Kako skuvati braon socivo? (How to cook brown lentils?)

Sastojci: 200 g braon sočiva, odnos vode i sočiva je 3 : 1  (3 šolje ili dela vode na 1 šolju ili dela sočiva), prstohvat soli (dodaje se na kraju kuvanja), list suvog lovora.

Priprema:

1. Pre kuvanja, pregledaj sočivo da ne bi bilo kamenčića ili nečistoća, pa isperi pod hladnom vodom.

2. Braon sočivo se potapa 90 minuta u hladnoj vodi. Ocediti i kratko isprati pod tekucom vodom.

3. Stavi sočivo u šerpu i dodaj sveže vode. Pusti da voda provri na srednje jakoj temperaturi (5).

4. Smanji temperaturu na srednju (3) i lagano krčkaj 30 minuta.

5. Povremeno promešaj i proveravaj nivo vode, po potrebi dolivaj.

6. So dodaj tek na kraju kuvanja, jer rana so može učiniti sočivo tvrđim. 

7. Sočivo je gotovo kada je mekano, ali i dalje drži oblik (ne treba da se raspada kao crveno sočiva).

Zdravstvene koristi braon sočiva:

1. Bogato proteinima – Idealno za vegetarijance i vegane jer pruža kvalitetne biljne proteine za mišiće i regeneraciju tkiva.

2. Vlakna za varenje – Pomaže u održavanju zdrave crevne flore, reguliše pražnjenje creva i može smanjiti osećaj gladi.

3. Stabilizuje šećer u krvi – Sporije se vari, pa krvni šećer raste postepeno, što je dobro za energiju i prevenciju dijabetesa tipa 2.

4. Magnezijum i gvožđe – Podržava zdravlje kostiju, mišića i krvotoka. Gvožđe je posebno važno za energiju i sprečavanje anemije.

5. B vitamini – Uključujući folate, pomažu u radu nervnog sistema i stvaranju crvenih krvnih zrnaca.

6. Nizak glikemijski indeks i malo masti – Dobar izbor za dijetu i održavanje zdrave telesne težine.

7. Antioksidansi – Sadrži fitonutrijente koji pomažu u borbi protiv upala i slobodnih radikala.

Napomena: 

Sočivo je najbolji izbor kada se kombinuje sa raznovrsnim povrćem, začinima i malo zdravog ulja, što dodatno poboljšava apsorpciju minerala i antioksidanata.

Ingredients: 200 g of brown lentils, the ratio of water and lentils is 3:1 (3 cups or parts of water to 1 cup or parts of lentils), a pinch of salt (added at the end of cooking), a dry bay leaf.

Preparation:

1. Before cooking, inspect the lentils for stones or impurities, then rinse under cold water.

2. Brown lentils are soaked in cold water for 90 minutes. Drain and rinse briefly under running water.

3. Put the lentils in a saicepan and add fresh water. Bring the water to a boil on medium high heat (5).

4. Reduce the temperature to medium (3) and simmer gently for 30 minutes.

5. Stir occasionally and check the water level, add more if necessary.

6. Add salt only at the end of cooking, because early salt can make the lentils harder.

7. Lentils are ready when they are soft but still hold their shape (it should not fall apart like red lentils).

Health benefits of brown lentils:

1. Rich in protein – Ideal for vegetarians and vegans as it provides quality plant-based protein for muscle and tissue regeneration.

2. Fiber for digestion - Helps maintain healthy intestinal flora, regulates bowel movements and can reduce the feeling of hunger.

3. Stabilizes blood sugar – It is digested more slowly, so blood sugar rises gradually, which is good for energy and prevention of type 2 diabetes.

4. Magnesium and iron – Supports bone, muscle and blood circulation health. Iron is especially important for energy and preventing anemia.

5. B vitamins – Including folate, they help the nervous system work and the formation of red blood cells.

6. Low glycemic index and low fat – A good choice for dieting and maintaining a healthy body weight.

7. Antioxidants – Contains phytonutrients that help fight inflammation and free radicals.

Note:

Lentils are the best choice when combined with various vegetables, spices and a little healthy oil, which additionally improves the absorption of minerals and antioxidants.