Dishes from lentils for weight loss: the most delicious recipes. Diet dishes from lentils for weight loss

If you love lentils and are accustomed to carefully monitor your weight, then there are many recipes for delicious and healthy dishes for you. They help to get the necessary boost of energy and saturation. However, you don't have to worry about overweight. All the lentil slimming dishes presented in our article will help you keep your figure without harm to digestion.

Features of the use of lentils for weight loss

Lentils are a source of proteins and complex carbohydrates. Together they allow you to get quick satiety and give vitality. In addition, cereals contain vitamins and minerals.

However, lentils alone are not enough for a normal balanced diet. And even diets based on it always include additional products. In particular, the dietary lentil menu should be supplemented with low-fat meat or fish dishes, fresh vegetables or fruits, dairy products. From drinks it is best to choose berry fruit drinks, freshly squeezed juices, green tea, mineral water. Be sure to follow the correct drinking regimen. In addition to the drinks listed above, drink 1.5 liters of plain pure water per day.

A diet based on lentils usually lasts no more than a week. During this time, you can slightly adjust your figure. Rapid weight loss proper nutrition should not wait. But you can't say it's bad. If you periodically follow short-term lentil diets, without overeating in between, you can bring your weight back to normal without harm to health and discomfort.

As a rule, lentil dishes for weight loss are tasty and satisfying. And any housewife can cook them without much difficulty.

Diet recipes with lentils

Lentils come in many varieties. They have minor differences in palatability and composition. As for cooking, it also has its own characteristics. Some types of lentils require pre-soaking, others do not. Cooking times also vary. So always read the advice on the package. In each of the recipes below, a recommendation is made regarding the type of lentils, but this is optional.

Light lentil soup puree

You will need:

1. Red lentils - 400 g;
2. Young zucchini - 1 pc.;
3. Carrots - 2 pcs.;
4. Onion - 100 g;
5. Greens (parsley, green onions) - to taste;
6. Salt and pepper - to taste;
7. Water - 1.2 liters.

Rinse the lentils, cover with salted water and put on fire. Coarsely chop the zucchini, carrots and onions. 15 minutes before the lentils are ready, add them to it. After everything is ready, turn off the stove, wait for the soup to cool for some time and turn it into a puree with a blender. Salt if necessary. Add pepper. Before serving, sprinkle the chopped greens into the soup.

Flatbreads from lentils

You will need:

1. Canned lentils - 1 can (400 - 425 g);
2. Onion - 1 pc.;
3. Egg - 1 pc.;
4. Flour - 2 tbsp with a slide;
5. Salt - to taste.

Finely chop the onion. Mix all ingredients thoroughly until a thick puree. Shape into flat cakes. Lay them out on a greased baking sheet. Send to the oven preheated to 220 degrees and after 20 minutes you will have delicious cakes that can be eaten instead of bread.

Lentils with baked cod

You will need:

1. Green lentils - 200 g;
2. Cod fillet - 500 g;
3. Greens - to taste;
4. Salt and spices - to taste;
5. Olive oil - 1 - 2 tablespoons;
6. Water or chicken broth - 500 ml.

Boil lentils in salted water or broth. At the end of cooking, add finely chopped greens. Rinse the cod, separate from the bones, salt and sprinkle with spices. Send to the oven, preheated to 200 degrees. The fish will be ready in about 20 minutes. Serve with lentils, drizzled with olive oil and sprinkled with fresh herbs.

Vegetable puree with lentils

You will need:

1. Red lentils - 250 g;
2. Carrot - 1 pc.;
3. Celery stalk - 1 pc.;
4. Onion - 1 pc.;
5. Butter - to taste;
6. Parsley greens - to taste;
7. Salt - to taste;
8. Water or chicken broth - 600 ml.

Rinse the lentils, cover with water, salt, put on fire. Cut the vegetables very finely. Add them to the lentils 15 minutes before they are ready (if using the red variety, put all the ingredients in the pan at once). When all the products are cooked, drain the excess water, leaving just a little. Process everything to a state of puree in any convenient way. When serving, add a little butter and herbs.

