Lentils are a primordially Russian legume culture that has become exotic these days. But in vain, because this is a complete protein, useful carbohydrates, iron, vitamins A, B, C, E, folic acid, iodine, calcium, magnesium, potassium, boron, manganese, sodium, phosphorus.

In terms of nutritional value, this legume can replace meat and. And this despite the fact that its energy value is less than 300 kcal per 100 grams (for comparison: - a little more than 400, buckwheat - about 350)!

Lentils also contain useful substances such as isoflavones (phytoestrogens), which facilitate the course of menopause and protect against cancer. Moreover, their positive effect remains after heat treatment.

What are lentils?

Different varieties of lentils differ in color. It can be green, brown, yellow, speckled, red, black. They all have their own special taste, consistency and differ somewhat in properties.

• Green lentils are slightly unripe lentils. It has a light nutty flavor and never becomes crumbly when cooked. Such lentils contain the most dietary fiber, so it helps to activate intestinal peristalsis, to move its contents in the right direction.
• The brown varieties are ripe lentils. It has a creamy flavor and is good for sweet dishes with rice, vegetables or seafood.
• Red lentils have a piquant aroma, contain the most iron, which is used in the diet for anemia. In addition, this variety of lentils boils well, easily turning into mashed potatoes, therefore, it is recommended for making cereals and mashed soups.
• Yellow lentils are especially rich in folate, which is beneficial for pregnancy and anemia.
• Black varieties resemble beluga caviar in appearance. They have the most optimal nutritional composition for a person, they are the easiest to assimilate and digest. They have a spicy taste that is used to prepare warm salads and side dishes.
• Marbled brown-green French lentils du puis have a pungent taste reminiscent of pepper, retain their shape well when cooked and sour sauces are added. Therefore, it is often used cold in salads.

The duration of heat treatment of lentils depends on the variety and can range from ten minutes to forty or more. Some varieties, such as brown lentils, need to be soaked before cooking.

When not to eat lentils?

Despite their nutritional value, lentils should be eaten with caution in some cases. When shouldn't you eat lentils at all?

• In acute pathological processes
  The coarse vegetable fibers of lentils can irritate the inflamed intestinal walls and thereby complicate the course of the disease.
• With a tendency to flatulence
  During the digestion of lentils, excess gas builds up, which can lead to bloating and abdominal pain.
• With gout
  When lentils are consumed in large quantities, an exacerbation of gout with severe joint pain, restriction of movement, and fever may develop.
• With urolithiasis.Large amounts of lentil dishes can exacerbate the pathology and the occurrence of renal colic.

In all other cases, lentils can be used in the diet with health benefits. Be sure to try making a dish with this product. You will love the simplicity of cooking, the exquisite taste of the dish and the long-lasting satiety feeling after eating it. And the lack of prospects to gain weight when using lentils is another undoubted advantage of this product.

Based on materials 103.by

There are many useful plants in the world that have been popular for a long time, but are now forgotten. Take healthy lentils, for example. It is loved in Italy, but in Russia, the demand for this legume is low.

Lentil dishes today are more exotic than ordinary food, and yet they have useful properties, some of which have no analogues among the variety of food products of plant origin.

There are several varieties: green, red, black (or French) brown and yellow.

• Red (or Egyptian) uncoated, cooks very quickly and is ideal for making purees and soups.
• Green (or French)- not quite ripe product. It takes longer to cook and has a good ability to keep its shape, does not boil over. It is used as an addition to salads and various meat dishes. Green "coins" can be used to prepare dietary meals for people suffering from ulcers, hepatitis, pyelonephritis, cholecystitis, hypertension, rheumatism, etc.
• Brown- fully ripe, it cooks much faster and has a light nutty flavor. Suitable for casseroles and soups.

Green lentils can be eaten raw (pre-soaked in water), added to salads, and mature lentils - only after heat treatment. Lentils of white, red, orange and yellow shades are obtained by removing the upper shell.

