Lentil and bulgur soup, calories

Dietary lentil soup for weight loss and more

Lentils have a number of beneficial properties: they contain easily digestible vegetable protein, improve metabolic processes, “accelerate” metabolism,” eliminate swelling and have a slight diuretic effect. In general, you could go on and on about the benefits of soup made from this grain, but let’s highlight the main thing - nutritional value with low calorie content, excellent taste and ease of preparation.

Thanks to these qualities, lentil-based soups are actively used as part of various diets. To lose weight, you can eat a simple lean soup, and to stay in shape, lentil soup with chicken or meat broth made from fattier meats is allowed.

Lentil and rice cutlets

Adding rice increases the calorie content of the cutlets and also makes them more airy.

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All the secrets of proper lentil soup

According to the lentil recipe, soup can be cooked in different ways: traditionally - in a saucepan on the stove, in a large pot in the oven and in a slow cooker. You can put almost any vegetables, mushrooms, meat, poultry in it. themselves can be brown, green or red .
Brown is used more often than other types for preparing first courses. Green is ideal in meat salads. Red lentils are good in soups, salads, and complex side dishes. It is the red one that reaches readiness faster than others , so it is not subjected to long-term heat treatment.

The most low-calorie soups do not require pre-frying the food before cooking and adding dressing . If a person does not count too strictly how many calories he can consume, then sometimes he is allowed to make an onion-carrot dressing in butter for soup or fry beef bones in the oven before cooking the broth, and also serve the first dish with garlic croutons. These nuances will make the taste of the soup richer and brighter. However, you should not partake of them, so as not to exceed the calorie limit and the permissible amount of fat in the diet.

If you plan to prepare cream soup, then it is most convenient to use an immersion blender and puree the dish directly in the container in which it was cooked. However, an immersion blender cannot cope with large volumes. In this case, a stationary unit with a bowl or glass for whipping will come to the rescue.

Thus, a third of the calories in a serving come from frying. Therefore, when deciding how to prepare lentil soup, you need to take into account the calorie content of all the ingredients included in it, so that instead of dietary food you do not end up with fatty and high-calorie food.

But personally, I am against classic frying in any special dishes. The maximum is to keep it under a lid so that fat-soluble vitamins become more accessible to us.

Red lentil soup

Although I love legumes, for some reason I didn’t pay attention to lentils for a long time. And in vain! The red one is especially good. Its main advantage over other legumes is that it cooks very quickly, literally 10-15 minutes. But to cook green lentils or beans, you first need to soak them for several hours, and then simmer for another 1.5-2 hours.

Red soup makes very tasty and satisfying soups, I want to share the recipe for one of these. This is a puree soup, which contains vegetables in addition to lentils. This healthy soup is ideal for fasting, a vegetarian diet and a proper nutrition system.

Quick Recipe: Vegan or Meatless Lentil Cutlets

1. Pour lentils with purified cold water, put on high heat, bring to a boil, cook over low heat for 15-20 minutes until soft and boiled, 5 minutes before turning off, add salt to taste.
2. Chop the onion, garlic and herbs very finely, grate the carrots and ginger on a fine grater.
3. Heat a frying pan over medium heat, add half a teaspoon of Ghee or vegetable oil, fry the cumin seeds, after half a minute - garlic and ginger, after 15 seconds - onions and carrots.
4. Fry the vegetables for 5 minutes, stirring constantly, then remove from the heat.
5. Mix the fried vegetables with boiled lentils, add salt, pepper, chopped herbs, mix thoroughly and put in the refrigerator, covered with cling film, for 10-15 minutes so that the minced lentils cool down.
6. Take it out of the refrigerator and make medium-sized cutlets, 1.5 cm thick (wet your hands if the minced meat sticks).
7. Heat a frying pan over medium-high heat, add additional Ghee, if desired, and fry on both sides until golden brown, about 2 minutes.
8. Serve with your favorite side dish .

