Lentils are a very nutritious and healthy product that goes well with many vegetables, meat and fish. A wide variety of dishes are prepared from it, from complex pies and soups to simple salads. Such salads with the addition of lentils turn out to be very tasty and satisfying. They not only satisfy hunger well, but are also a source of vitamins and all kinds of useful substances.
Properties and calorie content of lentils
Lentils are considered an environmentally friendly and safe product, since they do not accumulate harmful substances and nitrates that enter most plants after being treated with chemicals. It contains vitamins A, B1, B2, B3, PP, B9, E necessary for humans and minerals such as potassium, calcium, sodium, magnesium, phosphorus, iodine, boron, copper, silicon, zinc, fluorine, chromium, nickel, silicon and many others. It is high in protein, amino acids and an excellent source of folate.
Lentils are also a source of iron. It is especially beneficial for pregnancy and breastfeeding because, unlike red meat, lentils are low in fat and calories and can help prevent and treat iron deficiency.
Eating lentils can help lower blood cholesterol levels. This leads to a decrease in the development of the risk of clinically significant vascular diseases (infarction of the brain and heart muscle).
The insoluble fiber in lentils helps prevent constipation, irritable bowel syndrome, and colon diverticulosis. And soluble fiber slows down the absorption of carbohydrates, thus stabilizing blood sugar levels.
Experts recommend using lentils for people with impaired metabolism, diseases of the digestive system (colitis, stomach ulcers), disorders of the nervous system, diseases of the genitourinary system and diabetes mellitus.
Despite the large number of useful properties and substances, lentils have their own contraindications. It should not be taken for gout diseases, joint diseases and uric acid diathesis.
Lentils are low in calories - 284 kcal per 100 grams of product. And in boiled form - 116 kcal per 100 grams, so it is often used for dietary nutrition.
Lentil salad with fish sauce
The fish sauce gives the dish a very distinctive flavor. This salad will go well with fried chicken or beef. Red chili is optional.
Ingredients:
- 2 cups lentils
- 3-4 glasses of water;
- 1/2 red onion onion
- 1 medium tomato;
- 1 bunch of green onions;
- 1 red pepper;
- 1 finely chopped chili pod
- 1 tbsp. l. lime or lemon juice;
- 2 tsp fish sauce;
- 1/3 cup fresh coriander leaves
- salt to taste.
Cooking method:
- Pour water into a saucepan and boil. Then add lentils, cover and simmer for 20-30 minutes over low heat. Salt is better at the end of cooking, as lentils will take longer to cook in salted water.
- Wash the tomato under running water, remove the stalk and cut into cubes. Rinse red and green onions and chop thinly. Rinse red peppers as well, remove seeds and cut into cubes or strips.
- Transfer the finished lentils to a deep bowl, add chopped red and green onions, tomato, red pepper and chopped chili.
- Pour lime or lemon juice over salad and season with fish sauce. Stir well, sprinkle with coriander and serve.
Green salad with lentils, carrots and sunflower seeds
The salad with lentils and sunflower seeds turns out to be quite satisfying, so it can be used as a substitute for a full lunch or dinner. You can also use canned lentils if desired, but rinse thoroughly before adding to the dish.
Ingredients:
- 4 cups lentils
- 2 glasses of water;
- 1 large carrot;
- 2 cucumbers;
- 1/2 cup shelled sunflower seeds
- 1/4 cup finely chopped parsley
- 1/4 red onion onion;
- 2 cloves of garlic;
- 2 tbsp. l. olive oil;
- 1/2 lemon juice;
- 1/2 tsp salt;
- 1/2 tsp ground black pepper.
Cooking method:
- Boil water and add lentils. Bring to a boil again, cover, reduce heat to low and simmer for 10-40 minutes (depending on lentil variety), stirring occasionally to keep lentils from sticking together.
- Place a heavy-bottomed skillet over medium heat and heat well. Pour in the peeled seeds. When the seeds are warm, reduce the heat and stir the seeds constantly so that they roast evenly on all sides.
- Peel the carrots, rinse and cut into small cubes. Rinse the cucumbers under running water and chop them into cubes.
- Transfer cooled lentils to a deep bowl, add toasted sunflower seeds, finely chopped carrots, chopped cucumbers, chopped red onion, a handful of chopped parsley and chopped garlic.
- Add lemon juice, salt and pepper. Season salad with olive oil, mix thoroughly and refrigerate for 1 hour.
Light salad with lentils and tomatoes
The recipe for salad with lentils and tomatoes turns out to be very healthy and low in calories. This dish is perfect as a diet food.
Ingredients:
- 3/4 cup green lentils
- 2 glasses of water;
- 1 red pepper;
- 2 medium cucumbers;
- 10 pieces. small cherry tomatoes;
- 2 tbsp. l. chopped red onion;
- 2 tbsp. l. fresh chopped parsley;
- 1 tbsp. l. chopped fresh mint;
- 1/2 lemon juice;
- 1 tbsp. l. olive oil;
- Salt and pepper to taste.
Cooking method:
- Rinse the lentils, transfer to a small saucepan, cover with water and place over medium heat. After the water has boiled, reduce the heat and cook for 30-40 minutes, or until the lentils are cooked through.
- Rinse the red pepper well, remove the seeds and cut into small pieces. Wash the cherry tomatoes and cut in half. Rinse and chop the cucumbers as well. Then transfer the chopped tomatoes, red peppers, and cucumbers to a salad bowl.
- After the lentils are cooked (the grains should not be soft, but they should not be too hard), drain the water, rinse the grains with cold water and add to the salad bowl.
- Add lemon juice, chopped parsley, salt and pepper. Season with olive oil and mix thoroughly. Garnish with mint and serve.
Lentil and tuna salad easy recipe
Lentil and tuna salad turns out to be simple, unpretentious, hearty and tasty. Such a dish will come in handy on any festive table.
Ingredients:
- 1 cup lentils
- 2 glasses of water;
- 1 can of canned tuna
- 2 medium tomatoes;
- 1 onion onion;
- 50 grams of chopped parsley;
- 2 tbsp. l. olive oil;
- salt and pepper to taste.
Cooking method:
- Rinse the lentils, transfer to a saucepan, cover with water and put on medium heat. Cook for 20-30 minutes until cooked through.
- Peel and finely chop the onions. Rinse the tomatoes under running water, remove the stalks and cut into small cubes.
- Transfer the finished lentils to a salad bowl, add canned tuna, finely chopped tomatoes, chopped onions and herbs.
- Season the salad with olive oil, add salt and pepper to taste and mix thoroughly. Transfer to plates and serve.
See also in the video: how to make a lean salad with lentils and beets at home step by step.