The nutritional value

100 g of lentils contain 14 g of water, 25 g of vegetable proteins, about 54 g of complex carbohydrates and only 1 g of fat.

You can get enough of a small portion of lentils, while receiving a sufficient proportion of vegetable protein, which is quickly absorbed by the body, and carbohydrates, which will be broken down gradually, while maintaining a person's feeling of fullness.

The minimum fat content makes lentils indispensable in the preparation of dietary meals.

This legume contains less fat, for example, compared to peas, and is a good source of iron.

High in soluble fiber, which can help improve digestion and prevent colon cancer.

The benefits of lentils are dictated by the high content of vitamins and microelements: potassium, calcium, phosphorus and iron, copper, manganese, boron, iodine, zinc, cobalt, fatty acids, vitamins of group A and B. A significant amount of vitamin C is observed in sprouted lentil grains.

The body needs magnesium for the nervous system and heart to function. For better absorption of iron, this is especially important for people suffering from anemia, lentils should be consumed along with fresh vegetables.

Such an important useful property of lentils as prevention of depression and increasing stress resistance can be explained by the large amount of tryptophan, which is converted into serotonin in the human body. The right amount of serotonin prevents depression, anxiety and bad mood.

Due to the presence of plant isoflavones, lentils are able to prevent the development of breast cancers. A sufficiently high amount of potassium has a positive effect on the work of the heart muscle.

Medical food product

Regular inclusion of this legume in food not only contributes to the receipt of necessary vitamins and minerals, but also helps with some diseases. Here are just some of the health benefits of lentils:

• with diabetes mellitus, lentils should be consumed at least 2 times a week, it helps to lower blood sugar levels;
• lentil puree for healing patients with stomach ulcers, duodenal ulcers and colitis;
• the broth is useful in the treatment and prevention of urolithiasis;
• normalizes metabolism, the functioning of the genitourinary system and improves immunity;
• effective for nervous disorders, cardiovascular diseases, promotes hematopoiesis.
• isoflavones (not destroyed during heat treatment) in lentils are recommended for pregnant women, since they have a positive effect on fetal development.

One of the valuable qualities of lentils is its ecological purity. This legume is simply incapable of accumulating radionuclides, nitrates and toxic substances.

As follows from scientific works, people ate lentils in the Neolithic era. In ancient Greek and Roman cuisine, it was considered a cheap and satisfying food for the poor; among the Jews, in combination with wheat, it was a memorial dish. Vegetarians are her most passionate fans today. However, due to its ability to positively influence health and the variety of uses, this variety of legumes deserves close attention and all other categories of consumers.

Lentil varieties

Red- brownish grains without husks. Its absence facilitates the assimilation of the product. It is very easy to boil, which means it is great for soups. Another advantage of the red variety is that it does not need to be soaked before heat treatment.

Brown- its expressive taste deserves high marks. But this variety should not be eaten by everyone who has any problems with digestion. Such lentils are great for vegetarian dishes - pates and pastries, cutlets, goulash, stews.

Green- differs in delicacy of taste, after boiling it does not fall apart, but keeps its shape. It is very good for making pasta for sandwiches and sandwiches, filling for croquettes, pies, etc. Can serve as a base for nutritious salads.

Yellow- similar to green in the delicacy of taste, and to red in that it is easy to boil during cooking or after it. This makes it a suitable ingredient for soups.

Black- differently called "beluga" and looks like caviar. Delicious with fried onions in the company of grilled seasonal vegetables. It also makes a delicious and very interesting pasta for sandwiches.

You can also buy lentils in health food stores. coral, which is pink, and orange. These types should be used for soups or mashed potatoes because they cook quickly.

For culinary experiments, French du Puy variety... It is dark green, fragrant, does not lose its shape after boiling, but, unfortunately, does not belong to the cheapest products.

