Ground Lentil
Ground lentil, also known as lentil flour or besan (in some regions), is a versatile and nutritious ingredient made from finely milled dried lentils. It boasts a subtly nutty and earthy flavor, adding depth to both sweet and savory dishes. The texture is smooth and powdery, allowing it to blend seamlessly into recipes. Its color typically ranges from pale yellow to light brown, depending on the type of lentil used. Using ground lentil flour is a great gluten-free alternative in baking and cooking and a valuable source of plant-based protein and fiber.
Common Uses
- Ground lentil is often used as a binding agent in vegetarian burgers and fritters, providing structure and a boost of protein. It helps hold the ingredients together and prevents them from falling apart during cooking.
- You can use ground lentil as a coating for fried foods, creating a crispy and flavorful crust on vegetables, fish, or chicken. It offers a healthier and gluten-free alternative to traditional breadcrumbs.
- Many gluten-free baking recipes use ground lentil as a base for breads, pancakes, and other baked goods. It provides a unique flavor and texture and helps to create a light and airy result.
- Ground lentil is ideal for thickening soups, stews, and sauces, adding a creamy consistency and a nutty flavor. It's a healthy way to add body and richness to your favorite dishes.
- A common use for ground lentils is to make socca flatbread. This simple, naturally gluten-free bread requires only ground lentils, water, and olive oil to make. It is great on its own or used as a pizza base.
- Ground lentil can be incorporated into batters for savory crepes or pancakes. This creates a protein-rich and satisfying meal.
Nutrition (per serving)
Nutrition (per serving)
Calories
352.8kcal (17.64%)
Protein
24.6g (49.26%)
Carbs
62.8g (22.82%)
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
352.8kcal (17.64%)
Protein
24.6g (49.26%)
Carbs
62.8g (22.82%)
Sugars
2.0g (4.06%)
Healthy Fat
0.6g
Unhealthy Fat
0.2g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Excellent source of plant-based protein, aiding in muscle building and repair.
- High in dietary fiber, promoting digestive health and preventing constipation.
- Rich in iron, helping to prevent iron deficiency anemia and boost energy levels.
- Contains folate, crucial for cell growth and development, particularly important during pregnancy.
- Low glycemic index, helping regulate blood sugar levels and prevent spikes.
- Good source of essential minerals like potassium and magnesium, supporting heart health and nerve function.
Chefadora AI is here.
Experience smarter, stress-free cooking.
Storage Tips
Ground lentils should be stored in an airtight container in a cool, dry, and dark place to prevent moisture absorption and insect infestation. Properly stored, they can last for several months to a year. To maximize shelf life, consider storing them in the refrigerator, particularly in warmer climates. Freezing is not typically necessary, but it can extend shelf life further if desired.
