Lentil seed sprout salad. Sprouted lentils: composition, protein, vitamins, benefits and harms to the body, recipes

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!

Sprouted lentils bring great benefits to our body. The substances contained in it contribute to the normalization of the central nervous system, help with bleeding and strengthen the immune system. Why grow it?

Sprouted lentils are an excellent preventive and therapeutic product

In fact, after this event, the composition of lentils is enriched with vitamins, microelements, folic and nicotinic acids and many other useful substances. And to carry out such a procedure at home is quite simple. Let's look at how this can be done and how the inclusion of sprouted lentils in the daily diet will affect our health.

Beneficial features

During the germination of lentil grains, an impressive jump in the content of the following substances occurs:

• fiber - from 8.3% to 9.8%;
• water-soluble antioxidants - from 42 mg to 90 mg per 100 g;
• the concentration of vitamin C increases 16 times;

  Interesting fact! Only sprouted lentils can "boast" such a large-scale increase in vitamin C, in other seedlings of legumes, this trend was not observed.

• the concentration of enzymes increases up to 43 times already on the fourth day after the start of germination, but after the fifth day this figure begins to actively decrease.

This analysis proves that sprouted lentils are very beneficial. It is an excellent prevention of colds in the autumn-winter period and helps the body resist the harmful effects of the environment. It is recommended to include in your diet both adults and children, especially those who are often sick. At the same time, it was proved that even if the causative agent of an infectious disease has already entered the body, the use of seedlings greatly facilitates the patient's condition, and the disease proceeds without complications.

Lentil sprouts are rich in potassium, so they are effective for arrhythmia and atherosclerosis. A high content of organic iron contributes to an increase in hemoglobin levels and the formation of blood cells.

Indications for the use of this product may be as follows:

• anemia;
• uterine bleeding;
• increased bleeding of blood vessels;
• as prevention of pneumonia and bronchitis;
• for treatment and during the rehabilitation period after a cold;
• diseases of the digestive system;
• heart disease;
• for hematopoiesis;
• to normalize blood sugar levels.

Germination method

So now let's figure out how to sprout lentils. This can be done using the canning method. Absolutely all varieties of this legume can be germinated, but the result is different, and besides, large seeds will take much more time. But at the same time, large-seeded varieties will eventually have a brighter aroma.

Sprouted lentils should be stored in a glass container in the refrigerator. The storage period should not exceed 5 days.

Instruction

First you need to create the necessary conditions, since germinating grains need a sufficient amount of heat, light and moisture. In this case, the sprouts should be protected from direct sunlight. The best option would be diffused lighting.

When germinating, some are faced with the problem of rotting grains. This can happen due to a number of reasons: insufficient flushing, poor ventilation, dirty or too warm water. Take note of these facts and do not make such mistakes.

1. Rinse the lentils in several waters and put a thin layer on a tray.
2. Pour the grains with water at room temperature and leave for 10 hours.

   Important! Water is needed so much that its layer above the lentils is a few millimeters.

3. After a specified period of time, the liquid must be drained, the grains washed, thrown into a colander and allowed to drain.
4. Arrange on the same tray.
5. Sprinkle the seedlings with water, cover with a linen or cotton cloth and leave for another 24 hours in a cool place with diffused lighting.
6. Every 8 hours, the grains must be rinsed.
7. Put the sprouted lentils in a jar and cover with a cloth.

   Important! If you want to get more germinated grains, then they can be left for another couple of days, periodically washing and sprinkling with water. Rinse with extreme caution with a colander so as not to damage the young sprouts.

The taste of sprouts is similar to fresh green peas, which allows you to add them to the usual salads and other dishes. But if you have never consumed this product before, then it is recommended to introduce it into the diet gradually.

All materials on the site are presented for informational purposes only. Before using any means, consultation with a doctor is MANDATORY!

What are lentil sprouts? Calorie content and composition. What is the use of the product, who should not eat sprouts? Sprouting rules, recipes for interesting dishes.

The content of the article:

Lentil sprouts are the sprouted fruits of a plant from the legume family. The birthplace of culture is Southern Europe and Western Asia; culture has been grown in these regions since ancient times. It is mentioned in the Old Testament. At the moment, it grows wild in South-Eastern Europe, Asia Minor and Central Asia. The culture is cultivated in Canada, Turkey, Nepal, Iran, and most importantly - in India, in this country alone, lentils are collected more than in the rest of the world. It is noteworthy, however, that before the revolution of 1917, the Russian Empire was considered the world leader in growing crops. The fruits of lentils are very useful, and if they are germinated, the benefits will increase many times over. Plus, these beans are cheap, nutritious, and delicious. That is why in the cuisine of many countries of the world they are used everywhere and with great pleasure. Unfortunately, in Russia, lentil sprouts are not very popular at the moment.