What can be found in lentils

Delicious prevention of atherosclerosis and hypertension

Lentils contain little sodium, but a lot of potassium: 100 g of boiled legumes contain up to 369 mg of a substance that is very useful at high pressure, including for preventing its rise. In addition, they contain a lot (about 8 mg per 100 g) of fiber, and it also, albeit indirectly, helps control blood pressure and reduces the likelihood of atherosclerosis.

Lentils and nutrition for diabetes

This type of legumes is quite high in calories: about 350 kcal per 100 g. Carbohydrates have a great influence on this, most of which are easily digestible starch. However, lentils are low in fat and, as mentioned, high in fiber - saturating, reducing the cravings for sugary snacks. These legumes have a low glycemic index and are therefore recommended for people with diabetes.

Lentils for vegetarians and pregnant women

Lentils are often associated with a vegetarian and vegan diet that avoids meat. And this is not surprising, because it is able to become an excellent substitute for animal proteins. But for a balanced diet, it is necessary to combine it with foods rich in essential amino acids, for example, potatoes, cereals. Lentils are also worth eating for expectant mothers. For women of childbearing age, it is advisable to consume 400 mcg of folic acid per day. 100 g of boiled grains supplies the body with 181 mcg of the much needed vitamin, i.e. almost half of the daily requirement for it.

Delicacy is not for everyone

Lentils are among the healthiest legumes. However, it should be eaten in very moderation for those with stomach problems as it leads to bloating and excessive fermentation in the intestines. This is explained by the presence of oligosaccharides in its composition. They are not digested and lead to the production of more gases in the large intestine, and other unpleasant phenomena in the work of the gastrointestinal tract occur.

How lentils are cooked

Different varieties differ in hardness, which means that they need to be cooked in different ways. The least troublesome are the red and yellow varieties. Both of them do not need pre-soaking, and the boil takes only 15 minutes. It is more difficult to deal with the green look. These lentils should be soaked for at least half an hour and then cooked for 45 minutes. Black and brown lentils are harder than others - they should be soaked for at least 30 minutes, and boiled for an hour.

In the process of cooking, lentils, regardless of the variety, take in water, its volume doubles - accordingly, it is important to choose a capacious container for it. The water is salted at the end of cooking, about 10 minutes before the end of the process, so that the protein is not lost and the legumes do not become hard. Boiled lentils can be kept in the refrigerator for a week.

Lentils: composition, calorie content, main varieties, useful properties and contraindications for use.

Lentils are legumes known to man since ancient times. Its fossilized fruits were found by archaeologists on the territory of modern Switzerland, during excavations of settlements of the Bronze Age.

Gourmet lentil dishes were held in high esteem by the Babylonian aristocracy and the ancient Egyptian pharaohs, and for the poor in Ancient Greece, lentil soup was used as a substitute for both meat and bread.

Ancient healers said that lentils helped to find peace of mind, and in medieval Europe, its grains were added to medicines. What are the benefits of lentils? Where is this legume grown? What are the varieties of lentils? What is the composition and calorie content of the oldest legume culture? All the most interesting about lentils is in our article.

The composition and calorie content of lentils

Lentils are high in carbohydrates and protein, but practically no fat. 100 g of beans contain 46-53 g of carbohydrates, 24-35 g of protein, 0.5-2 g of fat, 2-4.5 g of minerals, 3-4 g of fiber, 14 g of water.

Calorie content of lentils- from 280 to 310 kcal.

The oldest legume culture has a record amount of folic acid: 90% of the daily value of this vitamin in one serving. There is a lot of potassium in lentils, and in terms of iron content, it is the leader among all legumes. Lentil fruits also contain beta-carotene, starch, unsaturated fatty acids, vitamins E, PP, group B, phosphorus, calcium, selenium, magnesium, molybdenum, zinc and many other minerals and trace elements. The crispy and sweet sprouting seeds of the plant, which taste like green peas, are high in vitamin C.

The bean "queen" is grown mainly in India, North America, Turkey, Egypt and warm countries of southern Europe.

