How to sprout lentils at home and what can be prepared from this natural product? “Sprouted lentil soup” What to cook with sprouted lentils

Hi all!
It's been a while since I've posted soup recipes. I'm fixing it right away. Today we will cook sprouted lentil soup(green).

Why sprouted? I could say that the awakened cereals and beans contain much more useful substances. I cannot verify this, so I will take the word of those who say so.

But in fact, while I was going to cook this soup for a couple of days, I washed the lentils once again ... she did not wait for me - and sprouted. 🙂 Which once again proves that it is advisable to plan the menu a week ahead.

Let's get back to our meal. Elementary soup and very tasty. For him, it is not necessary to soak and germinate lentils.

If you want to grow– 1st day soak lentils in water. 2nd - rinse and pour water just below the level of the lentils. On the 3rd it will sprout, it will be possible to cook our soup.

If you don't want to bother with soaking, let alone sprouting lentils, cook without soaking, it will turn out quickly and tasty. True, in this case, the broth will be darker in color, which is not very beautiful. It is better to hold the lentils in water for at least 5-6 hours so that it swells, then change the water and cook.

Ingredients for a 2L pot:

green lentils - half a glass,

brown rice - 3 tbsp (if there is),

onion - 0.5 pcs.,

carrots - 1 pc.,

potatoes - 1-2 pcs.,

cauliflower - 150g,

celery - half a stick.

Spices:

Bay leaf,

any "universal" - 0.5 tsp,

turmeric (if any) - 0.5 tsp

asafoetida (if any) - on the tip of a knife,

black pepper - to taste

vegetable oil.

How to make Sprouted Lentil Soup:

Pour ¾ volume of water into a 2 liter saucepan, set to heat. When the water boils, add the lentils and brown rice (you can do without).
After 10 minutes of cooking, add the diced potatoes.

In parallel, fry finely chopped onions with celery and carrots in a pan, add turmeric at the very end and keep on fire for 30 seconds.

Add roast to soup, salt everything, throw bay leaf + other spices. Leave on fire for 3 more minutes.
Garnish with herbs and serve.
Note: mega-healthy brown rice is cooked 1.5 times longer than white rice, so we put it in the pan at the same time as lentils. If you don't have brown rice, cook without it.
Bon appetit!

If you think that sprouted grains- a product of recent times, then you are mistaken. They were actively used by the ancient Chinese and Egyptians, our Slavic ancestors prepared beer, cereals and kissels from them. As soon as the seed begins to hatch, the amount of biologically active substances in the germ zone increases - enzymes, micro- and macroelements, antioxidants, vitamins, their assimilation at this time is maximum.

What seeds are germinated?

For quick germination, look in the markets that we call mash, it begins to germinate quickly, and the next day after soaking it is almost ready for use. Other legumes are not as nimble, but also sprout fairly quickly. Can be germinated , peas, small and large varieties.

Almost everything is germinated from cereals - spelled, barley. In relation to buckwheat, there is a clarification - it makes sense to germinate only green buckwheat, brown, which is sold in stores, has already undergone heat treatment, it will not give sprouts.

Sprouted grains can also be used in hot dishes, but they lose some of their useful qualities, but they give new shades of taste.

Cooking:

Transfer the sprouted lentil seeds to a bowl. Heat a small skillet over low heat. Add ground cumin and sauté until fragrant, about one minute. Combine cumin, olive oil, lime, garlic, salt and pepper in a large bowl. Whip a little while mixing. Add lentils, tomatoes, carrots, green onions, cilantro and jalapenos. Mix well. Before serving, cover and chill in the refrigerator, let stand for 1 hour so that the flavors of the products mix and the dish is filled with delicious taste.

Greetings to all!

Many of our compatriots today want to know how to sprout lentils. After all, the recent craze for sprouted cereals is not a tribute to fashion, but a real way to give your body real living food. Since germinated crops are very useful and lentils are no exception in this regard.

This legume culture, which is zoned on the territory of Russia, is very well perceived by our body and is a unique storehouse of vegetable proteins, comparable only to meat. Therefore, this natural product is the leader in the diet of vegetarians, raw foodists, adherents of a healthy diet or those who follow their figure.

In my article I will tell you how to make lentil sprouts yourself. What are they valued for? What is included in their composition? What useful properties do they have, and what dishes can be prepared from them.

Today, on the shelves of supermarkets, in addition to the familiar cereals from rice, wheat, peas or buckwheat, you can also see lentils. These are small black, red, green or brown seeds of a flat-shaped annual plant of the legume family.

