How to prepare lentils for weight loss, which is better to choose, its caloric value
During weight loss dieticians recommend using complex carbohydrates. These include the representative of the legume family - lentils. It contains a lot of protein, and it can easily replace even meat. Lentils cook faster than peas or beans, and its benefits are enormous.
From the article you will learn about the benefits of lentils, how to cook lentils for weight loss and how its qualities differ depending on the species.
Benefits of Lentils for the Body
Why is lentil useful when losing weight and not only? The composition of these beans includes:
1. Folic acid and iron, which is necessary for the female body.
2. Fiber that improves intestinal motility.
3. Vitamins of group A, B and C, amino acids, Omega-3, Omega-6 and microelements.
This legume is recognized as an environmentally friendly product, since it does not accumulate hazardous substances: radionuclides or nitrates.
Lentil prevents even the formation of malignant tumors and increases immunity. Lentil accelerates the metabolism, which helps to lose weight.
Caloric content of lentil for weight loss is only 116 kcal per 100 grams. From all of the above, it can be concluded that this legume is simply a treasure for the human body and it is necessary to include it in your diet without exception.
Types of lentils
There are three main types of lentils - red, brown and green. To understand what lentils are better for losing weight, it will not be difficult, since red is the most dietary because of the absence of a shell.
The most common lentil is brown, it quickly boils down, so its primary purpose is soups.
Red lentils are suitable for mashed potatoes and puree soups, since its grain is uncoated, then it is cooked in 15 minutes.
Green lentils are unripe cereals, so it does not boil. Great for salads, side dishes, casseroles and meat dishes.
How to cook lentils
Lentil dish can be prepared in a larger quantity - it's porridges, side dishes, soups, salads and stews. To cook lentils is very simple, the main rule is to salt food only at the very end.
To boil red lentils, you will need two glasses of water and one glass of legumes. Put the rump in boiling water, cook over low heat for about 15 minutes. If you cook more beans longer, then it will turn into puree, as this variety is very soft. After readiness, discard lentils through a colander to drain unnecessary water.
For one glass of brown and green lentils you need to take three and a half glasses of water. Again, run into boiling water and cook for twenty minutes over low heat. It is allowed to add one tablespoon of olive oil or sunflower oil, so that the grains do not stick together, and the dish is friable.
There is a boiled lentil you can, as an independent dish or garnish to meat or fish, having tasted delicious and dietary sauce.
Recipes
1. For tomato dressing you will need: cut the cherry tomatoes into halves, olive oil - warm in a pan and fry on it a pair of cloves of garlic, add tomatoes, basil and grind with a blender.
2. For olive dressing you need: one tablespoon of olive oil, two tablespoons of tomato juice and chopped black olives. Mix everything and add to the lentils.
3. Porridge is allowed to cook both from red lentils, and from brown. Take one glass of legumes and two glasses of water, put everything on the fire. After boiling, cook for 40 minutes. When serving, add salt and butter.
4. Dietary soup puree is also very easy to cook. Necessary ingredients: boiled lentils, salt, spices and herbs. Lentil grind to the state of liquid puree, add water, salt and spices until the desired consistency. If desired, you can put a couple of tomatoes or boiled potatoes.
5. Lenticular cutlets will become an excellent substitute for meat cutlets. Boiled lentils( red or brown) mixed with boiled carrots, salt, herbs, spices and flour. The resulting cutlets should be baked in the oven or steamed.
Apparently, a lot of lentil dishes can be cooked. Do not bypass this type of beans, because lentils not only help to lose weight, but also has valuable properties.