lentil

Lentil

Lentils are small, lens-shaped legumes that come in a variety of colors, including green, brown, red, and black. Known for their earthy, nutty flavor and tender yet slightly firm texture when cooked, lentils are a nutrient-dense ingredient packed with protein, fiber, and essential vitamins. These versatile legumes are a staple in vegetarian and vegan diets, offering a hearty base for soups, stews, salads, and curries. Their quick cooking time and adaptability make them a popular choice for healthy, plant-based meals.

Common Uses

  • Add cooked lentils to soups and stews for a protein-rich, hearty texture and earthy flavor.
  • Use red lentils to create creamy, spiced Indian dals or Middle Eastern lentil soups.
  • Toss green or brown lentils into salads for a satisfying, nutrient-packed meal.
  • Blend cooked lentils into veggie burgers or meatless meatloaf for a plant-based protein boost.
  • Incorporate lentils into casseroles or grain bowls for a filling and nutritious side dish.
  • Use lentil flour as a gluten-free alternative in baking or to thicken sauces and soups.

Nutrition (per serving)

Calories

116.0kcal (5.8%)

Protein

9.0g (18.04%)

Carbs

20.1g (7.32%)

Sugars

1.8g (3.6%)

Healthy Fat

0.4g

Unhealthy Fat

0.1g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in plant-based protein, making them a popular choice for vegetarians and vegans.
  • High in dietary fiber, which supports digestion and helps maintain a feeling of fullness.
  • Packed with essential nutrients like iron, folate, and magnesium, contributing to overall health.
  • Low in fat and cholesterol-free, making them a heart-healthy ingredient.
  • Versatile in cooking, used in soups, stews, salads, and even as a meat substitute in patties or loaves.

Substitutes

Storage Tips

Store dried lentils in an airtight container in a cool, dry place, such as a pantry, to maintain their freshness for up to a year. Avoid exposing them to moisture or direct sunlight. Cooked lentils should be refrigerated in a sealed container and consumed within 5-7 days. For longer storage, cooked lentils can be frozen in portioned containers or freezer bags for up to 3 months.

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