red lentil

Red Lentil

Red lentils are small, lens-shaped legumes known for their vibrant orange-red color and mild, slightly sweet flavor. They have a soft, creamy texture when cooked, making them ideal for thickening soups, stews, and curries. Red lentils are quick-cooking and do not require pre-soaking, making them a convenient choice for busy home cooks. Packed with protein, fiber, and essential nutrients, they are a staple in vegetarian and vegan diets. Their versatility and ability to absorb flavors make them a popular ingredient in global cuisines, especially Indian and Middle Eastern dishes.

Common Uses

  • Use red lentils to make creamy, protein-rich soups, such as lentil and vegetable soup, perfect for a hearty meal.
  • Incorporate red lentils into Indian dishes like dal, where they break down into a smooth, flavorful base for spices and aromatics.
  • Blend cooked red lentils into dips or spreads, such as lentil hummus, for a nutritious snack or appetizer.
  • Add red lentils to stews and curries to thicken the consistency while boosting protein and fiber content.
  • Use red lentils as a base for vegetarian patties or burgers by combining them with breadcrumbs, herbs, and spices.
  • Include red lentils in salads for a pop of color and a boost of nutrition, pairing well with fresh vegetables and tangy dressings.

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

0.3g

Unhealthy Fat

0.1g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in plant-based protein, making it a great 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 wellness.
  • Naturally low in fat and cholesterol, making it a heart-healthy ingredient.
  • Quick-cooking and versatile, ideal for soups, stews, curries, and even purees.
  • Gluten-free and suitable for a variety of dietary preferences, including gluten-free and low-fat diets.

Substitutes

Storage Tips

Store red lentils in an airtight container in a cool, dry place away from direct sunlight to maintain their freshness and flavor. Avoid storing them in humid areas to prevent spoilage. Once cooked, refrigerate in a sealed container and consume within 3-5 days. For long-term storage, you can freeze cooked lentils for up to 3 months.

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