Ingredients and uses
Lentils: nutrition and recipes
Lentils are one of the easiest legumes to cook, with no long soaking needed. The main types are red, brown (sometimes called black), green and yellow split lentils. This page covers their nutrition values from an official source, the difference between the types, and two easy recipes.
Lentil nutrition facts
Values per 100 g, from the U.S. Department of Agriculture database (USDA FoodData Central). Boiled lentils absorb water, so their values are lower than dry lentils.
| Nutrient | Dry lentils | Dry red lentils | Boiled lentils |
|---|---|---|---|
| Energy | 352 kcal | 358 kcal | 116 kcal |
| Protein | 24.6 g | 23.9 g | 9 g |
| Fat | 1.1 g | 2.2 g | 0.4 g |
| Carbohydrates | 63.4 g | 63.1 g | 20.1 g |
| Fiber | 10.7 g | 10.8 g | 7.9 g |
| Calcium | 35 mg | 48 mg | 19 mg |
| Iron | 6.5 mg | 7.4 mg | 3.3 mg |
| Magnesium | 47 mg | 59 mg | 36 mg |
| Potassium | 677 mg | 668 mg | 369 mg |
| Zinc | 3.3 mg | 3.6 mg | 1.3 mg |
| Sodium | 6 mg | 7 mg | 2 mg |
Lentil types and uses
- Red lentils: cook fast and break down, ideal for soup.
- Brown lentils: hold their shape, good for mujaddara and salads.
- Green lentils: firm, good for salads and side dishes.
- Yellow split lentils: for soups and Indian dishes.
Easy lentil recipes
Lentil soup
Ingredients: 1 cup red lentils, 1 onion, 1 carrot, 1 tablespoon oil, 1 teaspoon cumin, salt, 5 cups water.
- Rinse the lentils well.
- Chop the onion and carrot and soften them in the oil.
- Add the lentils, water, cumin and salt, and bring to a boil.
- Lower the heat and simmer for 20 to 25 minutes until the lentils are soft.
- Blend and serve with lemon.
Mujaddara
Ingredients: 1 cup brown lentils, 1 cup rice, 2 onions, ¼ cup oil, salt, cumin.
- Boil the lentils for 15 minutes until half cooked.
- Fry the sliced onions in the oil until brown and crispy.
- Add the rinsed rice, the lentils and half the onions, with 3 cups water, salt and cumin.
- Cover and cook on low heat until the rice is done. Serve with the rest of the onions on top.
Storage
- Keep in an airtight container or sealed bag in a cool, dry place.
- After cooking, refrigerate and use within two to three days.
Sources
- USDA FoodData Central — Lentils, raw (FDC 172420)
- USDA FoodData Central — Lentils, pink or red, raw (FDC 174284)
- USDA FoodData Central — Lentils, mature seeds, cooked, boiled, without salt (FDC 172421)
This information is for general knowledge and does not replace advice from a doctor or dietitian.