Ingredients Lentil Soup
Cooking method
Soak lentils for 3 hours. Saute the onions and carrots in butter for 3 minutes. Combine browned vegetables with lentils and simmer until tender in a little water. Add boiling water to the prepared stews. Boil. Serve with sour cream and herbs.
You can compose your recipe taking into account the loss of vitamins and minerals using the recipe calculator in the application.
CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS
Nutritional value and chemical composition "Lentil soup".
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible part.
| Nutrient | number | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 67.8 kcal | 1684 kcal | 4% | 5.9% | 2484 g |
| Protein | 2.5 g | 76 g | 3.3% | 4.9% | 3040 g |
| Fats | 4.2 g | 56 g | 7.5% | 11.1% | 1333 g |
| Carbohydrates | 5.2 g | 219 g | 2.4% | 3.5% | 4212 g |
| Organic acids | 9.5 g | ~ | |||
| Alimentary fiber | 0.7 g | 20 g | 3.5% | 5.2% | 2857 g |
| Water | 79.6 g | 2273 g | 3.5% | 5.2% | 2856 g |
| Ash | 0.3 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 300 mcg | 900 mcg | 33.3% | 49.1% | 300 g |
| Retinol | 0.3 mg | ~ | |||
| Vitamin B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 4% | 3750 g |
| Vitamin B2, riboflavin | 0.03 mg | 1.8 mg | 1.7% | 2.5% | 6000 g |
| Vitamin B4, choline | 12.1 mg | 500 mg | 2.4% | 3.5% | 4132 g |
| Vitamin B5, pantothenic | 0.009 mg | 5 mg | 0.2% | 0.3% | 55556 g |
| Vitamin B6, pyridoxine | 0.01 mg | 2 mg | 0.5% | 0.7% | 20,000 g |
| Vitamin B9, folate | 1.4 μg | 400 mcg | 0.4% | 0.6% | 28571 g |
| Vitamin B12, cobalamin | 0.04 μg | 3 μg | 1.3% | 1.9% | 7500 g |
| Vitamin C, ascorbic | 0.6 mg | 90 mg | 0.7% | 1% | 15000 g |
| Vitamin D, calciferol | 0.02 μg | 10 mcg | 0.2% | 0.3% | 50,000 g |
| Vitamin E, alpha tocopherol, TE | 0.1 mg | 15 mg | 0.7% | 1% | 15000 g |
| Vitamin H, biotin | 0.4 μg | 50 mcg | 0.8% | 1.2% | 12500 g |
| Vitamin PP, NE | 0.615 mg | 20 mg | 3.1% | 4.6% | 3252 g |
| Niacin | 0.2 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 81.3 mg | 2500 mg | 3.3% | 4.9% | 3075 g |
| Calcium, Ca | 19.1 mg | 1000 mg | 1.9% | 2.8% | 5236 g |
| Silicon, Si | 7.1 mg | 30 mg | 23.7% | 35% | 423 g |
| Magnesium, Mg | 8.9 mg | 400 mg | 2.2% | 3.2% | 4494 g |
| Sodium, Na | 13.9 mg | 1300 mg | 1.1% | 1.6% | 9353 g |
| Sulfur, S | 16.7 mg | 1000 mg | 1.7% | 2.5% | 5988 g |
| Phosphorus, Ph | 33.5 mg | 800 mg | 4.2% | 6.2% | 2388 g |
| Chlorine, Cl | 161 mg | 2300 mg | 7% | 10.3% | 1429 g |
| Trace elements | |||||
| Aluminum, Al | 36.2 μg | ~ | |||
| Boron, B | 62.5 μg | ~ | |||
| Vanadium, V | 2.1 μg | ~ | |||
| Iron, Fe | 1.5 mg | 18 mg | 8.3% | 12.2% | 1200 g |
| Iodine, I | 1.2 μg | 150 mcg | 0.8% | 1.2% | 12500 g |
| Cobalt, Co | 1.3 μg | 10 mcg | 13% | 19.2% | 769 g |
| Lithium, Li | 0.1 μg | ~ | |||
| Manganese, Mn | 0.1176 mg | 2 mg | 5.9% | 8.7% | 1701 g |
| Copper, Cu | 65.5 μg | 1000 mcg | 6.6% | 9.7% | 1527 g |
| Molybdenum, Mo | 8.2 μg | 70 mcg | 11.7% | 17.3% | 854 g |
| Nickel, Ni | 14.4 μg | ~ | |||
| Rubidium, Rb | 10.7 μg | ~ | |||
| Selenium, Se | 1.8 μg | 55 mcg | 3.3% | 4.9% | 3056 g |
| Titanium, Ti | 26.4 μg | ~ | |||
| Fluorine, F | 5.4 μg | 4000 mcg | 0.1% | 0.1% | 74074 g |
| Chrome, Cr | 1.1 μg | 50 mcg | 2.2% | 3.2% | 4545 g |
| Zinc, Zn | 0.2707 mg | 12 mg | 2.3% | 3.4% | 4433 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 3.4 g | ~ | |||
| Mono- and disaccharides (sugars) | 0.6 g | max 100 g |
Energy value Lentil soup is 67.8 kcal.
