Laksky district (high-mountainous) is one of the three districts of Dagestan, where representatives of the Lak nationality live compactly (the 5th largest in the republic).
Green lentils (source:
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It contains a lot of fiber, both soluble and insoluble, necessary for the normal functioning of the digestive system, cleaning the intestines from toxins, it regulates the balance of fats in the body, normalizes blood sugar fluctuations and performs many other important functions.
Regular consumption of lentils is an integral part of naturopathic treatment for patients with high triglycerides and cholesterol, for patients with diabetes and chronic constipation.
Lentil protein is absorbed much easier than meat protein or even more dairy protein, and if you eat lentils at the same time as cereals (with rice, quinoa, or even just with whole-flour bread), then the body receives a full set of essential amino acids that form a complete protein.
Lentils, like all legumes, are rich in trace elements, especially magnesium, which is necessary for the full functioning of the heart and nervous system, molybdenum and iron. In order for this iron to be well absorbed, lentil dishes must be served with a salad made from fresh vegetables rich in vitamin C - tomatoes, red peppers, fresh herbs. It is not in vain that almost all Indian lentil dishes are necessarily sprinkled with fresh cilantro or parsley.
The study, conducted in the United States, Finland, the Netherlands, Italy, Greece, Japan and the former Yugoslavia, surveyed 16,000 men who had been eating habits for 25 years. The researchers found that dairy products are preferred in Northern Europe, meat is preferred in the US, soybeans, fish and grains are preferred in Japan, and vegetables, legumes and fish are preferred in southern Europe. Statistics gathered during the survey confirmed that regular consumption of legumes reduces the risk of heart disease by 82%.
Lentils are a very good source of tryptophan, an amino acid that is converted into serotonin in the human body. As everyone knows, a lack of serotonin leads to depression, anxiety, and just a bad mood, especially in the dark. Meanwhile, serotonin levels can be boosted with both whole grain rice, the most readily available source of tryptophan, and green lentils, or even better, continually cooking majadara - a mixture of rice and lentils that an Arabic proverb calls meat for the poor, hinting at whole protein. contained in this dish.
The variations on the Madjadara theme are virtually endless. It can be Lebanese, Druze, Syrian and Iraqi, and all these options have one thing in common: Majadara is always a mixture of lentils and rice with fried onions, olive oil and spices. Majadara is served with green onions and salad of cucumbers, mint, garlic and yogurt.
Legumes are traditionally considered hard to digest, but lentils are a happy exception - they don't even need to be soaked the day before because they are usually easy to digest, except in very few cases. However, almost all lentil dishes traditionally contain spices that help the digestive system - cumin, fennel, pepper, ginger and many others.
From the point of view of Chinese medicine, lentils are considered a warming food, and if they are cooked with spices, their warming effect is greatly increased. Therefore, lentils, especially their soup, are very suitable for the winter diet of northern people.
Green lentils are used raw and boiled, and mature lentils are used only after boiling. Green lentils can be used to prepare various dietary meals for patients suffering from peptic ulcer disease, gastritis, hepatitis, cholecystitis, pyelonephritis, atherosclerosis, hypertension, rheumatism. Dishes from green and mature lentils are recommended for suppurative lung diseases, tuberculosis, traumatic lesions of the musculoskeletal system.
The nutritional value:
In 100 gr. boiled green lentils contain:
Energy value: 116 kcal.
Protein: 9 gr.
Carbohydrates: 20.1 gr.
Fiber: 7.9 grams.
Fat: 0.4 gr.
Saturated Fatty Acids: 0.1 g
Monounsaturated fatty acids: 0.1 g
Polyunsaturated fatty acids: 0.2 gr.
Omega-3 fatty acids: 37 mg.
Fatty acids from the Omega-6 group: 137 mg.
Vitamin B1: 0.2 mg.
Vitamin B2: 0.1 mg.
Vitamin B3: 1.1 mg.
Vitamin B6: 0.2 mg.
Folic acid: 181 mcg
Pantothenic Acid: 0.6 mg.
Choline: 32.7 mg.
Calcium: 19 mg
Iron: 3.3 mg.
Magnesium: 36 mg
Phosphorus: 180 mg.
Potassium: 369 mg
Sodium: 2 mg.
Zinc: 1.3 mg.
Copper: 0.3 mg.
Manganese: 0.5 mg.
Selenium: 2.8 mcg
10 facts about lentils(a source:
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Once the philosopher Aristippus, who made a fortune by praising the king, saw Diogenes washing lentils and said: "If you glorified the king, you would not have to eat lentils!" To which Diogenes objected: "If you learned to eat lentils, then you would not have to glorify the king!"
