Lentil Soup Ingredients

Cooking method

Soak lentils for 3 hours. Saute onions and carrots in butter for 3 minutes. Combine browned vegetables with lentils and simmer until tender in a little water. Add boiling water to the cooked stewed vegetables. Boil. Serve with sour cream and herbs.

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CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Lentil soup".

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

The energy value Lentil soup is 67.8 kcal.

Main source: Internet. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

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BALANCE OF NUTRIENTS

Most foods cannot contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

Lentils are one of the oldest products successfully cultivated by man. She was held in high esteem by the ancient Egyptian pharaohs, by the Babylonian nobility, and for ordinary people she always replaced meat and bread. The benefits of eating this product are so great that lentils can become a source of fiber, quality protein, minerals and vitamins when consumed regularly. It has a few more advantages, which we will discuss later. The low fat content, good glycemic index and low calorie content of boiled lentils make them indispensable in the diet.

Varieties of lentils

This plant belongs to the legume family, as well as beans and peanuts. It is cultivated in many countries, so there are quite a few 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 slightly more dietary fiber and protein and are superior to other varieties in these indicators. But overall this is a very useful product. Each variety has its own subtle, specific taste. Brown lentils are mainly used in soups. Boiled green fruits are added to salads. Red lentils are often used in sauces and purees.

Nutritional value and calories

A feature of this product is that, in the presence of a large amount of nutrients, lentils contain practically no fat. 100 grams contains about 53 g of carbohydrates, 35 g of protein, no more than 2 g of fat, 4.5 g of minerals, 4 g of fiber and 14 g of water. These figures may vary slightly depending on the variety of the plant and the method of its cultivation.

Lentils are very often used during fasts when food of animal origin is not allowed. These fruits may well replace meat and saturate the body with the necessary vitamins and nutrients. The calorie content of boiled lentils and its nutritional value will be slightly different. 200 grams of such a product contains 18 g of protein, 40 g of carbohydrates, 4 g of sugar, 15 g of fiber and 138 g of boiled lentils is 230 kcal per 200 g.

Compound

Lentils are an excellent natural source of fiber, as are all legumes. Its use not only provides the body with the 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 of constipation. Lentils are also proteins, which are known to help muscle development. This is especially true for those who follow a vegetarian menu. Protein is mostly found in animal foods, and lentils can be a great substitute for meat. In terms of the number of vitamins, it is also a leader.

Especially a lot of thiamine (vitamin B1) and folic acid (vitamin B6) in this product. They are necessary for the proper functioning of the brain and the absorption of nutrients by the body. The composition of lentils also includes some minerals: iron, potassium, copper and magnesium. Potassium is necessary for the heart muscle, it reduces the risk of stroke and osteoporosis. Magnesium is needed for bone development, 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 consumed without prejudice to the figure.

The benefits of lentils

Due to the presence of lentils, it helps to reduce the level of cholesterol in the blood. Soluble fiber blocks carbohydrates, which slows down the absorption process. The body does not experience sudden fluctuations in blood sugar levels, which is important for diabetics. A large amount of fiber allows you to quickly saturate the body.

That is why dishes from this product are satisfying, but low in calories. This property will be useful for those who follow their figure and diet. The presence of a large number of nutrients increases metabolism. Eating lentils improves digestion, lowers blood pressure, and helps reduce the risk of dangerous diseases such as Alzheimer's, cataracts, diabetes, or osteoarthritis.

Contraindications

Despite the large number of useful properties, lentils have some contraindications. Firstly, excessive consumption of this product can lead to flatulence. Secondly, a large amount of protein can cause kidney disease, as there is an additional load on filtering and removing 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, without reaching fanaticism, as, in principle, any other product.

How to cook lentils

This product is very easy to prepare. Before red or another color, it is necessary to rinse it thoroughly and remove debris. It does not need to be pre-soaked, which is very convenient. We take three parts of liquid for one part of lentils. If you place the grains in boiling water, then more vitamins will remain in the finished product.

When the water boils again, you need to reduce the fire. If you need crumbly lentils, for example, for making a salad, then it should be cooked for about 5-10 minutes. If you need a softer texture, then you should cook longer. Knowing how to cook red lentils, you can cook many wonderful dishes.