Main source: Internet. ...
** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the application "My Healthy Diet".
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Most foods cannot contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.
Mar-26-2013
Diet properties:
What is the calorie content of lentils, what are its dietary properties, all this is of great interest to those who lead a healthy lifestyle and watch their figure. So we will try to answer these questions in the next article.
Today, experts, nutritionists and doctors, are confident that there are a lot of useful properties that this cereal has. And the number of calories in lentils is primarily of interest to those who are struggling with excess weight or are afraid of gaining weight. Moreover, this product is considered dietary.
Lentils are in first place among legumes in terms of the amount of plant protein they contain, which is easily absorbed and perfectly nourishes the body. She, according to vegetarians, is able to replace meat, due to its high protein content - about 60%. But it practically does not contain fat, which can also be attributed to its dietary properties. This culture is the champion in the content of folic acid (vitamin B9) - per 100 grams. the product accounts for almost 90% of the daily human need for it. Soluble fiber, another important component of this cereal, is extremely beneficial for the functioning of the gastrointestinal tract.
The set of mineral components in lentils is very diverse, which largely determines the beneficial properties of this product. Of this, potassium, calcium, sulfur, phosphorus, magnesium, iron, zinc, manganese and so on can be noted.
Lentil composition:
Vitamins:
This cereal contains unique substances - isoflavones, which are believed to be beneficial for cancer.
These substances are preserved even if the product is processed, so you can safely use canned and dried lentils. Certain varieties of lentils, of which there are quite a few, have the property of lowering blood sugar levels, which makes them useful for those suffering from diabetes. Puree from this cereal is advised to be included in the diet for colitis and gastric ulcer.
She, even in small quantities, satisfies hunger, giving the body enough protein and carbohydrates. Carbohydrates break down slowly, thereby maintaining a feeling of fullness for a long time. If you add to this the minimum amount of fat, it becomes clear what an irreplaceable dietary meal this product can be.
How many calories are in lentils?
But how much:
Naturally, the calorie content of lentils depends on the variety and method of preparation.
Pay attention to this table:
Table of calorie content of lentils and nutritional value (BZHU) per 100 grams:
| Lentils: | Bel, gr. | Fat, gr. | Angle, gr. | Cal, kcal. |
| Red dry | 26.0 | 2.0 | 57.0 | 350 |
| Red boiled in water | 7.9 | 1.1 | 19.6 | 97 |
| Green dry | 24.8 | 1.1 | 53.7 | 323 |
| Green boiled in water | 10.5 | 0.3 | 24.6 | 111 |
| Yellow dry | 22.3 | 1.0 | 65.5 | 332 |
| Yellow boiled in water | 6.0 | 0.5 | 22.0 | 107 |
| Canned | 8.6 | 0.6 | 17.5 | 110 |
| Sprouts | 9.0 | 0.6 | 22.1 | 119 |
How are lentils useful for weight loss?
And further:
The only thing you need to know about this member of the legume family is that:
- Before boiling, any kind of lentil should be soaked for an hour or two to shorten the boil time.
- Green lentils are great for salads, as they perfectly retain their shape during the heat treatment.
- Brown grains have a characteristic nutty aroma, they cook relatively quickly and are well suited for first courses.
- Beluga is a small, black bean "brotherhood", it is the most expensive and refined type of legume. It is typically used in recipes for side dishes and vegetable or meat stews.
- The red variety is a godsend for mashed potatoes and cereals. This variety is a brew sprinter and boils excellently.
- A healthy, low-calorie way to consume lentils is to cook them in a vegetable soup or stew. Best served with a slice of whole grain bread to get all the amino acids your body needs.
Lentils are one of the oldest foods that people successfully cultivate. She was held in high esteem by the ancient Egyptian pharaohs, by the Babylonian nobility, and to ordinary people she always replaced meat and bread. The benefits of this product are so great that lentils can become a source of fiber, quality protein, minerals and vitamins when consumed regularly. It has several more advantages, which we will talk about further. The low fat content, good glycemic index and low calorie content of cooked lentils make them indispensable in the diet.
Lentil varieties
This plant belongs to the legume family, as well as beans and peanuts. It is cultivated in many countries, so there are quite a few varieties of it. You can find orange, green, black and gold lentils on the shelves of the store. Regardless of the color, it has excellent indicators of the content of nutrients. The color of the beans does not affect the taste.