Forgotten in Soviet times, lentils are considered one of the oldest cereals that people have used since the era of Ancient Rome for cooking, treating nervous disorders, colds and stomach diseases.

However, sprouted lentils have always been considered the most valuable. After all, in this state it is most useful due to the energy and enzymatic activity that occurs in it, which ensures the creation of a new life.

Here, the number of easily digestible for humans increases significantly:

1. Belkov;
2. Essential amino acids lysine, tryptophan, methionine;
3. carbohydrates;
4. zinc;
5. Copper;
6. Fiber;
7. Vitamins from the group A, C, PP, B, E;
8. folic acid;
9. Yoda;
10. potassium;
11. molybdenum;
12. Bora;
13. Antioxidants;
14. magnesium;
15. Sulfur;
16. calcium.

Due to the unique combination of these nutrients in a vitamin-mineral complex, regular consumption of lentil sprouts for food allows a person to:

• Maintain the health of the skeletal system, the elasticity of the cells of the epidermis, the youthfulness of the skin.
• Strengthen the processes of hematopoiesis.
• Normalize metabolism.
• Raise hemoglobin levels.
• Improve the functioning of the digestive system and brain activity.
• Energize your cells.
• Protect the body from the negative effects of free radicals.
• Treat anemia, arthrosis, colitis, uterine bleeding in women, stomach ulcers, colds.
• Recover from serious illnesses.
• Prevent the development of bronchitis, pneumonia, tuberculosis, oncology.
• Make the vascular walls more elastic.
• Burn excess body fat.
• Regulate blood sugar levels and water-salt balance.
• Reduce bad cholesterol levels.
• Resist viruses and bacteria.
• Strengthen the structure of the hair and nail plates.

Germination technique

Sprouting lentil sprouts at home is absolutely easy. It will only take a couple of days. To do this, you just need to follow this scheme.

1. Initially, take a large seed variety of lentils. I usually take the green one.
2. Then I choose from it, if any, garbage, broken or damaged grains, I wash these seeds in a colander under running water.
3. After that, I spread the prepared lentils in a special container, a tray or just in a deep bowl, pour water at room temperature one to four, and set aside in a warm, dark place for 12 hours.
4. I drain the water and cover the seedlings with polyethylene for another 24 hours, while after 12 hours it is necessary to change the water.
5. The second or third day is an excellent option for sprouted lentils to eat. Her pale green sprouts will reach 1-2 cm and will:

• soft;
• Nutritious;
• useful;
• Crispy;
• With a pleasant sweetish-nutty flavor.

Store ready-made sprouts in a closed container without water or in a bowl under damp gauze and a closed lid for no more than 3 days, in the refrigerator. From time to time, with a frequency of 5 hours, or immediately before use, the sprouts should be washed from mucus under running water.

I also found the following helpful video on u-tube.

Cooking recipes

Correctly, lentil sprouts can be eaten raw with honey, dried fruits or apples, or by adding them to various:

• Soups;
• puree;
• Sandwiches;
• Rollam;
• Vinaigrette;
• Stew;
• Raw pates;
• Second courses.

The sprouts themselves have a surprisingly pleasant taste, reminiscent of young green peas, but not as sweet. And in order not to search the Internet for recipes with lentil sprouts, I have already prepared the simplest ones for you.

Salad

This diet dish with lentil sprouts is created on the basis of any seasonal vegetables such as:

1. Chinese cabbage;
2. Ogurtsov;
3. carrots;
4. Sweet bell pepper;
5. Chopped green onions, cilantro or torn lettuce leaves.

Traditionally, all these vegetables are cut, poured into a salad bowl. A few tablespoons of lentil sprouts are added to them and everything is mixed.

Before serving for food on the table, the salad can be seasoned to taste with salt, garlic, sesame seeds, apple cider vinegar, linseed or spices, and boiled quail eggs cut in half on top of it.

Another salad recipe can be viewed in the next video.

cutlets

This is a very interesting dish to taste even gourmets. After all, nutritionists believe that, giving life to a sprout, lentil seeds acquire a double power of nature, which is able to enrich the human body with the necessary useful substances for it.

Traditionally, for the preparation of such cutlets, minced minced meat from one chopped bell pepper and one medium-sized carrot should be prepared on a blender.

Two cups of lentil sprouts, 3 tablespoons of flax or buckwheat flour, spices to taste are added to the resulting puree, everything is mixed, and then small cutlets are formed.