Useful properties of lentils

Complex carbohydrates that are slowly broken down, keeping the feeling of fullness for a long time, vegetable protein that is easily absorbed, providing the body with high-quality material for building cells - all this makes lentils a very valuable nutritious and dietary product. Lentils cook quickly, the dishes from it turn out to be very tasty and unusually satisfying. The value of this legume is also that it does not accumulate toxic elements and harmful substances - radionuclides, nitrates, even if it grows in unfavorable conditions.

Lentils are recommended for disorders of the nervous system, diseases of the genitourinary system, metabolic disorders. Lentil flour mixed with butter is a wonderful cure for burns and dermatitis. And lentil puree is used to treat ulcers and colitis. Lentils boost immunity, improve the functioning of the digestive system, and reduce the likelihood of developing rectal cancer. And dish lentils are useful for patients with diabetes mellitus.

Izovlavones, which are part of lentils, are phytoestrogens known for their beneficial properties and are preserved even after heat treatment. Dried, canned, boiled lentils - in any form, this wonderful legume will be useful. After cooking, more than half of the valuable substances are retained in lentils.

Isovlavones are useful for blood formation, help with osteoporosis, have a positive effect on the work of the cardiovascular system, and have anticarcinogenic properties. For women, these substances are especially valuable: they prevent the development of breast cancer and alleviate the course of menopause. Pregnant women should pay special attention to lentil dishes: due to the high percentage of potassium and folic acid, they have a beneficial effect on the development of the fetus.

Types of lentils

1. Brown (continental) lentils

The most popular species, especially in America. Vegetable soups with various herbs, casseroles are made from it, added to stews and salads. Grains of brown lentils are soaked in cold water for 10-20 hours, after which they are cooked in 20-30 minutes, while emitting a pleasant nutty aroma.

2. Green lentils

This variety is an unripe fruit, therefore it does not need to be pre-soaked. It is used to prepare all kinds of salads, rice and meat dishes. Green lentils are an excellent source of tryptophan. It is an amino acid that is converted in the body into serotonin - the "hormone of joy."

3. Red (pink, Egyptian) lentils

Its grains are freed from the shell. They boil very quickly, literally in 10-15 minutes and go well with all kinds of spices. Porridge, mashed soups, pates are made from red lentils. They are very fond of this variety in India, and in Turkish cuisine, dishes from it are considered delicious.

4. French lentils (dark variegated, puy)

It has a black-green color, a beautiful marble pattern and a pleasant spicy aroma. This variety is considered the most delicious. They took him out in France, in the town of Puy. Green lentils take longer to cook than their "sisters", but retain their shape even with the addition of sour sauces. French lentils are used to prepare soups, casseroles, salads, side dishes for meat and fish. It is especially useful for diabetics.

5. Black lentils (Beluga)

Its grains resemble eggs. This is the smallest variety of lentils. Soups and side dishes are prepared from it. Beluga does not require soaking, it is cooked quickly, in just 20-25 minutes. It has a unique, bright aroma, as if a whole bunch of spices have already been added to it.

Contraindications to eating lentils

Lentil dishes are contraindicated for people suffering from joint diseases, urolithiasis diathesis, gout, biliary dyskinesia. True, those who are absolutely healthy do not need to get carried away with them. Nutritionists recommend eating lentil dishes no more than 2 times a week. The harm of lentils, like any other useful product, can only appear with excessive consumption.

Among the variety of plant products, lentils have no equal in nutritional, taste and useful properties. The abundance of vitamins and minerals makes this unique culture an indispensable component of a healthy diet and a real treasure for vegetarians. Make lentils a regular guest in your kitchen. Its health benefits are hard to overestimate.

Undeservedly forgotten and supplanted by other legumes, lentils are returning to our menu. It contains a large number of nutrients. It is an indispensable ingredient in both European and Asian cuisine.

Another advantage of lentil grains is that they do not accumulate toxins, pesticides, nitrates and nitrites. Let's try to figure out what lentils are, what they are, in their advantages and disadvantages.