Now you know how to cook lentil cutlets and lentils themselves. The word lentils has appeared in my recipe many times already. The rye is rye, the oats are oated, the lentils are lentilized, but oh well. Sergei and I are soon going to Lviv, and then to Transcarpathia for a whole week to walk and enjoy nature. We are taking a vacation for ourselves, it’s time to travel a little. Oddly enough, we have never been to Lviv before; I really want to go quickly and look at this wonderfully beautiful (according to eyewitnesses) city. Have you ever been to Lviv?

But my recipes won’t stop coming out, I have everything prepared, so stay with me! Amazing whole wheat flour muffins with blueberries are waiting for you! By the way, see the link for other lentil dishes Be sure to stay with me, subscribe to the newsletter for new articles , it's free! In addition, when you subscribe, you will receive as a gift a whole collection of complete recipes of 20 dishes that can be prepared very quickly, from 5 to 30 minutes, which will save a lot of your time! Eating quickly and tasty is real!

And Vika Leping was with you! Try to bring my recipe to life, share with your friends what can be prepared from lentils, like, leave comments, rate it, tell us what you did and remember that everyone can cook deliciously, that you are more talented than you can imagine and of course enjoy your food! I love you, be happy!

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Video recipe for lentil soup: an option not for weight loss

If you are not losing weight right now, you can cook a delicious soup with potatoes and quinoa. The cooking process is not complicated:

My name is Irina, I am the owner and administrator of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

The benefits of lentil dishes cannot be ignored. A nutritious and valuable product that, thanks to its composition, helps get rid of a number of health problems. Doctors in Europe, in the Middle Ages, introduced it into their medicines. Chinese medicine recommended lentil soups as “warming.” In the cool season, lentil soup with spices is irreplaceable.

Dietary puree soup with lentils and zucchini

This soup recipe does not use fats; all vegetables are boiled and pureed in a blender. Zucchini will give the puree soup a more delicate taste. Calorie content 90 kcal/100 g

1. Water 1.2 l
2. Red lentils** 400 g
3. Carrots 200 g
4. Zucchini 200 g
5. Onion 100 g
6. Salt, pepper to taste
7. Parsley 10 g
8. Green onions 10 g

Place lentils in a saucepan with water and cook for 15 minutes.

Prepare vegetables - chop carrots, zucchini, onions.

Place chopped vegetables in a saucepan with lentils. Cook for another 10-15 minutes until done. Pour the finished soup into a blender bowl and process until smooth. Serve garnished with finely chopped green onions and parsley.

**You can use yellow or brown, but they take a little longer to cook.

Lentil cutlets in the oven - recipe with photo

For this recipe you will need:

• 1 cup lentils;
• 2 glasses of water;
• 1/2 onion, finely chopped;
• 1 medium carrot, peeled and grated;
• 1 tbsp. soy sauce;
• 1 cup oatmeal;
• 1/2 cup breadcrumbs;
• salt and seasonings to your taste.

1. Lentils need to be boiled until tender, the cooking time will depend on the variety, red ones cook faster, brown and green ones take longer.

2. When the lentils are cooked, you can preheat the oven to 180 degrees.

3. Grind oatmeal into flour using a coffee grinder or food processor.

4.Then mix together the resulting oatmeal, breadcrumbs, grated carrots, onions and soy sauce. Mix everything well. Add lentils; if the dough seems dry, you can add lentil water. The dough should be slightly moist and soft.

5. Place parchment paper on a baking sheet, form cutlets and place. Bake the cutlets for 15-20 minutes in the oven at 180 degrees.

Lentil cutlets are ready!

Spiced Lentil Soup

An excellent recipe for lovers of aromatic dishes with herbs and spices. When preparing soup, a minimum of fat is used. Spices will give the puree soup a piquant taste and a “warming effect”. An ideal dish for cold days. Calorie content 100kcal/100g

1. Vegetable broth 1 l
2. Red lentils 400 g
3. Onion 100 g
4. Carrots 300 g
5. Olive oil 5 g
6. Salt, paprika, black pepper, curry, rosemary, ground ginger - to taste
7. Garlic 5 g
8. Green cilantro 10 g

Rinse the lentils and add water. Chop onions and carrots.