Lentil puree

This is the easiest recipe. Lentil puree is made from already cooked grains. They add a spoonful of olive or other oil and salt. All this is turned into a puree using a blender. Optionally, you can also add garlic or fragrant herbs and spices. To make the puree more airy, you need to increase the cooking time of the original product.

cream soup

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

Among vegetables of the legume group, lentils are undeservedly deprived of attention, but in vain. Since ancient times, it has been known for its nutritional properties, which once contributed to overcoming the hungry period. This product is outwardly very similar to peas, but is much less popular due to its inconspicuousness and problematic cultivation. Lentils have a somewhat strange ripening process: while part of the stem is ready to be harvested, the other part may still be completely immature. And therefore, due to the prevalence of labor costs over the profit from the harvest, today this legume is actively cultivated only in India. And from there it spreads all over the world - lentil dishes are prepared both in Russia and in Europe.

With the level of saturation that this product gives, it would be worthwhile to find out how many calories are in lentils, how to eat them correctly, what positive and negative qualities it has, and whether there is something in it that distinguishes it from other legumes.

How many calories are in lentils?

There are three main varieties of lentils suitable for food: black, red and ordinary, green-yellow, the most familiar to the eye. And, of course, all of them, at least a little, but differ in calorie content, and in their effect on the body, and even in chemical composition.

Common lentils, most often seen while perusing grocery store shelves, are the lightest of the three varieties, and are also the highest in protein and contain the lowest percentage of carbohydrates. The calorie content of lentils is 295 kcal, of which 33% belong to proteins, and this is the highest figure among all legumes. Lentils overtake even beans on this point, which makes it the main source of vegetable protein, especially valuable in a vegetarian diet. It should be noted that this protein is much easier to digest than proteins from the meat group, and especially from pork: it is precisely with it that lentils can be compared in terms of the percentage of protein. The calorie content of the boiled product is reduced by two and a half times, so do not immediately be afraid of the indicator that is given for the dry one.

In addition to protein, lentils, like all vegetables, are rich in complex carbohydrates. Their high percentage - 63% - they owe primarily to fiber. This dietary fiber, getting inside, for a long time suppresses the feeling of hunger. In addition, it is excellent for normalizing and stimulating digestion and cleansing the gastrointestinal tract. Therefore, foods rich in fiber must be present in the diet almost daily. And by and large, the calorie content of lentils is due precisely to fiber. It is important to pay attention also to the fact that the fat in the product is not more than 5%. And this is not all the useful properties of lentils.

According to the content of folic acid (vitamin B9), lentils are among the leaders among plant products: they contain almost 90% of folic acid from the daily norm of an adult. This makes lentils an indispensable element in the menu of people with circulatory problems, weakened immune systems, as well as pregnant women. In addition, there is a lot of potassium and magnesium in lentils, which are important for the condition of the heart and blood vessels, sulfur and zinc, manganese, iron and calcium. And another very interesting component of its chemical composition is isoflavones. These substances reduce the risk of oncological diseases, in particular breast cancer.

Red lentils in terms of calories in boiled and dry form are not much different from other varieties, but still have several features. Firstly, it comes to a state of readiness much faster - in a quarter of an hour, which cannot be said about either black or green. Secondly, the protein content in it is somewhat less - 27%, as well as carbohydrates - 61%. Thirdly, the proportion of iron in it is higher than in other subspecies, and therefore it is recommended to use it for anemia. And the calorie content of red lentils is 313 kcal per hundred grams of dry product.

Black lentils are still slightly heavier than the previous “sister” in terms of “weight”, but the protein level here is between the indicators for red and green, and there are more carbohydrates than in other subspecies. The calorie content of black lentils reaches 322 kcal, where 31% are proteins and 66% are carbohydrates. There is a little more fiber in it than in green, and it also acts as a powerful natural antioxidant and is not able to absorb toxins itself. In addition, black lentils help normalize blood pressure and liver function, strengthen immunity and stress resistance.

It is noteworthy that, regardless of the variety, after heat treatment, lentils do not change their beneficial properties. And in stew, and in boiled, and steamed form, its effect on the body remains unchanged, and only the calorie content of lentils fluctuates. Boiled will "weigh" about 111 kcal, canned - 110 kcal.