Classification and Description

Lentils are a plant from the legume family. In culture, only one of its varieties is grown - food. It is an annual herb that forms small shrubs from 30 to 75 cm in height. Complex oval-shaped, paired-pinnate leaves are arranged on short petioles.

Lentil blooms with small flowers, collected in racemose inflorescence. The buds are moth-shaped, they are white, pink, purple. After flowering, a small fruit is formed - a drooping diamond-shaped bean. It can contain from 1 to 3 seeds of a flattened shape with sharp edges. The color and size of the grains depends on the cultivar and variety of the plant.

The Volga Federal District, in particular, the Saratov Region, is the leader in the production of lentils in Russia.

Types of lentils

Lentils are distinguished by color and seed size. Now they grow green, red and specific varieties. Specific types include black, brown and French green lentils. According to the grain size, there are 2 types of crops: large-seeded and small-seeded.

Each variety has its own varieties. The most popular varieties of lentils in Russia are: Anfia, Oktava, Belotserkovskaya-24, Dnepropetrovskaya-3, Novaya Luna, Petrovskaya-4/105, Tallinskaya-6, Penzenskaya-14, Petrovskaya Yubileinaya. All of them belong to the green plate variety of the culture.

Black lentils

This is the most popular and most expensive type of grain. It is called Beluga because of its external resemblance to black caviar. The fruit of black varieties of lentils is small (only 2-3 mm in diameter), glossy. The variety was developed in Canada, but it is especially popular in India. You can distinguish lentils by the color of the flowers (what it looks like - in the photo).

Black grains contain the most protein - 35%. Their color is due to the presence of a special pigment with antioxidant properties.

Red lentils

The culture with red fruits is widespread in Asian countries. It is called pink or Egyptian. The grains are free from the shell, so it quickly and strongly boiled down.

In most cases, the red variety is represented by small-seeded varieties.

Green lentils

In our country, green plate-type lentils are mainly grown. It gets its name from the large, flat, plate-like seeds. Most varieties of the green variety are large-seeded.

The grains of plate cereal varieties have a high level of protein - up to 31%. The most popular green lentil is French de Puy. Green varieties can be in all shades of green, from pale olive to bright green.

Yellow lentils

This variety includes such types as the large Mexican Macachiados, a feature of which is a bright nutty taste, yellow with a red heart, yellow scaly Red chief.

Yellow lentils are formed from green grains after they have been peeled off. For this, varieties such as Aston, Richley, Laird are suitable.

Yellow grains are especially popular in India, where they are used to prepare the traditional sambhar dish. They are produced in Europe, America and other Asian countries. The yellow variety has the highest glycemic index at 30 points.

Brown lentils

Brown lentils are the most common type of food. A popular variety of brown grain is the Variegated Lentil (Pardina) variety. This is a Spanish variety. It is distinguished by a thin shell and dense consistency, practically does not boil over.

This is the only variety that needs to be soaked before boiling.

Useful properties of lentils

Food lentils contain 25-31% complete protein, which includes 21 amino acids, including 12 essential ones (threonine, arginine, tryptophan and others). Lentil protein is similar in composition to animal protein and is easily digestible, which is especially important for vegetarians.

Lentil grains are rich in vitamins and minerals, antioxidants and other biologically active substances. Due to their chemical composition, lentils have the following beneficial properties:

1. The carbohydrates in lentils are slow, so products and recipes with them are recommended for inclusion in diet for weight loss and sports nutrition. In addition, cereal stimulates metabolic processes in the body.
2. Grains contain a large amount of insoluble dietary fiber, which normalizes digestion, improves peristalsis and intestinal microflora. They bind toxins and promote their elimination, regulate cholesterol and glucose levels in the body. Soluble fiber is transformed into a jelly-like mass that promotes long-term satiety.
3. Thanks to their low glycemic index, cereals help lower blood sugar levels. Therefore, lentil products and recipes are recommended for diabetics.
4. Lentils stimulate the immune system, prevent the development of cancer.
5. Amino acids are involved in metabolism, hematopoiesis, and immune response. Tryptophan takes part in the synthesis of the hormone of happiness - serotonin, improves the functioning of the brain and nerves. Threonine prevents fatty degeneration of the liver. Leucine is important for the health of bone, muscle and skin. It is involved in the synthesis of growth hormone. Methionine is a strong antioxidant, a stimulant of fat metabolism.
6. The rich mineral composition of lentils has a positive effect on the entire body. Manganese is a powerful antioxidant. Magnesium activates some enzymes and accelerates tissue regeneration, improves the quality of blood circulation, and contributes to oxygenation of the blood. Potassium normalizes the work of the cardiovascular system and hematopoiesis, regulates the acid-base balance. Grains contain calcium, phosphorus, fluorine, copper, iodine, zinc, selenium, etc. 100 g of lentils contain a daily dose of molybdenum, which is involved in the exchange of purines.

Iron

Lentil kernels are a reliable source of iron necessary for normal blood formation and prevention of iron-dependent anemia, which is especially important for vegetarians, children and pregnant women.

100 g of the product contains 7.6 mg of iron. To improve the absorption of iron, grains should be consumed with vegetables and herbs.

Vitamins

Lentils contain the following vitamins:

1. Thiamine (B1). Takes part in the synthesis of nucleic acids and proteins, regenerative processes. Stimulates the work of the nervous and cardiovascular systems, adrenal glands.
2. Riboflavin (B2) is a regulator of intracellular metabolism, general metabolism and glycogen synthesis in the liver, a stimulant of the central nervous system. Normalizes the tone of blood vessels, the number of leukocytes, the work of the gastrointestinal tract. Improves the condition of the skin and vision, reduces the risk of cancer.
3. Folic acid is especially needed by children and pregnant women. It is needed for normal bone marrow development. Prevents the development of intrauterine neural abnormalities. Prevents the spread of tumor processes and radiation sickness. A serving of lentils contains the daily intake of vitamin B9.
4. Nicotinic acid (PP) is a participant in all types of metabolism, a stimulant of hematopoiesis, the formation of leukocytes and prothrombin. PP increases performance and lowers blood cholesterol levels.
5. Vikasol (K) is a regulator of blood clotting, its composition and state, vascular permeability and elasticity.
6. Tocopherol (E) is an antioxidant that is necessary for the prevention of vascular sclerosis and muscle dystrophy, regulation of hematopoiesis and reproductive functions, the functioning of the nervous and cardiovascular systems, and metabolic processes.
7. Carotenoids are stimulants of redox reactions. Influence the level of glucose and cholesterol in the blood, start regenerative processes in tissues.

Phytoestrogens

Lentil grains contain phytoestrogens that mimic the female sex hormone estrogen. These substances facilitate the course of menopause, prevent the development of tumor processes, endometriosis, uterine fibrosis and other pathologies in the female body.

Phytoestrogens have a milder effect on the body than synthetic hormone substitutes and have fewer side effects. Isoflavones are not degraded during cooking. Orange lentils are especially rich in these substances.

Calorie content of lentils

Culture refers to low-calorie, low-fat foods. The average calorie content of dry grain is 260-360 kcal, and cooked - 116-175 kcal.

The product contains both soluble and insoluble fiber and protein that make you feel fuller, so less grains are needed to cook. Thanks to this, cereals are often included in the diet for weight loss.

100 g of grains contain 21-31 g of protein, only 1.2-2 g of fat and 42-58 g of slow carbohydrates. The least amount of fat is found in the red varieties of the plant.

Harm and contraindications of lentils

The grains can be used to prepare various dietary meals suitable for therapeutic nutrition. But at the same time, the product has a number of contraindications for use.

Legumes stimulate increased gas production, therefore, they are not suitable for people suffering from diseases of the gastrointestinal tract such as dysbiosis, enterocolitis, biliary dyskinesia, cholelithiasis, gastritis. A contraindication for the use of cereals is hemorrhoids.