Pour a spoonful of olive oil into a saucepan (it is advisable to use dishes with thick walls). Lightly fry the onion in hot oil, then add the carrots. Simmer for 5 minutes. Pour in vegetable broth. Then add the lentils, after draining them. Salt, pepper, add spices, garlic. Cook, stirring lightly over medium heat until done. Pour the soup into a blender bowl and process until smooth. Then pour the pureed soup into a soup bowl. Before serving, garnish with chopped cilantro.

Modern nutritionists recommend eating lentils as one of the most effective foods for weight loss. But regardless of the goals of the diet, lentil dishes in the diet will be very beneficial for the health of all family members.

Lentils are a healthy natural product from which a variety of dietary dishes are prepared. Soup is the most popular of them. An easy-to-prepare dietary lentil soup, the recipes for which come in different versions, is suitable for people on a diet. The dish is characterized by a balanced composition.

Vegan or Lenten Lentil Cutlets: Indian Cuisine Recipe

• Preparation time: 15 minutes
• Cooking time: 45 minutes
• Serving: for the whole family

Seal

Vegan or Lenten Lentil Cutlets: Indian Cuisine Recipe

Hi all! Vika Leping is with you, and today I will tell you how to make vegan or meatless lentil cutlets. This is a recipe for Indian (and not only) cuisine, which will come in handy during Lent. I personally don’t fast, but my entire diet resembles one big fast, so I’m very happy to write Lenten recipes for you, which you will undoubtedly appreciate.

By the way, lentil cutlets are not the first Lenten recipe on my blog. You can view other similar dishes at the link Vegan recipes , which are constantly replenished with all sorts of goodies. I subscribe to many English-language vegan pages on Instagram and many YouTube channels, to be honest, they sometimes show such masterpieces that conquer the heart once and for all

To be honest, I basically believe that Lent is all about proper nutrition. I am not a supporter of animal proteins, until recently I could only afford fish occasionally, but after I went to the gym, I decided to temporarily return milk and egg whites to my diet in order to lose weight faster and more effectively. However, I am still of the opinion that casein (milk protein) is very harmful. But that's just my opinion

Vegetarian lentil cutlets, even if you are not a vegan or a religious person, you will definitely like. They are incredibly tasty, nutritious, rich in plant proteins, slow carbohydrates and other benefits. They are prepared quite quickly, fried both in oil and without oil, so it’s up to you to decide whether to add calories to the dish. They can also be baked in the oven.

So, vegetarian lentil cutlets, step-by-step recipe with photos, or how to cook lentil cutlets.

Ingredients

• lentils – red – 250 ml
• purified water – 500 ml
• onion – onion – 1 large piece
• carrots – 1 pc.
• greens - 1 bunch (I use cilantro, but use any)
• garlic – 2 cloves
• ginger – root – 2 cm
• spices – cumin seeds – 1 tsp
• Ghee – or vegetable oil
• sea ​​salt
• black pepper

Cooking method

Let's start making vegan red lentil cutlets with an explanation of how to cook lentils. Fill it with water (1 to 2), put it on high heat and bring to a boil. Stirring, cook for 15-20 minutes over low heat until soft. 5 minutes before cooking, add salt to taste. If the water does not have time to boil away, carefully drain it (this is important!) and remove the lentils from the heat. It should be boiled, almost like a puree.

While the lentils are cooking, peel the carrots, onions, garlic, and ginger. We chop the onions, herbs and garlic very finely, and grate the carrots and ginger on a fine grater. Place a frying pan over medium heat and heat half a teaspoon of ghee . I cook it myself, it’s very simple, you can watch it and take note.

But you can replace it with another vegetable oil, but the essence of Ghee is that it does not become toxic when heated. Place cumin in the pan, after half a minute - ginger and garlic, after 15 seconds - onions and carrots. Fry for 5 minutes, stirring constantly, then remove from heat. Cooking lentil cutlets will consist of several stages.