Composition and calorie content of lentil sprouts

Lentil sprouts are considered a dietary product, they have a low calorie content, are rich in protein and dietary fiber, which speed up metabolism.

The calorie content of lentil sprouts is 112 kcal per 100 grams, among them:

• Proteins - 9.5 g;
• Fats - 1.2 g;
• Carbohydrates - 18 g;
• Dietary fiber - 10 g;
• Water - 31 g.

Also, sprouts contain an extensive group of vitamins and minerals.

Macronutrients per 100 g:

• Potassium - 1500 mg;
• Calcium - 187 mg;
• Silicon - 94 mg;
• Magnesium - 294 mg;
• Sodium - 105 mg;
• Phosphorus - 612 mg;
• Sulfur - 243 mg;
• Chlorine - 213 mg.

Trace elements per 100 g:

• Boron - 743 mcg
• Iron - 13.6 mg;
• Iodine - 9.2 mcg;
• Manganese - 1.3 mg;
• Fluorine - 36 mcg;
• Chromium - 18.3 mcg;
• Cobalt - 12.8 mcg;
• Molybdenum - 81 mg;
• Copper - 624 mcg;
• Selenium - 60 mcg;
• Zinc - 9.7 mg.

Vitamins per 100 g:

• Vitamin A, RE - 44 mcg;
• Beta Carotene - 0.18 mg;
• Vitamin B1 - 2.41 mg;
• Vitamin B2 - 0.62
• Vitamin B4 - 218 mg;
• Vitamin B5 - 4.82 mg
• Vitamin B6 - 1.48 mg;
• Vitamin B9 - 741 mcg;
• Vitamin C - 64.41 mg;
• Vitamin E - 4.3 mg;
• Vitamin H - 22.3 mg;
• Vitamin PP, NE - 4.85 mg.

It is also important to note that lentil sprouts contain more than 20 amino acids, including essential ones.

The most significant amino acids in lentil sprouts:

Amino acids	Main role
Valine, leucine, isoleucine	Rapid energy recovery, stimulate muscle growth, protect muscles from damage
Threonine	Immune Support, Liver Protection
Methionine	Normalization of metabolism
tryptophan	Beneficial effect on the nervous system
Lysine	Support for healthy skin, hair and bones, increased libido
Phenylalanine	Activation of brain activity
Arginine	Supports cardiovascular health, anti-cancer property

In addition, the sprouts contain a special flavonoid, proanthocyanidin, a powerful antioxidant. Its activity is higher than other strong antioxidants - tocopherol and selenium, for example, 50 times. Also, lentils contain such an important component as isoflavone, which is very effective in the fight against breast cancer, and most importantly, this component is not destroyed even during heat treatment.

Useful properties of lentil sprouts

Sprouting lentils is not a tribute to a healthy diet, but a very important procedure that really makes the product many times more useful. It has been scientifically proven that the amount of fiber, antioxidants and vitamins (especially ascorbic acid) in sprouted lentils significantly exceeds the amount of similar elements in unsprouted seeds.

What is the "great" benefit of lentil sprouts? Let's take a look in detail:

1. Strengthening immunity. Sprouts play an important role in increasing the body's defenses and raising vitality, the “fault” of this is a truly huge list of vitamins and minerals that make up their composition. Doctors advise eating lentil sprouts during the recovery period after operations, severe and / or protracted illnesses. In addition, they must be introduced into the diet during epidemics of viral diseases, and they are effective not only as a prophylactic. The product contributes well to a quick cure for bronchitis and pneumonia, and in general helps to endure any infectious disease in a milder form - this fact has been established scientifically.
2. Prevention of diseases of the cardiovascular system. The product is extremely useful for the heart and blood vessels, it reduces the level of bad cholesterol, normalizes blood pressure, strengthens blood vessels and makes them more elastic. In addition, it significantly reduces the likelihood of developing certain diseases of the cardiovascular system, including acute conditions - heart attack, stroke, etc.
3. Prevention of anemia. Sprouts have a positive effect on hematopoietic processes, they are especially useful for anemia due to the high iron content. With anemia or a predisposition to the disease, doctors recommend that you include lentils in your daily diet.
4. Normalization of the digestive tract. Lentil sprouts play an important role in the functioning of the gastrointestinal tract. They contain fiber, which speeds up the metabolism, as a result of which beneficial substances are absorbed better, and harmful substances are eliminated faster, without initiating the processes of decay and other unpleasant intestinal conditions. So if you suffer from certain eating disorders, it is highly recommended to include lentils in your daily menu. It is also worth saying that due to the balanced composition, the product quickly saturates and reduces cravings for unnecessary snacks - this property will be especially appreciated by those who want to lose weight. In addition, it should be noted that lentil sprouts are one of the few foods that doctors not only allow, but also recommend eating for severe gastrointestinal diseases, including colitis and ulcers.
5. Prevention of diabetes. The product is able to regulate blood sugar levels, therefore it is recommended for use by diabetics.
6. Antioxidant effect. As we said above, sprouts contain powerful antioxidants - substances that fight an increased level of free radicals in the body, which in turn helps to reduce the likelihood of the formation of abnormal molecular bonds, and hence the development of serious diseases, including cancer. . Sprouts are especially effective in fighting colon and breast cancer. It is also important to note that antioxidants make an important contribution to the overall rejuvenation of the body, preventing premature aging.
7. Beneficial effect on the fetus. Pregnant women are advised to eat lentil sprouts, as they can have a comprehensive beneficial effect on the fetus.
8. Strengthening women's health. Sprouts play an important role for women's health, they help relieve the unpleasant symptoms of menopause, both physiological and psychological. Also, regular use of the product is a good prevention of diseases of the reproductive system of one nature or another.
9. Diuretic effect. The product helps to remove excess fluid from the body, which is an excellent prevention of swelling, infections of the genitourinary system and urolithiasis.
10. Improved skin condition. Separately, it is worth noting that the antioxidant effect extends to the condition of the skin, with regular use of sprouts, it tightens, becomes more elastic and elastic.
11. Beneficial effect on the nervous system and brain activity. The product is rich in an amino acid called tryptophan, known as the hormone of joy - it helps to stay in high spirits and even fight depression effectively. There is also a positive effect of lentil sprouts on brain activity.
12. Strengthening of bone tissue. Sprouts contribute to the strengthening of bone tissue, as well as its development, which makes it especially important to use lentils for children and adolescents.

As you can see, the benefits of lentil sprouts are truly enormous, it has a powerful healing effect on all organs and systems, which is why it simply needs to be eaten regularly, if not every day, but at least a couple of times a week.

Contraindications and harm of lentil sprouts

Everyone knows that legumes are a healthy food, but difficult to digest. Gastrointestinal discomfort is caused by enzyme inhibitors, elements that keep the beans in a state of "hibernation" until they receive enough moisture, that is, they are in conditions favorable for germination. At the same time, at the time of germination, not only these same enzyme inhibitors are destroyed, but the growth of new beneficial enzymes is also launched, which contribute to better absorption of the product. In simple terms, this means that bean sprouts, unlike the beans themselves, are not only healthy food, but also easy to digest.

And, nevertheless, the product has contraindications. Lentil sprouts can harm people with diseases of the kidneys, gallbladder, you should be especially careful with gout, uric acid diathesis, joint diseases.

It is also worth saying that if you have never eaten lentil sprouts before, you need to introduce them into the diet with caution, because no one has canceled the individual intolerance of the product. Special care is recommended for allergy sufferers.

Finally, do not forget about reasonable product consumption measures. Despite the fact that sprouts are very useful, their excessive consumption can lead to certain unpleasant symptoms from the gastrointestinal tract.

Note! If you have certain serious diseases, especially of the digestive system, which were not mentioned above, it is better to consult with your doctor before introducing the product into the diet.

How to sprout lentils?

The technology for sprouting lentils is very simple and does not require any special hassle. Generally speaking, most of the enzyme inhibitors will be destroyed after soaking the beans in water for 7-8 hours, but no sprouts will appear during this time.

Let's see how to sprout lentils at home:

• Sort through the lentils, remove any bad beans and rinse the rest thoroughly.
• Transfer the seeds to a container, fill with water, cover with a lid (make a small gap for air to enter) and leave overnight.
• In the morning, rinse the lentils, fill with new clean water, cover with gauze folded in several layers, or cotton cloth.
• Change the water every 7-8 hours, sprouts should appear within a day.
• Grow the beans to 7-10 mm, drain the water, dry and put in the refrigerator.

