Lentils have been present on the tables of rich and poor since ancient times. Few people know how to cook lentils deliciously and what foods they go well with. This is because it has appeared in our countries recently.
The advantages of lentils are not only in their useful substances, but also in their easy preparation, since they boil quickly and do not require pre-soaking for several hours, as is done with chickpeas or peas. Skillful housewives have learned to use this cereal to prepare various dishes.
Varieties and composition
Lentil is a legume plant, translated into Latin means Lens culinaris - “lens”, because it has a lens-shaped shape.
Cereals, like any legumes, are quite high in calories. Despite this, it is considered a dietary product.
The legume plant contains:
- proteins and essential amino acids (more than in peas);
- microelements and vitamins A, B, PP, folic and nicotinic acid; The iron content exceeds all edible plants.
- carbohydrates (about 50%). Once in the human body, they are not converted into fats, but are used immediately as a source of energy.
- Omega-3 and Omega-6 fats.
- isoflavones – have an active antitumor effect. They suppress the growth of malignant tumors and work as a prophylactic agent.
Lentil cereals come in different types: red, yellow, green, brown and even black. The composition of grain types differs within the following limits:
- 24-35% protein;
- 46-52% carbohydrates;
- 0.5-2% fatty acids;
- 2-4.5% trace elements and minerals.
- The energy value of lentils is calculated as follows: per 100 g 295 kcal.
All varieties differ in consistency, taste, aroma from delicate nutty to mushroom and have the ability to reduce blood sugar levels.
Lentil puree for garnish
Calorie content of the dish: 927 kcal, per 100 g: 157 kcal.
Compound:
- red lentils – 0.2 kg;
- water – 0.35 l;
- salt, spices - to taste;
- butter or refined vegetable oil – 40 g.
Cooking method:
- Rinse the lentils. If desired, soak it for 3 hours (this is only necessary to avoid digestive problems), rinse again.
- Boil water, add spices to it, add lentils. Wait until the water boils again, salt it.
- Cook over low heat for about 15 minutes until there is no water left in the pan.
- Remove the pan from the heat and let the lentils sit covered for another 5-10 minutes to soften them further.
- Add butter and use a blender to puree.
After cooling, the lentil puree becomes denser. If you want it to remain creamy, add a little cream while whipping it, just like you would when making mashed potatoes.
Benefits for the body
Boiled lentils have high nutritional value and have a beneficial effect on the health of the body. Numerous studies have proven that increasing the consumption of plant-based foods like lentils helps reduce the risk of obesity, diabetes, and heart disease. Lentil grains give healthy complexion to the skin and hair, increase energy and promote weight loss.
The crop can be grown in almost any soil, and it does not accumulate harmful and toxic elements such as nitrates and radionuclides. The cereal is considered environmentally friendly.
When cooked and canned, it retains more than 50% of vitamins and microelements. Of all the legume family members, lentils are the healthiest, ahead of green peas and soybeans. There are a number of such features:
- In case of poisoning with toxins, it helps to quickly remove them from the body.
- It can replace meat both in taste and in the amount of nutrients.
- Leads to a reduction in the risk of developing vascular diseases.
- Magnesium in its composition is a natural calcium channel blocker. With a sufficient amount of magnesium in the body, the vascular walls expand, blood circulation improves, which prevents heart attacks.
- Lentil cereals are the second largest food containing vitamin B9, which reduces the level of homocysteine, an amino acid that is an intermediate product in the methylation cycle. With a lack of this vitamin, the endothelium of the vascular wall of the arteries is damaged.
- One serving of lentil porridge contains 358 mcg of folic acid, which supports the nervous system, energy metabolism and is necessary for the synthesis of DNA, RNA and red blood cells. The daily norm for an adult is 400 mcg.
- Cereals are useful for pregnant women: the risk of developing neural tube dystrophy and disturbances in the digestive system in the fetus is reduced.
- The fiber contained in the culture helps prevent constipation, irritable bowel syndrome, and diverticulosis.
- A large amount of protein supplies the body with protein, which is especially important for vegetarians. Protein is a source of essential amino acids (isoleucine and lysine).
- Sprouted lentils contain methionine and cysteine - important substances for muscle function that are not synthesized independently in human cells.