Fry them in a frying pan, preferably with a non-stick coating, in hot oil for one or a couple of minutes on both sides, depending on the heat.

Soup

To prepare this soup you will need to take:

• One small onion;
• Medium carrot;
• A glass of lentil sprouts;
• A couple of tablespoons of long-grain rice;
• 2-3 potatoes;
• Fresh greens.

According to the technology, you first need to put a pot of water on the gas stove to boil. Then finely chop the onion, grate the carrots and make a simple frying out of them. Next, it will need to be poured into boiling water and add finely diced potatoes to it.

After it is cooked until half cooked, rice and lentil sprouts are sent to the pan. The soup is cooked for a total of 20 minutes. At the end of its preparation, spices are added to taste, and before serving, it is decorated with chopped herbs.

In conclusion of my story, I want to summarize and tell you that the benefits of lentil sprouts can not be overestimated. However, everything is good in moderation.

At the same time, people with gastrointestinal problems, gallstones, dysbacteriosis, or gout should not use them. Since some of the components of this nature of the product contribute to the production of purines and their deposition on the joint tissues or lead to increased gas formation and can cause pain or bloating.

To everyone else, bon appetit!

Health to you and good mood!

Lentil sprouts are a unique protein product essential for vegetarians. It contains a large amount of vitamins and minerals. Sprouting lentils is quite simple, there are many recipes for cooking dishes from a sprouted product. However, beginners definitely need to figure out how to germinate lentils correctly in order to get the most useful product.

P sprouted lentils: why sprouted

Sprouted lentils help lower blood glucose and cholesterol levels. Nutritionists recommend including lentil sprouts in the diet for people suffering from obesity.

The product is a source of protein (26%), fats (2%), carbohydrates (53%), including fiber (19%). In addition, it is rich in chemical elements: vitamins, amino acids (lysine, tryptophan, methionine), macro- and microelements. The calorie content of the product is only 105 kcal. In lentils you can find vitamins of groups B, A, C, E, PP. It contains trace elements: chlorine (Cl), sulfur (S), potassium (K), sodium (Na), magnesium (Mg), phosphorus (P). Macroelements: aluminum (Al), boron (B), iron (Fe), copper (Cu), nickel (Ni), fluorine (F), zinc (Zn), selenium (Se), iodine (I), bromine (Br ).

Chemical composition of the product after germination

After sprouting lentils, the concentration of the following substances increases in it (per 100 g of product):

• dietary fiber from 8.3% to 9.8%;
• water-soluble antioxidants from 42 ml to 90 ml;
• the concentration of ascorbic acid increases 16 times (from 2.8 to 45.2);
• the content of enzymes increases up to 43 times.

Attention! An increase in the content of vitamin C during germination is characteristic only for lentils; in other cultures, such features were not found.

Also, scientists found an increase in other useful substances in sprouts: B2, B6, PP.

It has been proven that the activity of enzymes in sprouts is maximum on the third day, starting from the fifth day, the level of enzymes actively decreases.

sprouted lentils

The benefits of sprouted lentils

Regular consumption of dishes from lentil sprouts has a beneficial effect on the body:

• the digestive system improves;
• there is a positive effect on the genitourinary system;
• immunity increases;
• improves skin color and elasticity;
• the structure of hair and nails is strengthened;
• the level of hemoglobin rises.

In addition to the above, studies show that if you take sprouts at least three times a week, the risk of cancer is reduced.

How to sprout lentils at home for food

Any variety of legume is suitable for germination. However, you should know that large seeds germinate longer, but they turn out to be more fragrant. How to soak lentils? There are two proven methods.

An easy way to germinate

How to sprout lentils at home? First you need to soak it by rinsing the whole grains under running water, and laying them out on a plate (one handful of grains is enough).

Soaking lentils

Soaking is done so that the water completely covers the grains. When asked how much water is needed to germinate lentils, experienced people advise taking about 150 ml of water for an average handful of grains. With this proportion, it turns out to grow a quality product.

The next day, the water should be drained, the seeds washed and put back on a plate to germinate. Add a little water and cover with wet gauze, folded in several layers. Thus, you need to soak for 3 days. At the same time, by the end of the second day, seed germination will be noticeable.

Important! When soaking, you may encounter such a problem as rotting. The reasons may be: dirty dishes, poor-quality water, insufficiently washed grains. Therefore, the cleanliness of the product and dishes must be constantly monitored.

Growing lentils using the canning method

It is necessary to sort large seeds from small ones and place them in a liter jar. Rinse and fill three-quarters full with water. The proportions of water are one glass of lentils per 200 ml of liquid.

