Nutritional properties of Brown LentilsEnergy : 116.00 Kcal / 100g
Category : Legumes & Grains
Group : Lentils & Peas & Corns
Composition And Nutritional Value :
• Carbohydrates: Lentils are a great source of complex carbohydrates, providing steady energy release throughout the day.
• Protein: They are rich in plant-based protein, making them a key ingredient for vegetarian and vegan diets.
• Fiber: High in dietary fiber, lentils aid digestion and promote a healthy gut.
Vitamins and Minerals: Lentils are rich in B vitamins, particularly folate, and contain essential minerals like iron, magnesium, and potassium.
Health Benefits :
• Supports Heart Health: Lentils contain fiber, folate, and potassium, which help maintain heart health by reducing cholesterol levels and controlling blood pressure.
• Aids in Digestion: The high fiber content supports digestive health by preventing constipation and promoting regular bowel movements.
• Helps with Weight Management: Lentils are low in calories yet high in fiber and protein, which helps promote satiety and reduces overall calorie intake.
• Supports Blood Sugar Control: Lentils have a low glycemic index, meaning they release glucose into the bloodstream slowly, which helps in managing blood sugar levels.
Culinary Uses :
• Soups and Stews: Lentils are commonly used in soups, stews, and curries. They add thickness, texture, and nutritional value, making dishes heartier and more filling.
• Salads: Cooked and cooled lentils are a wonderful addition to salads, boosting protein and fiber without adding excess calories. They pair well with leafy greens, vegetables, and dressings.
• Side Dishes: Lentils can be cooked with a variety of spices and herbs to create flavorful, nutritious side dishes that complement many main courses.
• Purees and Dips: Lentils can be blended into smooth purees for use in dips, spreads, or as a filling in wraps and sandwiches, providing a creamy texture and rich flavor.
Types :
• Brown Lentils: The most common type of lentil, with an earthy flavor. They hold their shape well after cooking and are ideal for soups, stews, and casseroles.
• Green Lentils: Slightly firmer and with a peppery taste, these lentils are great for salads and side dishes. They retain their shape and texture well after cooking.
• Red and Yellow Lentils: These cook quickly and tend to break down, creating a creamy texture. They are frequently used in Indian dishes like dal and other smooth, thick soups.
• Black Lentils (Beluga): Small, round, and glossy, these lentils have a mildly earthy flavor and hold their shape well, making them suitable for salads and gourmet dishes.
Shopping And Storage Tips :
• Choosing Quality Lentils: Look for lentils that are uniform in size and color, free from any visible cracks, debris, or signs of moisture, as these can affect quality and taste.
• Storage: Store lentils in an airtight container in a cool, dry place, away from direct sunlight. This helps maintain freshness and prevents them from absorbing moisture.
• Shelf Life: Lentils can last up to one year when stored properly, though for best taste and nutritional value, they are ideally consumed within the first six months.
What can you make with Brown Lentils?
Lentil Soup (Mercimek Çorbası)
Lentil and Vegetable Stew
Curd Soup (Ash kashk)
Lentil Soup
Find the perfect meal tailored to your dietary needs and preferences.