- Iron deficiency is the main cause of fatigue, especially in women 18-50 years old. One serving of boiled cereal contains more than a third of the daily requirement of iron. The trace element stimulates energy production, accelerates and improves metabolism.
- Grains contain a large amount of beneficial nutrients such as fiber, protein, vitamins and minerals. The culture contains a small amount of calories and practically no fat (only 1.5 g, which is 2.3% of the daily value).
- One serving of cooked porridge contains about 295 calories - this is one fifth of the calories needed per day. Therefore, by eating lentils, you can get rid of extra pounds and still remain full.
Preparing lentils for cooking
Few people understand how to cook lentils. Almost all legumes have a hard shell, so before cooking it is soaked for several hours in cold water. However, lentils differ from them in their structure and composition, so the cooking process is slightly different.
The grains are sorted, cleared of impurities and debris. To do this, place the dry grains on a clean kitchen towel or cutting board.
Then place the culture in a colander or sieve and rinse under cold water several times.
Some types of lentil cereals are cooked without soaking, because they quickly acquire a soft structure and, while still raw, are easily boiled during the cooking process.
Pre-soak the grains that take the longest to cook (green and brown).
Distribution - origin:
The lentils we eat today probably originated from the eastern lentil Lens orientalis, native to Asia Minor. Lentils have been cultivated since the Neolithic, so they are one of the oldest dried vegetables.2 In the Neolithic (approximately 7000 BC), lentils were the main useful plant in the lands of the Fertile Crescent (Bulgaria, Greece). Also in Ancient Egypt and Palestine, lentils were a staple food.
Where do lentils grow? Currently, lentils are grown in Spain, Russia, Chile, Argentina, the USA, Canada and Western Asia. More than 50 varieties are common in India alone.
Cultivation - harvesting:
In addition, lentils are very undemanding, and their cultivation is also possible on marl, sandy, calcareous and loose clay soils, which can be quite shallow. It is considered weakly competitive, therefore, for the successful cultivation of a pure crop, regulation of weed growth is necessary. Depending on the climate and soil, there are also mixed crops with oats or barley. It is important not to shade the lentils. Growing lentils in Europe is still a niche activity and is more common in organic farming.3
Lentils are harvested using a combine harvester, and the time of harvest is difficult to determine, because The fruits ripen very unevenly (from bottom to top). Therefore, drying the harvested lentils is almost always necessary.
How to cook lentils in a saucepan?
The sorted and washed cereals are placed in boiling water and cooked over low heat, stirring occasionally. Salt is added at the end of cooking.
When preparing lentil dishes, tomatoes, onions, and carrots are added at the end of cooking (about 10 minutes), since in a salty solution the cooking time for lentils increases.
It is recommended to add herbs and butter during the cooking process. In this case, the grains will acquire a delicate and soft structure, and the porridge will be more flavorful.
How long will it take?
The cooking time for lentil cereals depends on the type of grain. Sometimes recipes do not indicate the type required to prepare a dish. Knowing how long to cook the lentils until tender, you can always easily determine which type of lentils is best to use.
Each variety of lentil cereal is cooked on average from 20 minutes to 1 hour. It is recommended to pre-soak lentils (green and brown) for about an hour, as these types are distinguished by their hardness, which increases the cooking time. Pre-soaked lentils are also used to make soup.
Red, yellow and black lentils are most often used to prepare porridge.
The following time frames exist:
- Red and yellow varieties - to prepare the soup you will need to cook the legumes for 15 minutes; for porridge – 30 minutes.
- Black variety – prepared for soup in 25 minutes; The porridge will require at least 40 minutes.
- The brown variety takes 40 minutes to cook when it comes to soup, while porridge takes 55 minutes.
- The green variety is cooked in soup for 45 minutes, and the porridge is cooked for at least an hour.
How much water do you need?
For side dishes, on average, take one part of cereal and two parts of cold water.
It is necessary to accurately maintain the ratio to avoid undercooked or overcooked cereals.
When using a microwave oven or double boiler, water is poured 1-2 cm above the grain level.
How to cook green lentils?
Green lentils resemble colored peas in appearance, with a nutty flavor. It is often used for preparing main courses, appetizers and salads. During cooking, it almost does not become soft.
The grains are sorted and thoroughly washed in water.
Before cooking, green lentils are poured with water in a ratio of 1:2 and allowed to stand for about an hour.