Lentil salad

You will need:

1. Brown lentils - 200 g;
2. Onion - 1 pc.;
3. Dried apricots - 50 g;
4. Walnuts - 25 g;
5. Vegetable oil - 1 tablespoon;
6. Salt and herbs - to taste.

Boil the lentil. Soak dried apricots in warm water for 15 minutes. Chop nuts. Cut the onion and, together with dried apricots, lightly fry in oil over low heat. Mix all ingredients and add herbs.

The lentil slimming dishes presented here are far from full list recipes. There are many more options for cooking soups, side dishes, salads. When preparing diet meals, try to use as little oil as possible. If the composition contains meat or fish, choose low-fat varieties. Remember that lentils should not be eaten too often and in large quantities. A sense of moderation and variety in your diet will help you lose weight and stay in shape without exposing yourself to undue discomfort.

Lentils are not found in every kitchen, for a long time this useful legume has been undeservedly forgotten. But in terms of the amount of protein in one serving, it is quite comparable to the same portion of meat in terms of volume! In addition to protein, lentils, whose beneficial properties for weight loss are undeniable, contain vegetable fiber, minerals and complex carbohydrates.

Thanks to its increased nutritional value, a valuable legume will help you quickly, safely and without significant dietary restrictions to get rid of a few extra pounds.

Possessing such a useful property as low calorie content, lentils can also act as an antidepressant.

Replacing the usual chocolate bar with a plate of lentil porridge, you will significantly benefit in dietary terms: the energy value of 100 grams of finished lentils is only 310 kcal.

At the same time, a third of the volume is occupied by protein, and the share of fat content is only 2%. Lentils for weight loss are rich in iron and many B vitamins. Just one bowl of lentil porridge a day almost completely covers the body's need for these substances.

Amino acids, necessary for the metabolic processes of the body, are perfectly absorbed from the legume. The content of fiber of both varieties - both soluble and insoluble - in lentils is very high. This factor is also of great importance when losing weight, since fiber not only contributes to the feeling of satiety, but also helps to cleanse the digestive tract of toxins, cholesterol and toxins.

Lentils, whose beneficial properties for weight loss are so extensive, with regular use, help to normalize and stimulate metabolic processes, restore immunity and even reduce the risk of urinary and oncological diseases.

For the sick suffering diabetes, lentil porridge can also become extremely useful: by lowering the level of glucose in the blood, it helps to normalize the patient's well-being.

Finally, an important point: during growth, a legume does not accumulate harmful and radioactive substances at all. This is a very important quality in modern world, it allows you not to focus on where lentils grew, the beneficial properties of which, together with environmental cleanliness, make it a real delicacy for losing weight.

Which lentils for weight loss to choose

Inspired by the description, you can experience understandable difficulties when choosing lentils: on the shelves of the store you can find several varieties of it at once. They differ not only appearance each variety has its own taste. When choosing, you need to clearly know what you want to cook. The following varieties are distinguished:

• brown lentil. Its aroma is slightly nutty. It is best to cook soups and thick stews from the brown variety;
• red lentil. It boils quickly, has a spicy taste. Puree or porridge from red lentils will appeal even to an experienced gourmet;
• green lentils. Well keeps the form at cooking and differs in sharp taste. These features make green variety ideal ingredient for vegetable salads;
• "beluga". The smallest variety, outwardly resembling caviar, which is reflected in the name. The variety is universal, it is suitable for soups and cereals, as well as salads.

Contraindications for taking lentils for weight loss

Despite the extensive scope, lentils, whose beneficial properties for weight loss are undeniable, also have a number of contraindications for taking.

If you suffer from joint diseases, gout or an acute form of genitourinary diseases, refrain from introducing this beneficial legume into your diet.

Be very careful with this product if you have been diagnosed with diseases of the digestive tract, gallbladder or pancreas. This is due to the fact that lentils can start fermentation processes in the stomach or intestines, which will negatively affect the diseased organ.

Lentil porridge, the recipe of which you will find in this article, can provoke the formation of kidney stones. Therefore, be sure to control your well-being if you have a tendency to kidney disease.

Refrain from losing weight with lentils even if you suffer from hemorrhoids or difficulty urinating.

What is useful and the results of losing weight? Everything is detailed in this article.

