a spicy, spicy flavor and is suitable for salads.

Red lentils do not have a shell, so they cook faster than other types and are ideal for pureed soups. Black lentils are universal, and yellow lentils are in many ways similar to green ones, as they are obtained after peeling the green lentil grains from the shell. As for the rules for purchasing lentil grains, you should pay attention to the date of manufacture, safety and integrity of the container (package).

The following signs indicate that lentils are of high quality:

• pleasant aroma reminiscent of nuts;
• no damage to the packaging;
• clean and smooth beans;
• absence of foreign impurities, litter, bugs, mold;
• the beans are approximately equal in size and color;
• there is no condensation (moisture) in the packaging;
• the beans do not stick together and are easily poured into the package.

If the integrity of the packaging is compromised, there is a suspicious smell, insects, or there are beans of different colors in the same container, you should not buy such lentils.

Benefits of red lentils

The fiber contained in red lentils is soluble, quickly absorbed and digested, stimulating digestive processes. This unique ability is the best way to prevent the development of colorectal cancer.

Invaluable benefits are also observed in the prevention of breast cancer due to the presence of isoflavones in the product. This component remains even after any type of heat treatment: cooking, drying or canning.

The presence of folic acid and iron in the composition provides the body with 90% of the required daily requirement of these components. The benefits of red lentils and their effectiveness can also be seen in dietary menus.

Despite the so-called average calorie content, legumes promote weight loss due to their composition and healing properties.

However, the benefits of the product will be assessed with moderate use. Since the calorie content is still high enough to be eaten without measure.

But for pregnant women, on the contrary, red lentils are recommended for consumption in limited quantities. Nursing mothers can gradually introduce this product into their diet three months after giving birth.

At this time, the child is not so afraid of gases in the intestines; the body is already beginning to develop protective functions. Children will benefit from lentils if they start cooking them in small portions from the age of two.

Recipes for dietary dishes with boiled lentils

Many people avoid this product because they have little idea what can be prepared from it. This legume can be used to make flatbreads, cutlets, pureed soups, salads and side dishes.

Lentil puree

Ingredients used:

• lentil grains – 250 g (1 whole glass);
• water – 500 ml (you can use lean meat or vegetable broth);
• vegetable oil - 1-2 tbsp;
• laurel -1-2 small leaves;
• greens – chopped dill.

Preparation progress:

1. Legumes are soaked for 30-40 minutes;
2. The grains are immersed in water and brought to a boil over moderate heat, then boiled for about another 20 minutes;
3. After the time has passed, turn off the fire, add a bay leaf and keep the legumes in water under the lid for another 5-7 minutes;
4. The liquid is drained, the boiled lentil grains are blended with a blender (immersion or placed in a bowl), oil is added. Before serving, sprinkle with dill.

Cream soup

It differs from puree in the number of ingredients and a more liquid consistency.

For preparation take:

• onion (medium) – 1 pc.;
• carrots – 1 pc.;
• water or broth (vegetables, chicken) -1-1.5 l (about 5 glasses);
• garlic – 1-2 cloves;
• lentils (preferably red) – 350-400 g;
• greens - dill, parsley.

Preparation progress:

1. The legumes are pre-soaked for 35-40 minutes.
2. After the time has passed, the water is drained, the grains are poured with broth and placed on the stove, boiled for 20-25 minutes.
3. The onion is chopped into small pieces, the carrots are chopped on a grater and sauteed in vegetable oil (olive oil is possible).
4. Add roasted vegetables, crushed garlic, bay leaves to the boiling lentils and keep on fire for another 7-8 minutes.
5. After turning off the soup, let it sit for a while and garnish with herbs before serving. If the lentil grains are not cooked well, you can puree the soup with a blender.

Lentils with meat

Meat served with a lentil side dish is an excellent alternative to the usual buckwheat, rice, and potatoes. When on a diet, you should give preference to dietary types of meat: turkey, chicken breast, lean pork, rabbit, and veal.

For preparation take:

• 1 cup lentil grains;
• 500 g of meat (any of the above);
• carrot;
• onion;
• seasonings to taste.

Preparation will not take much time:

1. The meat is cut into small pieces and sent to the frying pan;
2. Chop the onion and carrots and add to the meat, fry for 8-10 minutes. together;
3. Pre-cleaned and soaked lentils are boiled for 20-40 minutes. (depending on the variety);
4. The cooked grain is filtered from the liquid and combined with frying meat and vegetables, left to simmer over low heat for another 15-20 minutes. At the end, flavor enhancers are added - bay leaf, peppercorns, a little salt.

Lentil flatbreads

Flat lentil buns are very filling and can also be eaten on a diet:

• lentil grains (red) – 200 g;
• flour – 2-2.5 tbsp;
• yeast – 6 g;
• onion – 1 pc.;
• sugar – 1 tsp;

Cooking steps:

1. Lentils are pre-soaked for 1.5 -2 hours;
2. After soaking, the grains are boiled and cooled, after which they are punched in a blender to a mass without lumps.
3. For the dough, mix sugar, 1 tbsp in a container. flour, 3 tbsp. warm water with yeast and leave for 10-15 minutes.
4. When the dough rises, combine it with lentils and add a spoonful of vegetable oil. Allow the mass to rise.
5. The onion is chopped into small pieces and fried.
6. The dough combined with lentils should increase, after which flour, fried onions, and salt are added to it. Flour is introduced gradually, sifting it at the same time. Slowly knead the dough.
7. The dough is divided into 9-10 parts and kneaded with your hands, giving the flatbreads a rounded shape.
8. Place the flatbreads on a greased baking sheet lined with parchment and bake for 20-25 minutes. at 200C.

Vegetable salad with lentils

A salad of seasonal vegetables and lentil grains is perfect for dinner, as a complement to meat dishes. For salad, it is better to take a green variety of lentils, which does not boil so much and retains its shape.

• bell pepper;
• Cherry tomatoes);
• cucumber;
• parsley dill;
• 150 g boiled lentils;
• olive oil.

The amount of vegetable ingredients is selected depending on taste preferences. Boil the lentils and let cool. Vegetables are chopped, combined with lentils, seasoned with oil and sprinkled with herbs.

Despite the fact that lentils are not a very familiar product for most people, dishes with them are tasty, satisfying and healthy. The low calorie content of this boiled grain allows it to be included in dietary dishes. Porridges, soups with water and broth, salads and side dishes with lentils can significantly diversify your daily diet.

Calorie content

Currently, the product is consumed in large quantities in Pakistan and India. However, highly developed countries such as Australia or Canada are increasing their production areas every day, being one of the main exporters of seeds in the world.

When dried, the seed contains a huge dose of B vitamins. Along with this, it contains amino acids and proteins that are important for the body, and most importantly, they are preserved during the drying process. The calorie content of this product is 284 kcal. This includes:

– proteins – 24 g;

– fats – 1.5 g;

– carbohydrates – 42.7 g.

When boiled, the product contains about 110 kcal, in sprouts - 119 kcal, and in the red variety the energy value is already much higher - almost 315 calories.

The plant is practically environmentally friendly, as it does not have the ability to accumulate all kinds of toxins, nitrates and other harmful substances. And in terms of taste, it is the leader among all legumes.