Lentils in the diet of those who follow the figure

Among lentil dishes, cutlets are especially popular, replacing meat ones in vegetarian cuisine, and all sorts of soups. They can be both in vegetable broth, a kind of lean options, and in meat, with the addition of meatballs from pork or ground beef. Both of them are distinguished by their special satiety and pleasant taste: despite their nondescriptness, lentils are by no means so “fresh” according to taste data. In lentil soup, the calorie content, of course, will be significantly lower than that of the one cooked in chicken broth. And although she is not able to fully replace animal protein with vegetable protein, in terms of calories, lentil soup for a strict diet is a good alternative to rich meat soups. It usually includes potatoes, carrots, onions, celery, herbs and lentils themselves. With such a light recipe, the calorie content of lentil soup will show no more than 43 kcal per hundred grams. And for more “heavy” variations cooked in meat broth with ground beef, the “weight” will increase to 45 kcal per hundred grams.

Mar-26-2013

Dietary properties:

What is the calorie content of lentils, what dietary properties does it have, all this is of great interest to those who lead a healthy lifestyle and watch their figure. So we will try to answer these questions in the next article.

Today, experts, nutritionists and doctors are sure that there are a lot of useful properties that this cereal has. And the number of calories in lentils is primarily of interest to those who are struggling with excess weight or are afraid to gain weight. Moreover, this product is considered dietary.

Lentils rank first among legumes in terms of the amount of vegetable protein contained in it, which is easily digested and perfectly nourishes the body. She, according to vegetarians, is able to replace meat, due to the high protein content - about 60%. But it practically does not contain fat, which can also be attributed to its dietary properties. This culture is the champion in the content of folic acid (vitamin B9) - per 100 gr. The product accounts for almost 90% of the daily human need for it. Soluble fiber, another important component of this cereal, is extremely beneficial for the functioning of the gastrointestinal tract.

The set of mineral components in lentils is very diverse, which to a large extent determines the beneficial properties of this product. Of it, potassium, calcium, sulfur, phosphorus, magnesium, iron, zinc, manganese and so on can be noted.

Composition of lentils:

Vitamins:

This cereal contains unique substances - isoflavones, which are believed to be useful in cancer.

These substances are preserved even if the product is processed, so you can safely use canned and dried lentils. Certain varieties of lentils, which, by the way, are quite numerous, have the ability to lower blood sugar levels, which is why they are useful for those suffering from diabetes. Puree from this cereal is advised to be included in the diet for colitis and stomach ulcers.

It, even in small quantities, satisfies hunger, giving the body enough protein and carbohydrates. Carbohydrates are broken down slowly, thereby maintaining a feeling of fullness for a long time. If we add to this the minimum amount of fat, it becomes clear what an indispensable dietary dish this product can be.

How many calories are in lentils?

And here's how much:

Naturally, the calorie content of lentils depends on the variety and method of preparation.

Take a look at this table:

Lentil calorie and nutritional value table (BJU) per 100 grams:

What are the benefits of lentils for weight loss?

And further:

The only thing you need to know about this representative of the legume family is that:

• Before cooking, lentils of any variety should be soaked for an hour or two to reduce the cooking time.
• Green lentils are great for salads, because they keep their shape perfectly during the heat treatment.
• Brown grains have a characteristic nutty flavor, they cook relatively quickly and are well suited for first courses.
• Beluga is a small, black bean "brotherhood", this is the most expensive and refined type of bean grain. It is usually used in recipes for side dishes and vegetable or meat stews.
• The red variety is a godsend for mashed potatoes and cereals. This variety is a sprinter in the boil and boils well.
• A healthy and low-calorie way to eat lentils is to cook them in a vegetable soup or stew. Best served with a slice of whole grain bread to get all the amino acids your body needs.

Lentil soup rich in vitamins and minerals such as: vitamin A - 13.3%, beta-carotene - 14.5%, vitamin B1 - 12%, vitamin B6 - 23%, chlorine - 11.4%

Benefits of Lentil Soup

• Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• B-carotene is a provitamin A and has antioxidant properties. 6 micrograms of beta-carotene is equivalent to 1 microgram of vitamin A.
• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Inadequate intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Chlorine necessary for the formation and secretion of hydrochloric acid in the body.

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