Ready sprouts can be stored only in the refrigerator and no more than 5 days.

Recipes with lentil sprouts

Lentil sprouts have a pleasant taste, reminiscent of fresh green peas, which means that they will fit perfectly into any salad. However, they can also be used in dishes involving heat treatment - boiled together with cereals (especially successful combinations are obtained with rice, buckwheat, quinoa), stew with meat, grind into flour and cook interesting pastas.

Let's look at some interesting uses for lentil sprouts in recipes:

1. Simple salad with interesting dressing. Cut cucumber (1 medium-sized) and tomato (1 medium-sized) into small cubes, mix with chopped green onions and cilantro (2 tablespoons each), add sprouts (3 tablespoons). Make the dressing: Combine olive oil (2 tablespoons), lemon juice (1-2 tablespoons), wine vinegar (1 tablespoon), oregano and curry (1 teaspoon each), mustard powder and dried garlic powder (1/2 each). 2 teaspoons), add a pinch each of salt and pepper. Season the salad, mix well, put it in the refrigerator for half an hour, and you can eat.
2. Sprouted lentil hummus. Place sprouts (200 grams) in a blender, add any vegetable oil (2 tablespoons) - sesame is best, as well as spices: sage, basil, asafoetida, curry to taste. Also put a pinch of salt and sesame seeds (1 tablespoon). Turn on the blender and start whipping the pasta. If the blender does not take, add more oil. The resulting vegetarian pate is great to eat with pita bread and fresh vegetables.
3. Salad with cheese. Cut red onion (1 piece) into half rings, tomatoes (1 piece) into large cubes, finely chop any favorite greens (parsley, cilantro, celery are good here). Mix all the ingredients, add sprouts (70 grams), cheese (50 grams), diced, and dress the salad with olive oil (2 tablespoons). Add balsamic vinegar, salt, black pepper, and other favorite spices, if desired. The salad can be eaten immediately.
4. . Boil water (2 liters), put brown rice (3 tablespoons) and sprouts (100 grams) into it. After 10 minutes, add 2 diced potatoes. Pass the carrots (1 piece), grated on a coarse grater, finely chopped onion (1 piece) and celery (0.5 stalk) in a pan. Add the finished roast to the soup and cook for another 3-5 minutes, then put the spices - turmeric (1/2 teaspoon), asafoetida (a pinch), bay leaf (1 piece), salt and pepper to taste. To make the soup fatter, you can also pour in a little vegetable oil. Serve it with fresh herbs.
5. vegetable wok. For this recipe, you will need either a special wok pan or a deep, wide stewpan that heats evenly from all sides. Onions (1 piece), carrots (3 pieces), celery (3-4 stalks), zucchini (1 medium-sized), peel and cut into cubes. Heat vegetable oil in a frying pan over high heat, first put onion, after a couple of minutes add carrots, after a couple of minutes celery and zucchini. Remember to constantly stir the vegetables. 2-3 minutes after the zucchini and celery, add the sprouts and simmer for a couple more minutes. Add salt or soy sauce to the finished dish, serve with fresh herbs.

In general, as you can see, lentil sprouts are very easy to introduce into your daily diet, so be sure to do this, unless, of course, the contraindications of the product apply to you.

Lentil, along with wheat, barley and peas, is one of the first cultivated plants in the history of mankind. Archaeologists have repeatedly found fragments of these beans in the tombs of the pharaohs and ancient sites.

There is a Biblical legend according to which the youngest son of Isaac and Rebekah, Jacob, received the right of priority to inherit the throne from his older brother Esau for a plate of lentil stew. French chefs were so impressed with this story that they even created a special culinary dish called Esau's chowder.

In ancient times, it was believed that lentils retained masculine strength, and “educated” diligence in children.

In Latin, lentils are called "lens", which means "lens". And it was in honor of lentils that optical biconvex lenses got their name, which are very similar in shape to a lentil seed.

Lentils do not accumulate radionuclides and nitrates, which means that even if the crop grows in ecologically unfavorable areas, it is considered an environmentally friendly product.

In pre-revolutionary Russia, lentils were very popular; not only soups, cereals and stews were prepared from it, but even bread was baked. It is noteworthy that earlier in our country these beans were called sochevitsa, since they were considered very juicy in comparison with other legumes.

Lentils cook much faster than other legumes, and some varieties, such as yellow and red lentils, cook in just 15-20 minutes.