How to take furosemide for weight loss page.

An exciting article about the use of metformin for weight loss, doctors' reviews - read only on our website.

How to cook lentils correctly?

1. Before cooking, sort the cereals and rinse under water.
2. Add the washed cereal to a pot of boiling water at the rate of 1 cup of lentils to 2 cups of water
3. During the cooking process, if desired, you can add 1 tablespoon of olive oil, cook under the lid and over low heat
4. Boiling time depends on the selected variety, below is a time table
5. You can add salt at the end of cooking - a couple of minutes before cooking

How much time to cook?

• orange variety - 20 minutes
• brown variety - 20-25 minutes
• Red variety - 25-30 minutes
• green variety - 40 minutes

Simple lentil recipes for weight loss

If you have decided and want to try the lentil diet, learn a few simple recipes to prepare. They will not only help you achieve the desired harmony, but the whole family will definitely like it as an addition to the usual diet. Lentil dishes, the recipes of which you will see below, are easy to prepare and very tasty.

Lentil porridge recipe. Soak 250 grams of green variety for 3-4 hours, then rinse well. After the grains begin to swell, rinse them again, pour water and put on fire. You need to cook porridge for about 40 minutes, if you wish, you can add salt or add spices, onions or fried carrots.

Diet lentil soup for weight loss - recipe. Rinse 200 grams of lentils well and drain with a colander. Cut the potatoes into small cubes, grate the medium-sized carrots, and cut the leeks into rings. Since you need to cook lentils for at least 45 minutes, fill them and vegetables with water and put on fire. Can be prepared separately meat dish according to your taste and serve it with lentil soup. Top with sour cream if desired.

Stewed lentils with vegetables. Leave 250 grams of lentils overnight in cold water. Saute the onions, carrots and bell peppers until lightly golden. Put the vegetables in the lentils, add some water, close the lid and simmer until the lentils are tender. Ready-made stewed lentils, whose beneficial properties for weight loss you will feel for yourself, go well with fresh herbs.

Lentil soup. Soak 350 grams of lentils overnight. In the morning, rinse and put on fire, adding as much water as you want the stew to be thick. Separately, stew the chopped tomato, salting and adding garlic, pepper and spices to it to taste. Add the tomato paste to the lentils and puree the mixture in a blender.

Lentils in olive sauce. Among the benefits of lentils for losing weight, one can especially highlight the number of cooking options. If you are tired of the usual soups and cereals, you can try to create new recipe to your liking. For example, season cooked boiled lentils with olive oil and tomato juice with olives and fresh dill.

Video recipe for lentil soup

Thus, without a serious revision of your own diet, and even more so without strict food restrictions, you can lose weight with lentil dishes. rich and useful composition This culture will help you replenish many of the elements necessary for the body. Ordinary lentils, whose recipes are available even to novice housewives, may be the very way that will help you on your way to a slender waist.

It has long been known about how useful it is to use legumes in the fight against excess weight, this fact has been scientifically confirmed.

Best of all, lentils cope with this task, it is used quite often for weight loss, since it has managed to prove itself very well. Today I want to tell you about its benefits and show you some examples of dishes that are great for getting rid of extra pounds.

The harm and benefits of lentils for weight loss

Lentils have been eaten by humans for a very long time. Historians claim that the first mention of its use dates back to the times of such ancient states as Rome and Greece.

Over this long period of history, lentils have established themselves as not only an incredibly tasty variety of cereals, but also as a means to achieve several goals at once.

What are the beneficial properties of lentils?

• First of all, it should be noted a property that is characteristic of all representatives of legumes, but in lentils it is especially pronounced - this is an abundance of vegetable protein. It is this cereal that is distinguished by the minimum amount of fat in its composition.
• In addition, lentils contain a lot of fiber, which normalizes digestion and prevents the formation of cancers in the digestive tract.
• The cereal contains a huge amount of trace elements, so necessary for our body. Doctors say that such a variety and nutritional value allows you to replace with lentils not only a huge number of other cereals, but even meat.
• Since it contains a large number of iron, cereals are recommended to be consumed with those foods that are high in vitamin C, it can be greens or some varieties of vegetables. The fact is that iron can be well absorbed only together with substances from similar products.
• Recent studies have also confirmed that lentils can prevent the formation of certain types of cancer. This effect is achieved due to the high content of isoflavones, which is interesting, they are not destroyed by heat treatment, no matter how strong it is. That is why this cereal is often used as a prophylactic of such diseases.

