All about yellow lentils

Before including yellow lentils in the diet, it is recommended to learn everything about it - from the vitamin and mineral composition to possible harm to the body. Legumes are high in fiber and vegetable protein, which is essential for building muscle mass. Dietary fiber normalizes digestion. Vitamins and minerals support general and intracellular metabolism. Side dishes for meat products are prepared from yellow lentils. The herbal ingredient is part of salads and first courses.

The energy value of 100 g of raw yellow lentils is 295 kcal. During heat treatment, part of the nutrients is destroyed, the structure of complex carbohydrates is disrupted, so the calorie content of the boiled product is reduced to 97 kcal. The nutritional value of 100 g of legumes is:

• 24 g protein;
• 1.5 g fat;
• 46 g of carbohydrates.

The product contains the following nutrients:

• vitamin group B - thiamine, riboflavin, choline, pantothenic and folic acids, pyridoxine;
• a nicotinic acid;
• vitamin C;
• vitamin K;
• alpha-tocopherol;
• beta-carotene or provitamin A;
• biotin;
• macronutrients - potassium, sodium, sulfur, phosphorus, magnesium;
• trace elements - silicon, iron, cobalt, manganese, copper, molybdenum, selenium, chromium, zinc.

The vitamin-mineral complex in the composition of yellow lentils determines its benefits for the body. Nutrients support metabolic processes, improve the functioning of the nervous, cardiovascular and endocrine systems. The herbal product saturates the body with antioxidants necessary to slow down the aging process of the body, stimulates the synthesis of hemoglobin and red blood cells.

The yellow legume is a green lentil peeled from the outer shell.. The plant-based product is high in iron, B vitamins and alpha-tocopherol. Compared to the green variety, yellow lentils contain less coarse fiber. Vegetable fibers improve the peristalsis of the smooth muscles of the intestine, normalize the digestion and absorption of nutrients, cleanse the digestive tract from slag masses and excess fluid.

With regular use of yellow lentils, the product has a positive effect on the body:

• the antioxidants included in the composition remove free radicals from the body that cause tissue oxidation, rejuvenate the body;
• minerals strengthen the hair structure, prevent delamination of the nail plates;
• vitamins increase the synthesis of collagen fibers in the subcutaneous tissue, restore the elasticity of the skin;
• when women use yellow lentils, the symptoms of menopause are relieved, painful cramps in the lower abdomen during menstruation pass faster;
• the work of the reproductive system improves;
• vegetable protein helps to increase muscle mass in men, accelerates the recovery of the body after hard training;
• normalizes the hormonal background;
• reduces the risk of developing prostatitis, malignant neoplasms of the cervix and mammary glands;
• supports the normal functioning of the liver.

Yellow lentils are only harmful when abused.. If you eat more than 200-300 g of the product every day, you may experience a feeling of heaviness in the stomach, bloating as a result of increased gas formation in the intestines. There is a risk of constipation and flatulence. To avoid unpleasant consequences, it is recommended to eat a salad of leafy greens or vegetables before eating a legume. This will speed up the digestion process of the lentils.

The product is rich in purine compounds, which increase the level of uric acid in the blood and lead to the formation of stones in the gallbladder, bladder, and renal pelvis.

On the basis of yellow lentils, side dishes or independent dishes are prepared. The latter category includes cereals, stews, soups and salads. Here are some popular recipes.

A deliciously prepared dish consists of the following ingredients:

• 500 g of legumes;
• onion;
• 2.5 liters of water;
• 3 potatoes;
• large carrots;
• salt, spices to taste;
• 100 ml cream 10-20% fat;
• parsley.

Salted water is brought to a boil. Vegetables are peeled, washed thoroughly and cut into cubes. Lentils pre-soaked in water, along with potatoes, carrots and onions, are immersed in a pot of boiling water. The fire is reduced to a minimum. You need to cook the ingredients for 20-25 minutes. After this time, softened vegetables and cereals are ground in a blender until a homogeneous mass is obtained along with cream. Garnish the soup poured on plates with finely chopped parsley.

Required components:

• Red onion;
• large carrots;
• 150 g of legumes;
• 2 eggs;
• 2 garlic cloves;
• cumin, coriander, salt;
• 50 g breadcrumbs;
• vegetable oil for frying;
• fresh herbs for decoration.

After boiling water in a saucepan, boil the lentils for 15 minutes until softened, grind in a blender to a puree state. Onions are finely chopped, carrots are rubbed, garlic is passed through a press. Vegetables are mixed together with spices and lentil puree. The resulting mass is beaten with eggs. Form meatballs and roll in breading, then fry for 3-4 minutes in hot oil until a crust forms. Serve a dish garnished with fresh herbs.

To prepare the dish you will need:

• 250 g pre-soaked yellow lentils;
• 200 ml of meat or chicken broth;
• 2 potatoes;
• 30 g of ginger root;
• large carrots;
• 500-600 ml of water;
• seasoning curry;
• 2 garlic cloves;
• vegetable oil for frying.

The bean culture is boiled until softened. In hot oil, fry garlic, curry and grated ginger, passed through a press, for 2 minutes. Vegetables are cut into cubes, sent to the pan to the rest of the ingredients, stewed for 5 minutes. After that, lentils, broth are placed for frying, cooked for 15 minutes.

To get the maximum benefit, it is recommended to follow simple rules when preparing and eating lentils.

• The yellow legume variety must be soaked for more than 2 hours before cooking. In this case, toxic compounds such as phaseolunatin and protease inhibitors are destroyed in the composition of lentils. The grains absorb liquid and swell, the structure of the vegetable product becomes softer, due to which the cooking time is reduced.
• To boil a yellow legume, it is enough to pre-soak it, pour water in a saucepan and boil after boiling for 15 minutes.
• You can eat up to 200 g of yellow lentils per day. It is included in the diet 2-3 times a week. The product is digested in the body within 3 hours. It is impossible to abuse legumes. Otherwise, increased gas formation in the intestines, bloating and flatulence will begin.
• After cooking, the calorie content per 100 g of the product is reduced from 295 to 97 kcal. Thanks to this effect, ready-made lentils can be consumed during the diet. The yellow variety improves metabolism, satisfies hunger and cleanses the gastrointestinal tract from slag masses.

To learn how to cook a delicious and healthy yellow lentil soup, see the following video.