Green lentils are slightly higher in fiber and protein and outperform other varieties. But overall it is a very useful product. Each variety has its own subtle, specific taste. Brown lentils are mainly used in soups. Boiled green fruits are added to salads. Red lentils are often used in sauces and purees.
Nutritional value and calorie content
The peculiarity of this product is that in the presence of a large amount of nutrients, lentils practically do not contain fat. 100 grams contains about 53 g of carbohydrates, 35 g of protein, no more than 2 g of fat, 4.5 g of minerals, 4 g of fiber and 14 g of water. These figures may vary slightly depending on the type of plant and how it is cultivated.
Lentils are very often used during fasting, when food of animal origin cannot be consumed. These fruits may well replace meat and saturate the body with the necessary vitamins and nutrients. The calorie content of cooked lentils and their nutritional value will be slightly different. 200 grams of this product contains 18 g of protein, 40 g of carbohydrates, 4 g of sugar, 15 g of fiber and 138 g of cooked lentils is 230 Kcal per 200 g.
Composition
Lentils are a great natural source of fiber, like all legumes. Its use not only provides the body with a daily intake of this substance, but also normalizes the functioning of the gastrointestinal tract, allows you to control appetite and weight and eliminate the problem of constipation. Lentils - Proteins are also known to help muscle development. This is especially true for those on a vegetarian diet. Protein is mainly found in foods of animal origin, and lentils can be an excellent substitute for meat. It is also the leader in the amount of vitamins.
This product is especially rich in thiamine (vitamin B1) and folic acid (vitamin B6). They are essential for the proper functioning of the brain and the absorption of nutrients by the body. Lentils also contain some minerals: iron, potassium, copper and magnesium. Potassium is essential for the heart muscle and reduces the risk of stroke and osteoporosis. Magnesium is needed for the development of bones, and iron is needed to prevent anemia. Copper is an antioxidant and protects cells from mutations. And given that the calorie content of boiled lentils is very low, it can be consumed without harming the figure.
Benefits of lentils
Thanks to the presence of lentils, it helps to lower blood cholesterol levels. Soluble fiber blocks carbohydrates, which slows down the absorption process. There are no sharp fluctuations in blood sugar levels in the body, which is important for diabetics. A large amount of fiber allows you to quickly saturate the body.
That is why dishes made from this product are hearty, but low in calories. This property will be useful for those who follow their figure and follow a diet. The presence of a large amount of nutrients increases metabolism. Eating lentils improves digestion, lowers blood pressure and helps reduce the risk of dangerous diseases such as Alzheimer's, cataracts, diabetes, or osteoarthritis.
Contraindications
Despite the large number of useful properties, lentils also have some contraindications. First, excessive consumption of this product can lead to flatulence. Secondly, a large amount of protein can cause kidney disease, as there is an additional burden of filtering and removing fluid from the body. Large amounts of potassium can lead to the development of hyperkalemia. This disease manifests itself in the form of lethargy, fatigue, breathing problems and numbness in the limbs. Therefore, lentils should be consumed in moderation, without reaching fanaticism, as, in principle, any other product.
How to cook lentils
This product is very easy to prepare. Before turning red or any other color, you must rinse it thoroughly and remove debris. It does not need to be pre-soaked, which is very convenient. We take three parts liquid for one part lentils. If you put the grains in boiling water, then more vitamins will be stored in the finished product.
When the water boils again, reduce the heat. If you need crumbly lentils, for example, for making salad, then boil them for about 5-10 minutes. If you want a softer texture, then you should cook longer. Knowing how to cook red lentils can make many wonderful dishes.
Lentil puree
This is the easiest recipe. Lentil puree is made from already cooked grains. They add a spoonful of olive or other oil and salt. All this is turned into puree using a blender. Garlic or aromatic herbs and spices can also be added if desired. To make the puree more fluffy, you need to increase the cooking time of the original product.
Cream soup
Lentil cream soup turns out to be not only healthy, but also delicious. For cooking, take 100 grams of grains, two cloves of garlic, one small head of onion, 10 grams of flour, one egg, croutons, butter, salt and pepper. Boil the lentils, add chopped onions and garlic to it and bring the dish to readiness. Then we rub it through a sieve. This will make the lentil cream soup more tender. Then lightly fry vegetable flour in oil, add salt and spices and dilute with broth or broth left over from cooking lentils. We serve this dish with croutons and chopped egg. the calorie content of which will be very low, suitable for dietary nutrition. Use lentils in your diet and saturate your body with nutrients.
Lentil souprich in vitamins and minerals such as: vitamin A - 13.3%, beta-carotene - 14.5%, vitamin B1 - 12%, vitamin B6 - 23%, chlorine - 11.4%
Why is lentil soup useful?
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A.
- Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, which provide the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. Lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
- Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine \u200b\u200bin the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
- Chlorine essential for the formation and secretion of hydrochloric acid in the body.