Now it is necessary to mention the fight against excess weight and what characteristics lentils have for this. Beneficial features for weight loss, this cereal is truly colossal.

Its calorie content is quite low - about 120 kcal per 100 grams of the finished product.

Moreover, this figure is even reduced if you use pre-calcined cereals for food. Those carbohydrates that are part of lentils give a long feeling of satiety and are not deposited in the form of body fat.

When Lentils Hurt

It is important to note that speaking only about the benefits of lentils for weight loss, one should not forget about some negative properties.

• The main disadvantage of this cereal is the provocation of salt and stone deposits. This means that frequent consumption of lentils is contraindicated for people who are prone to the formation of stones or sand in the kidneys, as well as various joint diseases. A huge amount of various minerals that make up lentils contributes to the deterioration of the situation in these areas. It is for this reason that doctors are sharply negative about its use in significant quantities.
• In addition, cereals can block the absorption of certain nutrients, which is also referred to as negative traits.
• Almost all legumes are known for their not very pleasant property to provoke fermentation in the lower sections. digestive system. Lentils are no exception. For this reason, it is not recommended to eat it for those people who suffer from diseases in this area, or who already have a predisposition to such disorders.

So, there are a large number of varieties of this cereal, but only four varieties are most widely represented on our market. All of them have unique flavors and structural properties. For this reason, it will depend only on your personal choice what kind of lentil dishes for weight loss will turn out in the end.

• Red- most popular variety. It boils very quickly, so it is used to prepare various cereals.
• brown- due to the fact that it has a very delicate taste, it is added to soups. Quite often, at the same time, mashed potatoes are made from it, which makes the soup thicker.
• Black or Beluga- very small lentils, used for cooking almost any dish, since there are no restrictions on its use. Beluga makes excellent salads, cereals and soups.
• Green or "Pui"- very fragrant, and sometimes spicy cereal. It is distinguished by incredible hardness and elasticity, even after prolonged heat treatment it retains its shape and taste. Most often added to salads, to give them some piquancy.

Lentils: cooking recipes for weight loss

There are many ways to cook lentils for weight loss, I will tell you about the most successful of them. These recipes are quite simple to execute, so they do not require any specific culinary skills from you.

Below, several types of diets will be described, in which all these dishes are used. It should be noted that the addition of salt is up to you. If you want to get a stronger effect from the diet, then it should not be added.

It is important to remember that adding fresh herbs when serving will achieve not only an aesthetic effect, but also increase the benefits of eating lentils. That is why I recommend serving absolutely every dish from the recipes below with a small amount of finely chopped parsley, dill and celery.

• Rinse the groats and soak for several hours in cold water. The only exception is the red variety of lentils, since it is perfectly boiled by itself.
• Pour water into a saucepan. The proportion of cereals and liquids is 1 to 2. Wait for the boil.
• Pour the cereal into the water and cook over low heat for about 30 minutes. Lentils should absorb all or almost all of the water.

Slimming lentil soup

• 200 grams of lentils should first be thoroughly washed.
• 100 grams of potatoes, 100 grams of leeks and 100 grams of carrots prepare for cooking: wash, peel and cut.
• All ingredients should be added to a pot of boiling water and boiled for an hour.

When serving, it is allowed to add a small piece of boiled chicken breast or lean beef to the plate.

• Soak a small amount of lentils for several hours cold water, in this example I will take 500 grams. For red cereals, soaking is not necessary.
• Pour one liter of water into a saucepan and bring to a boil.
• Pour the cereal into the water and cook over low heat. As the water evaporates, add boiling water to the pan and mix thoroughly. It is important to get a consistency close to puree.
• In parallel, it should be extinguished in a small amount vegetable oil finely chopped four tomatoes, onion and garlic clove. This is done until softness is achieved.

Both lentils and tomatoes are mixed together and mashed with a blender.