Then put it on low heat for 30-40 minutes.
Salt is added to the porridge 5 minutes before it is ready. If you add salt to a dish during cooking, the cereal will become harder, which will increase the cooking time.
Add a piece of butter and remove from heat. Leave for 15 minutes with the lid closed and serve as a side dish.
How to cook red lentils?
Red or Egyptian lentils are most often used to make creamy soups or lentil porridge. It is easy to prepare delicious vegetarian dishes or can complement delicious meat and fish dishes.
How and how much to cook lentils correctly is determined by its appearance.
Red cereal cooks quickly. To ensure that the grains remain intact during cooking, turn off the heat after 10-15 minutes.
The washed cereal is placed in a pan with cold water in a ratio of 1 cup of beans to 1.5 cups of water. It should not be soaked, because it is already soft. Then put on fire, bring to a boil and simmer. Salt before finishing cooking. After 15 minutes, remove from heat, cover with a lid and wrap in a towel for 20 minutes. Served as a side dish for meat dishes and salads.
How to cook yellow lentils?
Yellow lentils do not have a shell, as they are obtained by grinding green grains, as a result of which their cooking time is reduced. It has a pleasant and delicate taste, reminiscent of mushrooms.
The cereal is washed and filled with cold water in a 1:1 ratio. Then you need to boil the lentils until fully cooked (10 minutes), and 3 minutes before cooking, add salt and add spices and oil. This type of lentil is suitable for purees, stews, pates, filling for pies, and soup from it is prepared quickly.
How to cook black lentils with herbs?
Black cereal looks like black caviar, which is why chefs use it in salads and sandwiches. In Europe, delicious soups and delicious sauces are prepared from it, and in Asian countries it is mixed with rice or added to vegetable stews.
It is added to dishes not only boiled, but also sprouted. After cooking, the cereal retains its shape well, and its color adds piquancy to dishes.
Before cooking, beluga is sorted out of debris and dry grains, then washed in water, repeating the procedure 2-3 times. Then add water: add 2 cups of water to 1 cup of cereal.
Bring the water to a boil, reduce the heat to low.
To soften the product, you can add 1 tbsp to boiling porridge. olive oil.
Cook the lentils for 20-40 minutes, stirring occasionally.
Salt is added 5 minutes before the end of cooking, then the porridge is cooled and combined with chopped parsley, cilantro and celery.
The dish is seasoned with lemon juice, cold-pressed vegetable oil, salt and pepper.
Cooking in a slow cooker
The multicooker allows you to cook cereals quickly in automatic mode. However, not every housewife knows how to properly cook lentils in a slow cooker.
When cooking lentil porridge, use the “Stew” and “Porridge” modes, but for cooking cereals it is better to select “Manual mode”, in which you can specify the exact cooking time. If a dish contains several ingredients, then the legumes are added last.
To begin with, vegetable and meat products are fried or stewed until fully cooked, then the required amount of water specified in the recipe is poured and lentils are added. Cover with a lid and set the time. At the end, salt and add various herbal seasonings to taste: rosemary, sage, ground coriander, etc.
Features of microwave cooking
The microwave oven not only defrosts or heats food, but also bakes and cooks various main courses. Lentils are best cooked in crumbly form.
For a microwave oven, you need a special dish with a lid, into which red or yellow cereal is poured, salted to taste, seasonings are added and boiling water is poured in, covering the beans by 1.5-2 cm. You can add spices and pre-fried vegetables or mushrooms to the porridge.
Then cook the lentils in the microwave, covered with a lid, for 7-10 minutes.
The lentils turn out crumbly, the grains are whole and elastic. If the cereal is needed in the form of a sticky porridge, then add more water.
Cooking in a steamer
When cooking lentils in a double boiler, the grains do not burn or stick together, and all the beneficial substances are preserved. The advantage of cooking is that you only need to use a small amount of water. The volume increases, and by how many times, depends on the selected variety.
Lentils, washed in water, red or yellow (1.5 cups) are placed in a bowl, filled with 1 cup of water, a small piece of butter, any fragrant seasoning and salt to taste. We cook for no more than an hour. After cooking is complete, check for taste and, if necessary, extend the cooking time.
Tips before cooking
We bring to your attention several recommendations from professionals:
- As soon as the lentils are cooked, then it is recommended to add salt. Not before.