Watch a video about lentil sprouts:

Lentil sprouts are a unique product. They are tasty, inexpensive, saturate for a long time and are easily digested, and besides, they are of great benefit. This product should be regularly consumed by women, men, and children - each seedling will bring the necessary benefits. Doctors also recommend eating lentil sprouts during flu seasons, recovering from illnesses and surgeries. It is noteworthy that you can eat sprouts both fresh and thermally processed, so that everyone can find a recipe to their liking.

The article will tell you in detail about how useful it is to use sprouted lentils, as well as offer several recipes for its preparation.

Sprouted crops are incredibly beneficial for the health of all people. Lentils are no exception. She - favorite product of raw foodists and vegetarians, adherents of a healthy diet and those who want to lose weight. You can eat such lentils, both raw and boiled, add to salads and garnish. It is noteworthy that sprouted lentils are twice as useful as regular ones.

Any lentil is a storehouse of protein, the concentration of which per 100 g of the product can only be compared with meat. In addition to proteins a lot of carbohydrates in the culture, but they differ in that they are useful to humans. They are not deposited in the body with excess reserves, but are processed into energy and consumed during the day.

Rich in iron and other minerals improve blood quality and nourish all soft tissues of the body: muscles, brain and other internal organs. At the same time, sprouted lentils fight high levels of sugar and cholesterol in the blood, which is very useful for diabetics and people with obesity.

Sprouted lentils have a very high concentration of amino acids:

• Lysine- improves the absorption of calcium from the blood and is responsible for its transport to bone tissue.
• tryptophan- has a unique property to improve mood and improve the quality and rhythm of sleep.
• Methionine- relieves depression, helps to treat inflammation, liver diseases, and relieve some muscle pain.
• Thiamine- together with other vitamins promotes the synthesis of glucose, the absorption of carbohydrates.

Sprouted lentils are the champion in the content of vitamins and minerals. It can be either a separate component of the dish, or a full meal. A sprouted culture has much more fiber than a regular one and is thus many times more beneficial for the digestive tract. There are exactly 4.5 times more amino acids in sprouted lentils than in ordinary ones, and this suggests that such food can not only give you health, but beauty, as well as youthfulness to the body.

Vitamins in sprouted lentils:

vitamins	Benefit
A	Improves the functioning of internal organs, regulates the functioning of all body systems, strengthens the immune system and makes it more resistant to various viruses and infections
Group of vitamins "B"	Improve the absorption of nutrients, regulate water-salt metabolism, alkaline and lipid metabolism, strengthen the body's defenses
E	Improves digestion, improves the condition of hair, skin and nails, makes the immune system strong
D	Strengthens the skeletal system, helps regulate hormonal levels, in particular, male ones, increasing testosterone levels
TO	Important for the treatment of injuries and wounds, internal bleeding, ulcerative lesions of the mucous membranes
RR	Important for optimal body function
U	Promotes healing of various mucosal lesions

The benefits of sprouted lentils

Sprouted lentils: benefits and harms to the body

The benefits of sprouted lentils are difficult to overestimate. It can be used without problems at any time of the day and in any form, if there are no contraindications. Such lentils will help to lose weight, restore vitality, strength and health, improve metabolism in the body and absorption of nutrients.

Do not rush to eat such lentils, because it can harm those who have problems and diseases of the gastrointestinal tract. Like any legume, lentils have the ability to cause flatulence. If you eat too many sprouted lentils, you run the risk of "getting" bloating and pain.

Permissible rate of sprouted lentils per day - 150 grams, it is desirable to stretch this amount for the whole day. Consider the fact that lentils take a very long time to digest - up to three hours. Plan your next meal only after this time. Do not be afraid to get hungry ahead of time, because lentils are very nutritious and will give you a feeling of satiety for a long time.

IMPORTANT: If suddenly you do not like the taste of lentils, but you want to eat it, you can easily improve it by adding honey, dried fruits, other legumes: beans, chickpeas, peas or season with soy sauce.

What is the right way to eat sprouted lentils?

How to sprout lentils at home for food?

You can germinate any grain, including lentils. For sprouting, you can choose absolutely any variety of lentils. If you have a special device for germinating seeds, you will save time and effort on this work. If not, do it can be in a regular plate or jar.

Lentils germinate within three days. Before starting the process, you should sort out all the grains, discarding the spoiled ones and thoroughly rinse them with running water from dust and debris. Pour the seeds into a jar, porridge or plate and fill them with water. Soaked lentils should stand for exactly one day.

