Protein10 recipes
brown lentils.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
brown whole lentilbrown lentilsmasoorakkha masoorwhole masoor dalsabut masoorspanish brown lentilscontinental lentilswhole brown lentils
SERVING
CALORIES
352
PROTEIN
24.6g
CARBS
63.4g
FAT
1.1g
FIBER
10.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories352kcal—
Protein24.6g49%
Carbohydrates63.4g23%
Fiber10.7g38%
Sugar2.0g4%
Total fat1.1g1%
Saturated fat0.16g1%
Trans fat0g—
Cholesterol0mg0%
Water10.4g—
MINERALS
Sodium6.0mg0%
Potassium677mg14%
Calcium35mg3%
Iron6.5mg36%
Magnesium47mg11%
Phosphorus281mg22%
Zinc3.3mg30%
Copper0.75mg83%
Manganese1.3mg57%
Selenium2.8µg5%
VITAMINS
Vitamin A2.0µg0%
Vitamin C4.5mg5%
Vitamin D0µg0%
Vitamin E0.11mg1%
Vitamin K5.0µg4%
Thiamin (B1)0.87mg73%
Riboflavin (B2)0.21mg16%
Niacin (B3)2.6mg16%
Pantothenic acid (B5)2.1mg42%
Vitamin B60.54mg32%
Folate (B9)479µg120%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup192g
1 tablespoon18g
1 teaspoon6g
1 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter800g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of plant-based protein for muscle repair
- ✓High dietary fiber supports digestive health and satiety
- ✓Rich in iron which helps prevent anemia and fatigue
- ✓Contains folate which is essential for heart health and pregnancy
- ✓Low glycemic index helps in managing blood sugar levels
COOKING TIPS
In the kitchen.
- 1Rinse thoroughly in a fine-mesh sieve to remove dust and debris before cooking
- 2Use a ratio of 3 cups of water or broth for every 1 cup of dried lentils
- 3Add salt or acidic ingredients like lemon only after lentils are tender to prevent toughness
STORAGE
Keep it fresh.
- Store dried lentils in an airtight container in a cool, dark, and dry place
- Keep away from moisture to prevent mold growth and sprouting
- Cooked lentils can be refrigerated for 5 days or frozen for up to 3 months
FAQ
Frequently asked questions.
Do brown lentils need to be soaked before cooking?
No, brown lentils do not require soaking, though soaking for 30-60 minutes can reduce cooking time and improve digestibility.
How long do dried brown lentils last?
When stored in an airtight container in a cool, dry place, they can last for 1-2 years, though they may take longer to cook as they age.
What is the best substitute for brown lentils?
Green lentils or French Puy lentils are the best substitutes as they hold their shape similarly during cooking.
How do I know if dried lentils have gone bad?
Check for signs of moisture, mold, an off-smell, or small holes which may indicate insect infestation.
Can I freeze cooked brown lentils?
Yes, cooked and drained brown lentils freeze very well. Store them in freezer-safe bags for up to 3 months.
Are brown lentils gluten-free?
Naturally, yes. However, they are often processed in facilities that handle wheat, so look for certified gluten-free labels if you have Celiac disease.
How do I prevent brown lentils from becoming mushy?
Simmer them gently rather than boiling vigorously, and check for doneness at the 20-minute mark. Stop cooking as soon as they are tender.
What are the most common dishes made with brown lentils?
They are commonly used in Indian Masoor Dal, hearty vegetable soups, stews, and as a meat substitute in vegan Bolognese or tacos.
How do I pick high-quality brown lentils?
Look for lentils that are uniform in size and color, with smooth skins and no visible chips or dust in the packaging.
Do brown lentils cause gas?
Like all legumes, they contain complex sugars. Rinsing well and cooking with ginger, cumin, or asafoetida (hing) can help reduce bloating.
RECIPES
Cook with brown lentils.
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