In my opinion, we have undeservedly forgotten about such a healthy and tasty product as lentils. What do we usually buy at the store from cereals and legumes? Most likely buckwheat, millet, rice and peas. But we go around the shelf with lentils, not understanding what kind of \ "exotic \" product it is. I started to cook lentils during the fast, when I didn't know what to cook for the lean table. Now I periodically buy lentils, I really hope that you will be interested in this product.
1. In the Old Testament, lentils are mentioned several times, but the most famous story, perhaps, is about lentil stew, for which Esau traded his birthright. This culture came to us from Southeast Asia and conquered the world: from Egypt (where bread was baked from lentils) to India, from Italy (sausages with lentils are prepared here) to Germany (a dish of lentils on the New Year's table promises happiness and prosperity in a new year).
2. Lentils were brought to Russia in the 11th-12th centuries under the name of sachet. In medieval Russia, lentils were a staple food. Bread was baked from lentil flour. Lentil soup and lentil soup were the main dishes on the Russian table. Before the revolution, Russia was the world leader in lentil production. Today, lentils are grown on an industrial scale, only in some southern regions (for example, in the Rostov region). Today lentil soup or other lentil dishes on our table have become exotic.
3. The beneficial properties of lentils cannot be overestimated. Lentil dishes are nutritious because they contain plant protein and high amounts of complex carbohydrates, but they are practically free of fat. Lentils ranks third among plant foods in terms of protein content, second only to soybeans and hemp seeds. Lentils contain 24% to 35% protein, 49% to 52% carbohydrates, only 0.6-2% fats, and 2.2-4.5% minerals.
4.Lentils are an indispensable product on the vegetarian table, as they are very rich in nicotinic acid (PP). Since a person receives most of the PP vitamin from meat, a lack or refusal of meat can lead to a deficiency of the necessary element, which in some cases is the cause of dementia and other terrible diseases. Eating lentils in food, you do not need to worry about the lack of niacin in the diet of vegetarians, especially since vitamin PP is one of the few vitamins that does not lose its beneficial properties under the influence of high temperatures.
5. Lentils are extremely rich in fiber, carbohydrates, minerals and vitamin B1, but they are almost free of fat, calories and cholesterol. Green lentils have the highest fiber content. Lentils are very beneficial for women, whose iron needs are higher than men, and are recommended during pregnancy: one ready-made serving carries up to 90% of the daily value a person needs.
6. Lentils do not accumulate any harmful or toxic elements (nitrates, radionuclides, etc.). Thanks to this, lentils grown anywhere in the world can be considered an environmentally friendly product. Lentils contain Isoflavones, which can suppress breast cancer. Isoflavones are preserved after processing, so feel free to buy canned lentils, dried or already in soup.
7. Some varieties of lentils, in particular plate lentils, lower blood sugar levels in diabetics. For this purpose, it is recommended to include lentils in the diet at least 2 times a week. Lentil puree is useful for colitis, stomach and duodenal ulcers.
8. Before cooking, the lentils need to be sorted out - to separate the spoiled beans and small stones. If the beans need to be given for several hours or overnight to "swim" and release harmful substances, then the lentils need not even be soaked or this procedure can be reduced to a symbolic half hour. The beans boil quickly, become tender and acquire a velvety nutty flavor. Throw 4-5 clove buds into a bowl of soaked lentils - the spice will give some of its aroma even here, at the preparatory stage, and then it will reveal itself wonderfully during cooking. Moreover, you can actually cook lentils not only in water: use mushroom broth, a mixture of water and a small amount of wine. Before the end of cooking, you can add a spoonful of lemon juice.
9. There are several types of lentils, but you can buy green, red and brown lentils in Russian stores.
Green lentils - not quite ripe, suitable for salad and meat dishes; does not require soaking, retains its structure and does not boil over. The taste is dense with nutty, rarely mushroom notes. If you add vegetables and herbs to green lentils - carrots, potatoes, onions, garlic, parsley - you get an exquisite soup.
Red (ginger) lentils have no shell, cook quickly (10-12 minutes), ideal for soups and mashed potatoes. When finished, it takes on a golden hue. If slightly undercooked, it will decorate almost any cold salad. And if you do not keep track, you will get an excellent side dish, golden-colored porridge - when cooking, the bright red color of lentils seems to fade away.
The brown lentils are ripe, mostly used for soups. Requires soaking for 30-40 minutes. It boils well and can be used for pureed soups. Brown lentil flavor can be nutty or mushroomy
recipe from the book \ "Dishes of the Caucasus \" It was written in the comments that in each village they cook Lak pilaf according to their own recipe. This is one of the options.