Braised lentils for weight loss

• Soak a small amount of lentils in cold water for several hours. This time, her red variety is no exception.
• Prepare carrots, onions, bell peppers and one tomato for cooking: peel and finely chop.
• On a small amount of vegetable oil, start sautéing vegetables, after a while add lentils and a little water to them, cover with a lid.

The dish should be stewed until the cereal grains are completely softened.

3 types of lentil diet for weight loss

In total, there are three types of diets that use lentils. All of them differ in the rigidity and diversity of the diet. Choose one or another type of diet, depending on what effect you want to achieve - whether it is maintaining a normal weight, or quickly losing its excess.

light lentil diet

One of the most sparing and at the same time absolutely harmless diets is lentil, with the replacement of one meal a day.

Its essence boils down to a general reduction in calories consumed per day, and one of the meals, most often dinner or lunch, is replaced by a dish from the list above.

Significant weight loss is not observed, a maximum of 1-2 kilograms in a couple of weeks. However, this technique is a great way to keep your weight under control and prevent it from gaining.

Mono diet with lentils

A rather heavy, but very effective diet is based on the use of only one dish - the main and only ingredient of which is porridge-like lentils for weight loss.

If you are going to cook lentil dishes for weight loss, everyone who is losing weight should learn some of the properties of the main ingredient and the secrets of its preparation, for example, that this kind of bean should be boiled in unsalted water - this will help to avoid too much salt in the finished product. It is also important to note that it is better to use red lentils for cooking, because this variety contains the most substances needed by the body.

Is it possible to eat lentils while losing weight

This genus of legumes contains alimentary fiber so eating them will lower your cholesterol levels. In addition, soluble fiber blocks carbohydrates, so blood sugar levels do not fluctuate, which is important for diabetics. Eating lentils is not only possible, but also necessary, because the fiber contained in it quickly and permanently saturates the body. Useful substances in the composition of the product improve metabolism, which is also important for those who are on a diet.

calories

To speed up the process of losing weight, you need to change your diet - instead of high-calorie foods, take lighter ones, those that contain a minimum of calories. This type of legume is ideal for this. So, the calorie content of lentils is 116 kcal per 100 grams. A feature of the product is that the finished portion contains a minimum of fat - only about 2 g, carbohydrates 53 g and 35 g of protein.

What is useful

Lentil groats, which are in the human diet in any form, have a beneficial effect on the body. Lentils are good for weight loss because they:

• has a low calorie content;
• rich in protein, thanks to which the body spends a lot of energy on its absorption;
• saturates the body with folic acid, micro and macro elements, vitamin B6;
• There are several varieties, due to which even the dietary menu will always be varied.

Lentils contain soluble and insoluble fiber. The use of soluble fiber will contribute to the fact that, by eating delicious food, you will still strengthen your immunity and normalize digestion. Insoluble fiber also has a beneficial effect on weight loss - it stimulates intestinal motility, contributing to the gentle removal of toxins and even stagnant toxins.

Dishes

There are several varieties of this group of legumes, but for weight loss, many women choose red lentils: it is peeled, boils faster and, compared to other varieties, has a milder taste. Remember that before cooking, the cereal should be immersed for 5 hours in cold water to swell - this will speed up the cooking process. Having decided on the variety, reproduce recipes for lentil dishes for weight loss - the result will be not only beautiful shapes but also tasty and healthy food.

Recipes

Those who want to improve the metabolism in the body, strengthen the immune system and at the same time get rid of extra pounds and centimeters at the waist need to reconsider not only their lifestyle, but also their diet and add lentil dishes to the menu. Be sure to write down the most popular and easy-to-prepare lentil recipes for weight loss in your cookbook.

Puree

• Servings: 2 persons.
• Calorie content of the dish: 109 kcal.
• Purpose: for breakfast.
• Cuisine: Russian.

To prepare a diet puree, you will need black or red lentils, because these varieties have a more pleasant taste. The bean product must be pre-soaked - so the cooking time will be significantly reduced. Lentil puree is very satisfying and nutritious, so it will help women lose weight and at the same time will not allow you to starve.