- You can store the prepared dish in the refrigerator for no more than 3 days.
- Lentils do not always need to be soaked before cooking.
- How long the lentils have been stored in the package will determine how dry they have become and how much preparation they require. In this case, it is recommended to soak it overnight.
- To make the lentils more tender, add olive oil.
- In order to determine whether the lentils are cooked, you will need to assess their size. If it gets bigger, it means it's ready.
- All varieties of lentils need to be cooked over low heat in a liquid that breaks them completely.
What is made from the queen of beans. Recipes
Recipes for cooking dishes with lentils are varied. Cereals are combined with many products and can be a separate dish, or act as a side dish for meat and fish.
Lentil porridge
Lentil porridge is prepared from red and yellow beans, because their shell is tender and easily boiled.
To prepare porridge from lentil cereals you will need the following products:
- 200 g red lentils;
- 300 ml water;
- salt pepper;
- butter.
Sort the grains and rinse in cool water. The grains that float to the surface of the water are removed. The liquid is drained and filled with the required amount of water. Bring to a boil over medium heat, after boiling, cover with a lid and cook until tender. 2 minutes before the end of cooking, add salt, pepper and oil. Served hot.
As a side dish for lamb and beef
Cooking lentils for a side dish is easy, because they cook in a matter of minutes.
For cooking you need the following products:
- 1 cup yellow lentils;
- 2 glasses of water;
- onion (1 pc.);
- 1 clove of garlic;
- 4 tbsp. l. olive oil;
- Red pepper;
- salt and black pepper;
- 1 carrot.
The lentils are cleaned, washed, then poured with water and brought to a boil, cooked for 30 minutes until all the liquid has evaporated. 5 minutes before cooking, add salt to taste and spices.
Peel the onion and garlic and fry in vegetable oil until transparent. Carrots are washed in cold water, peeled and chopped on a coarse grater. Then combine with onions and fry until cooked. Hot capsicums are crushed and added to vegetables. All this is transferred into the finished porridge, mixed and covered with a lid. Let stand for 10 minutes. Serve hot with beef or lamb.
Variety of lentil side dishes
Red and yellow lentils may become overcooked, making the dish too soft. If you time it correctly, you can prepare a tasty and crumbly side dish from any type of cereal. A side dish of black cereal is prepared as an addition to meat dishes.
Here it is important to observe not only the time spent on cooking, but also the ratio of lentils to water. The porridge is cooked over low heat and salted 5 minutes before it is ready.
You can add vegetables and mushrooms to the side dish, pre-fried in refined olive or sunflower oil. In this case, the cooking time will increase.
To prepare red lentils in combination with champignons you will need:
- 2 glasses of water;
- onion (1 pc.);
- 0.5 cups olive oil;
- carrots (2 pcs.);
- 1 tsp. salt;
- 2 g dry pepper mixture;
- 3 cloves of garlic;
- 1 cup red lentils;
- 50-60 g butter
- 400 g champignons.
Preparing a side dish from red lentil cereals.
The onions are peeled and washed in water. Then cut into half rings. The carrots are peeled and cut into thin strips.
Pour olive oil into a saucepan and fry the carrots until tender, then add the onion, stir and fry until transparent.
Mushrooms are cleaned and cut into large pieces. Fry in butter until the liquid evaporates and turns golden brown.
2 minutes before cooking, add peeled garlic, thinly sliced into slices. Cover with a lid and leave for 5 minutes.
Then transfer the mushrooms into a saucepan with the vegetables. Add the washed lentils and cook until tender with the lid closed over low heat. At the end, add dry pepper and salt.
After turning off the heat, allow the finished dish to brew for another 10 minutes, then serve.
Lentils with meat
Products for lentils with meat:
- 450 g black lentils;
- 500 g pork;
- carrots (2 pcs.);
- onions (2 pcs.);
- 2 cloves of garlic;
- 1 bunch of greens;
- chili pepper, spices, salt;
- 50 ml vegetable oil;
- 200 g tomatoes.
Choose lean pork, cut the meat into small cubes and fry it in vegetable oil in a deep frying pan with a thick bottom. The meat is stirred periodically and fried until golden brown.
Peeled carrots are grated, onions are cut into half rings.