After one day, rinse the beans and pour water again so that the grains are completely covered. Soak for another day by placing the jar in the refrigerator at a standard temperature of 15°C. Already on the second day, edible sprouts appear. But in general, the product should be soaked for three days.

Store the finished product in the refrigerator, but not more than 5 days.

How to use sprouted lentils

Beginners, who are poorly versed in the question of whether it is necessary to soak lentils at all before sprouting, probably do not know cooking recipes either. There will be several cooking methods below.

Lentil salads

Sprouted beans can be eaten separately or as a side dish, adding to salads. Connoisseurs note that lentil sprouts taste like green peas, so you can safely cook homemade food from them.

Salad "Slimnyashka"

• 50 g of germinated seeds;
• 1 pack of tofu cheese;
• 1 cucumber;
• 1 tomato;
• 2 tbsp. l. lemon juice;
• 1 st. l. mustard oil;
• greens (dill, parsley, onion);
• salt to taste.

Cut vegetables and cheese into cubes, chop greens. Put all the ingredients in a bowl, add oil, lemon juice, salt and stir.

Salad "Summer"

• 2 sweet peppers;
• a bunch of greens;
• 100 g of sprouted lentils;
• 2 tbsp. l. mustard oil;
• salt and spices to taste.

Chop the pepper into strips. Put chopped greens, lentil sprouts. Salt, add spices, season with oil.

The vinaigrette

• 100 g of germinated seeds;
• 1/2 can of green peas;
• 2 pcs. medium-sized boiled beets;
• 1 PC. boiled carrots;
• 3 pcs. boiled potatoes;
• 1 PC. red onion;
• 2 pickles;
• 300 g sauerkraut;
• salt to taste;
• mustard oil or lemon juice for dressing to taste.

Venigret

Peel boiled vegetables and cut into cubes. Cut the peeled onion into strips. Cucumbers cut into cubes. Cut sauerkraut, add peas, soaked lentils. Mix all the ingredients and pour over the vinaigrette.

Sprouted Lentil Sauce

• Juice of 1/2 lemon;
• a bunch of cilantro;
• 100 g of germinated seeds;
• salt and spices to taste;
• 1 st. l. mustard oil.

Place all ingredients in a blender and blend until smooth.

Sprouted Lentil Soup

• 1 medium onion;
• 1 medium carrot;
• 1 cup sprouted lentils;
• 2 tbsp. l. long grain rice;
• 2 potatoes;
• a bunch of greens;
• 1 bay leaf.

Finely chop and saute the onion and carrot. Transfer cooked vegetables to a bowl. Add peeled and chopped potatoes. Rinse rice, beans and put in a saucepan. Cooking takes 20 minutes on medium heat. At the end, add salt, spices and finely chopped greens.

Sprouted Lentil Soup

Sprouted lentil cutlets

• 400 g of sprouted lentils;
• 1 carrot;
• 1 bell pepper;
• 3 tbsp flax flour;
• 3 tbsp mustard oil;
• salt and spices to taste.

Grind carrots on a fine grater. Pepper clean and finely chop. Soak the lentils in advance and put in a bowl. Add the rest of the ingredients, grind with a blender until smooth. Shape into patties and fry for 2 minutes in oil on each side.

The benefits and harms of sprouted lentils

Doctors and nutritionists advise taking legumes in any form, as they are a source of essential nutrients.

Important! Especially the product is necessary for women, as it promotes weight loss, is indispensable for problems of the reproductive system during menopause.

According to statistics, women are twice as likely to suffer from varicose veins of the lower extremities. Due to the substances that strengthen the walls of blood vessels, the sprout diet is indispensable for patients suffering from varicose veins.

Beans are also useful for children - they normalize brain activity, strengthen the skeletal system.

It is not recommended to use sprouts for digestive problems. Legumes irritate the walls of the stomach, promoting gas formation. It is not advisable to eat lentils for people with cholecystitis and a history of urolithiasis. Since the product promotes the synthesis of purines, it is not recommended for people suffering from arthritis.

Thus, sprouted lentils are a unique product that has a beneficial effect on the body. As noted earlier, the product is useful for the central nervous system. It has the ability to prevent seasonal colds, being a source of antioxidants. It has been proven that if the pathogen has already provoked the disease, then the use of the product accelerates recovery. Also, lentils are indispensable in the recovery period after injuries and operations. During pregnancy, bean sprouts help strengthen the body's immunity.