Ingredients:

• lentils - 1 tbsp.;
• onion - 1 pc.;
• oil (vegetable) - 1 tbsp. l.;
• carrots - 2 pcs.;
• spices - to taste.

Cooking method:

1. Pour water into a saucepan, put on the stove, making a strong fire. When the liquid begins to boil, pour a glass of cereal, boil the bean cereal until soft over low heat.
2. Chop the onion, grate the carrot.
3. Pour a tablespoon of oil into the pan, sauté the vegetables for 2 minutes.
4. Put stewed vegetables to the finished porridge, boil everything together for another 5 minutes, add spices, and then mix the mass and turn off the gas.
5. Load the mixture of cereals and vegetables into a blender, beat until a thick consistency.

• Cooking time: 40 minutes.
• Servings: 2 persons.
• Calorie content of the dish: 68 kcal.
• Destination: for lunch.
• Cuisine: Russian.
• Difficulty of preparation: easy.

Considering lentil recipes for weight loss, you should pay special attention to liquid dishes. Some people cook this soup in chicken or meat broth, but if you want to get rid of 2-3 extra pounds, use a vegetable broth. A dietary lentil soup will have a wonderful smell if you sprinkle it with herbs. To make the dish more satisfying, you can additionally put croutons grated with garlic on the plate.

Ingredients:

• allspice - 3 peas;
• salt - 1 tsp;
• Bay leaf- 1 PC.;
• onion - 1 pc.;
• tomato paste - 1 tbsp. l.;
• black pepper - a pinch;
• red lentils - 200 g;
• olive oil - 1 tsp;
• rice - 2 tbsp. l.

Cooking method:

1. Cut the peeled onion into cubes. In a frying pan heated with olive oil, fry the cubes until golden brown.
2. Add a spoonful of tomato paste to the onion, simmer the fry for another 3 minutes.
3. Boil rice with lentils for 10 minutes, pouring them into boiling water.
4. To ready-made cereals, put onion stewed in pasta, add spices to the future dish, salt. Bring to a boil, turn off the gas.
5. You can pour the soup into a bowl and serve, garnishing with a sprig of parsley.

warm salad

• Cooking time: 35 minutes.
• Servings: 2 persons.
• Calorie content of the dish: 82 kcal.
• Destination: for lunch.
• Cuisine: Russian.
• Difficulty of preparation: easy.

If you want to treat yourself to a tasty but low-calorie dish, you can make a lentil salad. Dietary food is made using green cereals, because it contains more fiber than red. A warm salad can be made with bacon, but it will be more useful and suitable for weight loss if you add pumpkin and feta cream cheese.

Ingredients:

• oil (olive) - a few drops;
• Feta - 200 g;
• pumpkin (fresh) - 300 g;
• boiled lentils - 200 g;
• provencal herbs - 1 tsp;
• spices - to taste.

Cooking method:

1. Cut the pumpkin into cubes, sprinkle them with Provence herbs, fry in oil.
2. A glass of lentils, soaked in advance (5 hours before cooking), boil, add spices.
3. Feta cheese cut into cubes.
4. Mix all ingredients, season more if desired.

Stewed

• Cooking time: 50 minutes.
• Servings: 2 persons.
• Calorie content of the dish: 71 kcal.
• Destination: for lunch / dinner.
• Cuisine: Russian.
• Difficulty of preparation: easy.

In the diet for weight loss, it is allowed to use lentils in any form: boiled, stewed, baked, steamed. For example, stewed lentils will serve as an excellent side dish for meat cutlets or mushroom dishes, while it is so nutritious that it can replace bread. This legume is best paired with vegetables. Learn how to cook such a dietary and flavorful dish.

Ingredients:

• lentil groats - 200 g;
• hot red pepper - 1 pc.;
• carrots - 1 pc.;
• bell pepper - 2 pcs.;
• garlic - 2 cloves;
• parsley or cilantro - 1 bunch;
• olive oil - 1 tbsp. l.;
• tomatoes - 3 pcs.;
• onion - 1 pc.;
• spices - to taste.