Fresh tomatoes must be peeled. To do this, make two cuts crosswise and pour boiling water over it, keep it in water for 2 minutes, after which the skin of the tomato can be easily removed. Tomatoes are cut into large cubes.
Add carrots and onions to the meat, sauté for 10 minutes, and then add tomatoes, adding water so that it lightly covers the vegetables and meat.
Cover the pan with a lid and simmer for 30 minutes until the meat is cooked.
Black lentils are sorted, washed and boiled for 25 minutes. At the end salt and oil are added.
The garlic is peeled, crushed and mixed with chili pepper.
Add lentils to the prepared meat and vegetables, mix thoroughly, add garlic and pepper, salt and spices to taste. Then add chopped herbs, cover with a lid and simmer for another 8 minutes.
The dish is served hot.
Lentils with chicken
When preparing this dish, green lentils are used because they do not boil soft. Fresh tomatoes can be replaced with tomatoes in their own juice or tomato paste.
Ingredients for Lentils with Chicken:
- 0.7 kg chicken;
- 250 g green lentils;
- 200 g onions;
- 200 g carrots;
- 200 g tomatoes;
- salt;
- ground black pepper;
- dried basil;
- thyme;
- olive oil
To prepare this dish you will need a thick-bottomed pan. This can be either a saucepan or a saucepan.
Peeled onions are cut into pieces and fried until transparent in olive oil.
Add carrots chopped on a coarse grater to the onion, fry everything for 2-3 minutes. Then lay the chopped chicken on top of the vegetables.
Pour the washed lentils into a saucepan and fill everything with water. The liquid level should be 1-1.5 cm above the level of the lentils.
Add finely chopped tomatoes, salt and spices. Gently level with a spatula, cover with a lid and simmer over low heat for 40-45 minutes.
After the specified time has passed, remove from heat, let stand covered for another 15 minutes, then open the lid, stir and sprinkle with herbs.
Serve the dish hot.
Puree
Lentil puree goes well with stewed vegetables and mushrooms. For puree, it is recommended to use red or yellow lentils.
For puree you need the following products:
- 300 g red lentils;
- 200 g carrots;
- 200 g onion;
- 1 tbsp. l. tomato paste;
- 4 cloves of garlic;
- 1⁄2 tsp. cumin;
- salt;
- black pepper;
- 1 tbsp. l. refined vegetable oils;
- 250 g oyster mushrooms;
- 70 g butter.
Lentils are sorted, washed in cold water and those grains that float to the surface of the water are discarded. Then the cereal is poured with hot water in a ratio of 1:2. Cook for about 15 minutes with the addition of 2 tbsp. vegetable or butter, because the beans will be softer and more tender. 5 minutes before the porridge is ready, add salt and spices. To ensure the mass is homogeneous, beat with a blender or grind through a sieve.
It is recommended to prepare mushrooms and vegetables for the puree.
To do this, the onion is peeled, washed and cut into small cubes, then fried in olive oil until golden brown. The carrots are peeled, washed and chopped on a fine grater, after which they are sent for frying with the onions. The vegetables are mixed and simmered until the carrots are ready. 5 minutes before readiness, add tomatoes and simmer for 5 minutes.
Oyster mushrooms are washed under running water, then finely chopped and fried in butter until the mushroom juice evaporates. The garlic is peeled and finely chopped with a knife, after which it is sent to the mushrooms and fried for 2 minutes. The mushrooms are added to the vegetables and simmered until tender.
At the end, salt and add spices.
The puree is served hot with stewed vegetables and mushrooms.
Lentils with onions
Lentils will turn out delicious if you serve the porridge with crispy, fried onions.
Ingredients for lentils.
- 400 g onions;
- lemon (2 pcs.);
- 2 cloves of garlic;
- 2 sprigs of cilantro;
- 500 g lentils;
- 20 g fresh ginger root;
- 1 bay leaf;
- salt pepper;
- 1 sprig of sage;
- 800 ml. water;
- vegetable oil.
Peel the onion, wash in water and cut into half rings. The garlic is peeled, washed and chopped. Ginger is peeled and grated on a fine grater.
Heat 3 tbsp in a cauldron. l. refined vegetable oil, add lentils and fry over high heat, stirring constantly for 4 minutes.
Bay leaf, ginger, garlic, salt and pepper are added to the cereal.
Pour water into the cauldron, stir and bring to a boil. Reduce heat and cook covered for 25 minutes.
