Brown Lentil
Brown lentils are a staple in many kitchens, known for their earthy flavor and hearty texture. These small, disc-shaped legumes range in color from tan to dark brown and hold their shape well when cooked, making them perfect for a variety of dishes. They offer a mild, slightly nutty taste and are a versatile and affordable source of protein, fiber, and essential nutrients. When searching for healthy, plant-based protein options, brown lentils are an excellent choice for both vegetarian and meat-inclusive diets.
Common Uses
- Brown lentils are simmered in soups and stews to add thickness, hearty texture, and plant-based protein. Look for recipes that utilize lentils as a base or incorporate them for added nutrients and flavor.
- Cooked brown lentils are used as a filling for vegetarian dishes, such as lentil loaf or shepherd's pie, offering a satisfying and nutritious alternative to meat.
- Brown lentils are added to salads, either warm or cold, to boost their protein and fiber content. They pair well with leafy greens, vegetables, and vinaigrette dressings, enhancing both texture and flavor.
- Spiced brown lentils are simmered with vegetables and seasonings to create flavorful side dishes that complement various cuisines. Find recipes that combine lentils with aromatic spices for a delicious and healthy accompaniment.
- Brown lentils are sprouted to add a crunchy texture and nutritional boost to salads, sandwiches, and wraps. Sprouting enhances their digestibility and increases vitamin content.
- Pureed cooked brown lentils are blended into dips and spreads, offering a creamy texture and earthy flavor. Experiment with adding herbs, spices, and lemon juice to create unique lentil-based dips.
Nutrition (per serving)
Nutrition (per serving)
Calories
353.0kcal (17.65%)
Protein
24.6g (49.26%)
Carbs
62.7g (22.79%)
Sugars
2.0g (4.06%)
Healthy Fat
0.6g
Unhealthy Fat
0.2g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
353.0kcal (17.65%)
Protein
24.6g (49.26%)
Carbs
62.7g (22.79%)
Sugars
2.0g (4.06%)
Healthy Fat
0.6g
Unhealthy Fat
0.2g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Packed with plant-based protein, essential for muscle building and repair.
- High in fiber, promoting digestive health and helping to regulate blood sugar levels.
- Rich in iron, crucial for energy production and preventing iron deficiency.
- Excellent source of folate, important for cell growth and development, especially during pregnancy.
- Contains antioxidants that help protect against cell damage from free radicals.
- May contribute to heart health by lowering cholesterol levels.
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Storage Tips
Store brown lentils in an airtight container in a cool, dry, and dark place, like a pantry. Properly stored, dried brown lentils can last for up to a year or even longer. Cooked lentils should be refrigerated promptly and are best used within 3-4 days. You can also freeze cooked lentils in an airtight container for up to 2-3 months. Thaw them in the refrigerator before reheating.