After a day, the lentils will approximately double in size, and the shell will begin to break. Now you should rinse the lentils a second time, change the water and leave it to soak for another day. On the second day you will begin to notice how from the grains they will begin sprout small sprouts. If they are already clearly visible visually, you can drain the water, if not, repeat the soaking procedure for another day.

On the third day, lentil sprouts can reach 1 cm long. Pour the lentils into a glass jar or bowl, cover the surface with gauze (it is needed so that insects do not penetrate into the vessel) and place in a warm sunny place for a day. This is necessary in order for the sprouts to become larger. The lentils are ready to eat. It will have a fresh, nutty flavor. Such lentils can be eaten raw, with honey or added to a vegetable salad.

Sprouting lentils

Sprouting lentils in jars

Sprouted lentils and legumes

Sprouted Lentil Cutlets: Recipe

Sprouted lentil cutlets are a very unusual but healthy dish. It is believed that giving life to a sprout, grain or legumes acquire a double power, the most favorable for a person. Sprouted lentils will enrich the human body with vitamins and amino acids, restore its protective functions.

You will need:

• Green lentils - 2 glasses (faceted, along the rim, this is 390-400 g).
• Bell pepper or sweet - 1 PC. (any color)
• Flax or buckwheat flour - 3-4 tbsp
• Carrot - 1 PC. (medium)
• Any spices to taste

Cooking:

• Lentils should be sorted and washed thoroughly
• Soak the lentils 1-2 days in advance so that they germinate.
• Carrots should be peeled and finely grated
• The pulp of the pepper is finely chopped and added to the carrots.
• Sprouted lentils are added to the total mass
• All ingredients should be thoroughly chopped in a blender.
• Add spices to taste and flour to the mass, mix thoroughly.
• Fry cutlets in hot oil and always in a pan with a non-stick coating.
• Frying time for each cutlet on one side is 1 or 2 minutes (depending on the heat).

Ready meal

Sprouted Lentil Salad: Recipe

The variety of delicious and fresh salads with sprouted lentils is great. You can easily experiment with adding ingredients and spices. Fill the salad with any vegetable oil, completely exclude mayonnaise.

You will need:

• Chinese cabbage - 100-150 g.
• lettuce leaves - 40-50 g (any: iceberg, lolo-dew and others).
• germinated wheat - a handful in 100 g (more or less).
• Quail eggs - 10 pieces. (skin replace with 2-3 pieces of chicken).
• Cucumber - 1 PC. (small)
• Linseed oil - 1-2 tbsp
• Apple vinegar - 1-2 tbsp
• Fresh herbs to taste

Cooking:

• Beijing cabbage is chopped with a knife, poured into a salad bowl.
• Finely torn lettuce leaves are added to it.
• Cut the cucumber into slices or halves, chop the greens.
• Dress the salad with oil and vinegar, mix thoroughly and add any spices.
• Add sprouted lentils and mix thoroughly again.
• Lay boiled quail eggs, cut in half, on the surface of the salad.

Sprouted Lentil Salad

Korean Sprouted Lentil Salad: Recipe

This is a savory recipe for a delicious and fragrant salad that goes perfectly with potatoes, meat and cereal side dishes.

You will need:

Cooking:

• Make a simple roast with carrots and onions
• Fill the fry with clean water and put in a saucepan on the fire.
• Potatoes should be peeled and cut into small cubes, sent to boiling water.
• Add rice and sprouted lentils.
• Simmer the soup over moderate heat for 20 minutes (until the potatoes are soft).
• Add spices and salt to taste, garnish with chopped herbs when serving.

Healthy Sprouted Lentil Soup

Sprouted lentils in a raw food diet: recipes

Lentils with dried fruits:

• Pour a glass of sprouted lentils into a salad bowl
• Dried apricots and prunes pour boiling water for 10-15 minutes
• After steaming, chop the dried fruits with a knife, add to the lentils.
• Add 1-2 tablespoons to the mass. sesame oil, mix thoroughly with sesame seeds.

Lentils with honey and apple:

• Apple (1 or 2 pieces) grate on a coarse grater, pour into a salad bowl.
• Add 100 g sprouted lentils to an apple
• Season with honey and mix thoroughly.
• You can add cinnamon to taste

Lentils with chickpeas:

• Pour the sprouted lentils and sprouted chickpeas into a salad bowl.
• Add 1 tbsp to the salad bowl. olive or any other vegetable oil, mix.
• Add 1 tbsp. flaxseed and 1 tbsp. sesame seed
• Add honey to taste

Video: Sprouted lentils: food for raw foodists

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.