Heat 2 tbsp in a frying pan. l. oil and sauté the onion until brown, about 10 minutes, stirring constantly. Place the fried onions in a sieve to remove excess oil.
Cilantro and sage are washed, dried with a napkin and separated into leaves. Place the lentils on a large dish and sprinkle fried onions and herbs on top. Lemons are doused with boiling water, cut into large slices and served with lentils.
Lentils with vegetables
Product composition:
- 3 cloves of garlic;
- 200 g raisins;
- 1 tsp cumin (jeera);
- 1 onion;
- 2 carrots;
- 1 tbsp. l. olive oil;
- 1 cup vegetable broth;
- 4 tomatoes;
- 140 g spinach;
- 25 g paprika;
- 2 cups lentils;
- 1 tsp. salt;
- 400 g champignons;
- 2 tbsp. l. grated ginger;
- celery (2 pcs.);
- 1 tbsp. l. apple cider vinegar.
For the broth:
- carrots (1 pc.);
- onion (1 pc.);
- leek stem;
- 10 g celery greens;
- 20 g fresh ginger;
- 0.5 l of water;
- 0.5 glasses of white wine.
Preparing vegetable broth:
- Peel the carrots and onions, then wash them in cool water and chop them coarsely.
- Place the vegetables in a saucepan and add water, cook over medium heat until fully cooked. The leek stem is cut into rings.
- Celery greens and fresh ginger are finely chopped. Sent into broth along with white wine. Bring to a boil and remove from heat.
Preparation of champignons with vegetables:
- The onions are peeled, washed under running water and cut into cubes. Then fry it in heated vegetable oil until cooked.
- Carrots are washed to remove dirt, peeled and grated on a coarse grater. Then they are sent to fry with the onions.
- The garlic is peeled, cut into small pieces and added to the vegetables and fried.
- The champignons are peeled from the outer skin and then cut into medium-sized pieces.
- Fry the mushrooms in a separate frying pan in olive oil until the liquid evaporates, then add finely chopped celery. Fry for 3 minutes.
- Combine mushrooms with onions and carrots, then pour in vinegar, stir and fry over high heat for 2-3 minutes.
Cooking lentils with champignons:
- Lentils are cleaned of excess impurities and washed in water.
- Afterwards the water is drained and the cereal is transferred to vegetables and mushrooms, mixed and lightly fried.
- Pour the porridge with broth and add tomatoes chopped in a blender or tomato sauce.
- As soon as the liquid boils, reduce the heat to low and cook with the lid closed.
Finely chop the red pepper, peel and grate the fresh ginger root.
The result should be about 2 tbsp. l. ginger mixture, which is combined with pepper and sent to the frying pan with the vegetables and mixed. Then add cumin, ground black pepper and salt. Stir and simmer for 5-8 minutes.
As soon as the broth is almost absorbed, add raisins. Stir and simmer together with vegetables.
Then spinach is added. The leaves can be thrown in whole and the stems can be chopped with a knife. Cover with a lid and simmer until the liquid has completely evaporated. Vegetables and cereals should acquire a crumbly consistency.
Divide the finished dish into deep plates and serve immediately.
Appetizing soup with cream
Delicate, creamy, bright orange lentil soup also comes from the East. It is no coincidence that in the product line this lentil is called “Arabian”. The soup is incredibly easy to prepare and turns out very filling. There's no need for meat with lentils!
Let's try to cook this soup from ordinary products that the average housewife always has.
- Arabic lentils – 100 g
- water - 2.5 liters
- potatoes - 3 pcs.
- carrots - 1 pc.
- bell pepper - 1 pc.
- onion - 1 pc.
- olive oil, cream, salt, pepper, herbs - to taste
Cut all the vegetables into beautiful cubes or slices - as you like. Lightly fry them in olive oil - just a few minutes. Rinse the lentils, cover them with water, add vegetables and cook for about 25 minutes. Some cooks whip the soup until creamy, but I like to keep all the ingredients together. Lightly dilute the soup with cream, salt, pepper and sprinkle with finely chopped herbs. If you want the soup to be low in calories, replace the potatoes with celery.
There is a proverb: “Lentils on the table mean health in the family.” This is true, especially if you use lentils, which are grown on fertile soil under the generous Kuban sun.