Cooking method:

1. Rinse a glass of lentil groats, while draining the water until it is clear. Boil the product until cooked.
2. Cut onion, fry.
3. Chop the garlic cloves, cut the bell pepper and other vegetables into cubes.
4. Send vegetable blanks to fry for onions.
5. Finely chop the tomatoes, add to the pan, fry for another 5 minutes.
6. Pour ready-made cereals to the vegetable mass, sprinkle with spices, herbs. Simmer food for another 2 minutes.

Diet

Those who want to lose weight with lentil dishes should know that there are two types of diet based on this legume:

1. The classic lentil diet is when lentil dishes are eaten once or twice a day. The rest of the menu (the same applies to breakfast) can consist of any other products. When passing classic version diet, it is recommended to exclude sweets from the diet and limit the intake of fatty foods.
2. Strict diet - when lentil dishes replace all others. The duration of a strict diet should not exceed 7 days, and the number of meals should be at least 4 times / day. The result of such nutrition will be a loss of about 3 kilograms of weight.

Video

Lentils have been known since biblical times. Hearty stews were prepared from it in Ancient Rome and Egypt, accessibility made it popular with the population of Medieval Europe. But it would be a mistake to consider lentils as a dish of the poor - it was eaten by all classes. Known recipes for gourmet cream soups served to royalty. In the East, lentil soups with spices and spices are traditionally prepared. In Russia, this type of bean has been known since the 11th century; for a long time, lentils were the main dish on the table of a Russian family.

The benefits of lentil dishes cannot be underestimated. Nutritious and valuable product, which, thanks to its composition, helps to get rid of a number of health problems. Doctors in Europe, in the Middle Ages, introduced it into their medicines. Chinese medicine recommended lentil soups as "warming". In the cool season, lentil soup puree with spices is indispensable.

Lentils contain almost 60% of easily digestible protein, so cereals and soups from it can replace meat products by nutrition. Lentils are very rich in fiber, minerals, carbohydrates, vitamins. This makes it one of the staples in diet food. It should be noted that during heat treatment, useful substances are preserved.

There are a lot of recipes for lentil dishes. It is served as a first course or side dish. Dietary recipes, as a rule, contain various vegetables, chicken, meat, mushrooms in their compositions. Lots of options, but prerequisite is the combination of ingredients. It is customary to decorate lentil dishes with fresh herbs, mint, basil.

Diet soup puree with lentils and zucchini

This soup recipe does not use fats, all vegetables are boiled and ground in a blender. Zucchini will give the soup puree more delicate taste. Calorie content 90 kcal / 100 g

Ingredients:

1. Water 1.2 l
2. Red lentils** 400 g
3. Carrot 200 g
4. Zucchini 200 g
5. Bulb onion 100 g
6. Salt, pepper to taste
7. Parsley greens 10 g
8. Green onion 10 g

Pour lentils into a pot of water and cook for 15 minutes.

Prepare vegetables - chop carrots, zucchini, onions.

Put the chopped vegetables into the bowl with the lentils. Cook for another 10-15 minutes until done. Pour the finished soup into a blender bowl and process until smooth. Serve garnished with finely chopped green onions and parsley.

** You can use yellow or brown, but they take a little longer to cook.

Lentil soup with spices

A great recipe for lovers of aromatic dishes with spices and spices. When preparing soup, a minimum of fat is used. Spices will give the soup puree a piquant taste and a “warming effect”. The perfect dish for cold days. Calorie content 100kcal/100g

1. Vegetable broth 1 l
2. Red lentils 400 g
3. Bulb onion 100 g
4. Carrot 300 g
5. Olive oil 5 g
6. Salt, paprika, black pepper, curry, rosemary, ground ginger - to taste
7. Garlic 5 g
8. Green cilantro 10 g

Rinse the lentils and cover with water. Cut onions and carrots.

Pour a spoonful of olive oil into a saucepan (it is advisable to use dishes with thick walls). Lightly fry the onion in hot oil, then add the carrots. Simmer for 5 minutes. Pour in vegetable broth. Then add the lentils, after draining them. Salt, pepper, put spices, garlic. Cook, stirring lightly over medium heat until tender. Pour the soup into a blender bowl and process until a homogeneous mass is obtained. Then put the soup puree in a soup bowl. Garnish with chopped cilantro before serving.