A complete guide to the most useful products you can see in the appendix
Among the vegetables of the legume group, lentils are undeservedly deprived of attention, but in vain. It has been known since ancient times for its nutritional properties, which once helped to overcome the hunger period. This product looks very similar to peas, but is much less popular due to its nondescript and problematic cultivation. Lentils have a somewhat strange ripening process: while part of the stem is ready to be harvested, the other may still be completely immature. Therefore, due to the prevalence of labor costs over profit from harvesting, today this legume is actively cultivated only in India. And from there it spreads all over the world - lentil dishes are prepared both in Russia and in Europe.
Given the level of saturation that this product gives, it would be worth finding out how many calories are in lentils, how to eat them correctly, what positive and negative qualities it has, and whether there is something in it that distinguishes it from other legumes.
How many calories are in lentils?
There are three main types of edible lentils: black, red and regular, green-yellow, the most familiar to the eye. And, of course, all of them, at least a little, but differ in calorie content, and in their effect on the body, and even in chemical composition.
Common lentils, most often seen when scanning grocery shelves, are the lightest of the three varieties, and are also the richest in protein and the lowest in carbohydrates. The calorie content of lentils is 295 kcal, of which 33% are proteins, and this is the highest among all legumes. Lentils outperform even beans on this point, which makes them the main source of vegetable protein, especially valuable in vegetarian diets. It should be noted that this protein is absorbed much easier than proteins of the meat group, and especially from pork: it is possible to compare lentils with it in terms of the percentage of protein. The calorie content of a cooked product is reduced by two and a half times, so you should not immediately be intimidated by the indicator that is given for dry.
In addition to protein, lentils, like all vegetables, are rich in complex carbohydrates. Their high percentage - 63% - they owe primarily to fiber. This dietary fiber, when ingested, suppresses hunger for a long time. In addition, it is excellent for normalizing and stimulating digestion and cleansing the gastrointestinal tract. Therefore, food rich in fiber must be present in the diet almost daily. And by and large, the calorie content of lentils is due to fiber. It is also important to pay attention to the fact that the fat in the product is not more than 5%. And these are not all the useful properties of lentils.
In terms of the content of folic acid (vitamin B9), lentils are among the leaders among plant foods: they contain almost 90% of folic acid from the daily intake of an adult. This makes lentils an indispensable element in the menu of people with circulatory system problems, weakened immune systems, as well as pregnant women. In addition, there is a lot of potassium and magnesium in lentils, which are important for the health of the heart and blood vessels, sulfur and zinc, manganese, iron and calcium. And another very interesting component of its chemical composition is isoflavones. These substances reduce the risk of occurrence and development of cancer, in particular, breast cancer.
Red lentils in terms of calorie content in boiled and dry form are not much different from other varieties, but still have several features. Firstly, it comes to a state of readiness much faster - in a quarter of an hour, which cannot be said about either black or green. Secondly, the protein content in it is slightly less - 27%, as well as carbohydrates - 61%. Thirdly, the proportion of iron in it is higher than in other subspecies, and therefore it is recommended to use it for anemia. And the calorie content of red lentils is 313 kcal per hundred grams of dry product.
By "weight" black lentils are still a little heavier than the previous "sister", but the level of protein is between those for red and green, and there are more carbohydrates than in other subspecies. The calorie content of black lentils reaches 322 kcal, where 31% are proteins, and 66% are carbohydrates. It has slightly more fiber than green, and it also acts as a powerful natural antioxidant and itself is not able to absorb toxins. In addition, black lentils help normalize blood pressure and liver function, strengthen immunity and resist stress.
It is noteworthy that, regardless of the variety, after heat treatment, lentils do not change their useful properties. And in stewed, and in boiled, and in steamed form, its effect on the body remains unchanged, and only the calorie content of lentils fluctuates. Cooked will "weigh" about 111 kcal, canned - 110 kcal.
Lentils in the diet of those who follow the figure
Among lentil dishes, cutlets are especially popular, substituting meat in vegetarian cuisine, and all sorts of soups. They can be either in vegetable broth, a kind of lean options, or in meat, with the addition of pork or ground beef meatballs. Both those and others are distinguished by their special satiety and pleasant taste: in spite of their nondescriptness, lentils are by no means so "bland" in taste. The calorie content of lentil soup, of course, will be much lower than that of the one cooked in chicken broth. And although she is not able to fully replace animal protein with vegetable protein, in terms of calorie content, lentil soup for the time of a strict diet is a good alternative to rich meat soups. It usually contains potatoes, carrots, onions, celery, greens, and lentils themselves. With such a light recipe, the calorie content of lentil soup will show no more than 43 kcal per hundred grams. And for heavier variations cooked in meat broth with ground beef, the "weight" will increase to 45 kcal per hundred grams.
