Sastojci: 200 g zelenog 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. Zeleno sočivo se potapa 12 sati 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 zelenog sočiva:
1. Bogato proteinima
- Zeleno sočivo je odličan biljni izvor proteina, što pomaže rastu i regeneraciji mišića.
- Idealno za vegetarijance i vegane jer pruža kvalitetne proteine bez životinjskih masti.
2. Vlakna za varenje
- Sadrži dosta rastvorljivih i nerastvorljivih vlakana.
- Pomaže u regulaciji crevne flore, olakšava varenje i smanjuje rizik od zatvora.
3. Kontrola šećera u krvi
- Sporije se vari i apsorbuje, pa krvni šećer raste postepeno.
- Pogodno za stabilnu energiju i prevenciju dijabetesa tipa 2.
4. Minerali i vitamini
- Gvožđe: važno za proizvodnju crvenih krvnih zrnaca i prevenciju anemije.
- Magnezijum i cink: podržavaju zdravlje kostiju, mišića i imunog sistema.
- B vitamini (folat, B6): podržavaju rad nervnog sistema i stvaranje energije.
5. Antioksidansi i fitonutrijenti
- Zeleno sočivo sadrži polifenole i druge biljne antioksidanse.
- Pomažu u borbi protiv upala i oksidativnog stresa.
6. Nizak glikemijski indeks i malo masti
- Dobar izbor za dijetu i održavanje zdrave telesne težine.
- Pomaže u osećaju sitosti i kontroli apetita.
- Kombinacija vlakana, antioksidanasa i minerala može doprineti smanjenju holesterola i podržati kardiovaskularno zdravlje.
Napomena: Zeleno sočivo je posebno pogodno za salate i jela gde želiš da zrno ostane celo, a istovremeno zadrži nutritivne vrednosti.
Ingredients: 200 g of green 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), and a dry bay leaf.
Preparation:
1. Before cooking, inspect the lentils for stones or impurities, then rinse under cold water.
2. Green lentils are soaked in cold water for 12 hours. Drain and rinse briefly under running water.
3. Put the lentils in a saucepan 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 green lentils:
1. Rich in protein
- Green lentils are an excellent plant-based source of protein, which helps muscle growth and regeneration.
- Ideal for vegetarians and vegans because it provides quality proteins without animal fats.
2. Digestive fibers
- Contains a lot of soluble and insoluble fibers.
- It helps to regulate intestinal flora, facilitates digestion and reduces the risk of constipation.
3. Blood sugar control
- It is digested and absorbed more slowly, so blood sugar rises gradually.
- Suitable for stable energy and prevention of type 2 diabetes.
4. Minerals and vitamins
- Iron: important for the production of red blood cells and the prevention of anemia.
- Magnesium and zinc: support the health of bones, muscles and the immune system.
- B vitamins (folate, B6): support the work of the nervous system and energy production.
5. Antioxidants and phytonutrients
- Green lentils contain polyphenols and other plant antioxidants.
- They help in the fight against inflammation and oxidative stress.
6. Low glycemic index and little fat
- A good choice for dieting and maintaining a healthy body weight.
- It helps in the feeling of satiety and appetite control.
7. Heart health
- The combination of fiber, antioxidants and minerals can help reduce cholesterol and support cardiovascular health.
Note: Green lentils are especially suitable for salads and dishes where you want the grain to remain whole and at the same time retain its nutritional value.
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