Due to the fact that cereals contain natural purines, they should not be consumed by patients with gout, arthritis and arthrosis.

Long-term use of products from lentils containing about 30% protein can lead to impaired kidney function, the development of nephritis or urolithiasis. The oxalates contained in cereals also contribute to this.

To reduce the negative effect of cereals on the digestive tract, you can cook it after pre-soaking for 4-6 hours. Vegetables, herbs, green tea will help reduce the negative effect of cereals on digestion.

Lentil grains reduce the absorption of calcium, iron, zinc.

Children whose enzyme system is still imperfect, and the elderly need to limit the use of the culture. It is permissible to include it in the diet 3 times a week.

Signs of legume poisoning: vomiting, headache, yellowness of the skin, brown urine.

Cooking applications

Distinguish between small-seeded and large-seeded or plate culture. The latter is represented by seeds of 5-9 mm in various shades of green. All other varieties (red, black, brown and others) are mainly small-seeded lentils.

Plate grits are believed to have better palatability and higher nutritional value, but each variety has its own merits.

Brown lentils have a pronounced nutty aroma and a spicy aftertaste. It is suitable for making soups. It can be added to salads, casseroles, and stews. This variety does not boil well.

Yellow groats have a neutral taste. Quickly boiled down, used for stews, soups, mashed potatoes, pates, cereals.

Green groats can have both nutty and mushroom aromas. It retains its shape well during cooking, is used in salads, as a side dish for meat and fish dishes.

Red or orange groats have a savory sweet taste and are widely used in Asian cuisine.

Black lentils have a pungent taste. Its unusual color fades a little when cooked. The variety goes well with vegetables, meat, fish and spices, spicy tomato sauce.

Groats can be used for making pies, cutlets, meatballs, medallions. Lentils are used to make a drink that resembles coffee. Lentil flour is used for baked goods (breads, pancakes, pies) and protein shakes.

How to boil lentils

Cooking time for legumes depends on the variety and color. So, green varieties are boiled for 25 to 40 minutes, brown ones - 30-35 minutes, red and orange ones - no more than 20-30 minutes.

As a result of cooking, the grains increase in volume by 3 times. Red varieties hold their shape better. Lentils can be cooked round or chopped. Chopped is used for making soups. It is brewed for only 10-15 minutes.

In order to boil the lentils for a side dish, you first have to sort and wash them. Unlike other legumes, only the beans intended for the soup are soaked to speed up the cooking time and avoid overcooking other vegetables.

Pour the cereal with cold water at a rate of 1: 2 and bring to a boil. At this stage, you can add 1 tbsp to the pan. l. olive or other vegetable oil. The grains should boil slightly under the lid ajar for the required time. Add salt to taste just before the end of cooking.

You can also cook grain in a multicooker on the "Stew", "Porridge" or "Groats" modes.

Red varieties can be cooked in the microwave. For this, 0.5 tbsp. pour hot water so that it covers the grains, salt to taste and put in the microwave oven on the "Vegetables" mode or simply on the most powerful mode for 7-10 minutes.

Lentils go well with rosemary, bay leaves, sage, pepper, soy sauce.

How to store lentils

Lentil seeds can be stored for a long time. Over time, they dry out, darken and become harder. Then it takes longer to cook them, but this does not affect the nutritional value.

The optimal shelf life is 10-12 months. Lentil grains turn pale when stored in the light, so it is better to keep them in a dark place or in opaque containers, dark glass jars. A cloth bag or cardboard box is suitable for grains. In sealed containers and plastic bags, if legumes are stored with moisture above 14%, condensation may form.

Store grain in a cool dry place with good ventilation. In a damp room, legumes will be covered with bloom, may begin to rot, oxidize, and acquire an unpleasant odor. The same happens in a well-heated room or near heat sources.

Cooked lentils can be stored in an airtight container in the refrigerator for up to 5 days. Boiled grain can be stored in the freezer for 6 months. At the same time, the nutritional value will decrease and the consistency will change, while the taste will remain the same.