
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)
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
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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