Transfer the fried vegetables to the lentils, add salt and pepper, add the herbs and mix thoroughly. We put the lentil “minced meat” in the refrigerator for 15 minutes so that it cools down a little, and the lentil cutlets (lean) are easily molded without burning your hands.

Remove the lentil mixture from the refrigerator.

Addition! Several people wrote in the comments that their cutlets did not hold their shape. Most likely, the minced meat fell apart due to insufficiently evaporated or drained water after cooking the lentils. But if the same thing happened to you, don’t be upset, just add flour, semolina or starch. Add one spoon at a time, mix and look at the result.

We make vegetarian lentil cutlets of medium size, 1.5 cm thick. Although, you can make any size you like, the main thing is that the thickness should not be too large. If the minced meat sticks to your hands, moisten them with water. But I don't have any lipstick.

Place the same frying pan again on medium-high heat and, if desired, add more Ghee or vegetable oil. For myself, I fry in a dry frying pan, because I count calories, and oil increases them at least twice. But for my Sergei, I fry in oil. On both sides until golden brown, about 2 minutes! With butter, of course, the crust will be more golden brown. You can also bake the cutlets at 220 degrees for 10 minutes.

That's all! The lentil cutlets, the recipe for which has come to an end, are ready, serve with your favorite side dish. It could be rice , pasta or vegetables, which is my favorite. The photo shows my favorite baked pumpkin . It’s also very easy to prepare, read it.

I'll sum it up quickly!

Benefits of lentil soup

This natural product is classified as a legume. Lentils are a rich source of vegetable protein necessary for the full functioning of the body. There are several varieties, but brown, red, and green lentils are most often used in cooking. The red variety is used to prepare the soup. Brown lentils are suitable for making purees. Dietary salads include a green variety of product.

Delicious soup is included in most diets, as it has a wide range of beneficial properties:

1. The main ingredient of the dish is rich in B vitamins, vitamin C. It also contains large amounts of macro- and microelements: copper, phosphorus, magnesium, iron and potassium.
2. A variety of vegetables are used in the preparation of cream soup, enriching the dish with fiber.
3. The benefits of the dish are obvious for people who not only lose weight, but build muscle mass. Legumes are enriched with vegetable protein, which muscle fibers need. Also, consuming the product helps increase physical endurance.
4. Regular consumption has a positive effect on the cardiovascular system, immunity, skin and gastrointestinal tract.

The introduction of lean soups into the menu helps normalize the functioning of the intestines, preventing the occurrence of flatulence and constipation. Lentil dishes, due to their protein content, are filling, but at the same time easily absorbed by the body.

Is the dish suitable for weight loss?

Puree soup is useful for those losing weight, as the dish has a balanced composition, including fiber, macro- and microelements and vitamins. It also contains a small amount of calories. There are no saturated fats in the dish.

The introduction of lean soups into the menu helps normalize the functioning of the intestines, preventing the occurrence of flatulence and constipation. Lentil dishes, due to their protein content, are filling, but at the same time easily absorbed by the body. It is useful to serve soup for lunch, since in the morning and evening such a dish is less absorbed by the body and causes bloating.

How and which lentils to choose

To prepare dietary soups, choose brown and red lentils. These varieties cook well and when finished have a delicate consistency. It is better to choose green crops for making salads.

Purchase the product in a transparent container that allows you to visually assess the quality of the contents. Lentils should not contain foreign objects, mold or dirt. The product should not have any foreign odor. For cooking, it is optimal to buy first and highest grade lentils.

Useful video

Lentil cutlets: recipe with tomatoes

Ingredients: red lentils – 150 grams, tomatoes – 400 grams, a teaspoon of curry, one onion, fresh cilantro, ground black pepper – a pinch, flour, olive oil. Cooking process: finely chop the onion, transfer the washed lentils to a separate pan, pour boiling water over the tomatoes, remove the skin and chop. Add tomatoes and onions to the lentils, pour in three tablespoons of water, and simmer over low heat for 20 minutes. Then add finely chopped greens, pepper, salt, curry, after ten minutes remove from heat and cool. We form cutlets from the mixture, roll them in flour, then fry them in vegetable oil for two minutes on both sides.