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lentil wafers.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

urad dal papadpapadumpappadamappalampapadpappadumlentil crackerIndian crispbread

Recipes with lentil wafers + Add to pantry

SERVING

CALORIES

326

PROTEIN

21g

CARBS

57g

FAT

1.5g

FIBER

14g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories326kcal—

Protein21g42%

Carbohydrates57g21%

Fiber14g50%

Sugar2.0g4%

Total fat1.5g2%

Saturated fat0.30g2%

Trans fat0g—

Cholesterol0mg0%

Water10g—

MINERALS

Sodium1650mg72%

Potassium850mg18%

Calcium120mg9%

Iron6.5mg36%

Magnesium110mg26%

Phosphorus320mg26%

Zinc2.8mg25%

Copper0.60mg67%

Manganese1.1mg48%

Selenium2.5µg5%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.20mg1%

Vitamin K4.0µg3%

Thiamin (B1)0.40mg33%

Riboflavin (B2)0.20mg15%

Niacin (B3)2.1mg13%

Pantothenic acid (B5)0.60mg12%

Vitamin B60.40mg24%

Folate (B9)350µg88%

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 piece15g

HEALTH BENEFITS

Why eat it.

✓Good source of plant-based protein and dietary fiber, which aids in digestion and promotes satiety.
✓Lentils provide essential minerals such as iron, magnesium, and folate, important for blood production and energy metabolism.
✓Naturally gluten-free (check for cross-contamination), making them a suitable snack for individuals with celiac disease or gluten sensitivity.
✓When roasted or microwaved instead of deep-fried, they are a low-calorie and low-fat crunchy snack.

COOKING TIPS

In the kitchen.

1For a low-fat version, roast the wafer directly over a gas flame using tongs, flipping it quickly and constantly until it is evenly cooked and blistered.
2Alternatively, cook in a microwave on high for 30-60 seconds until it fully expands and becomes crisp.
3For a traditional and richer taste, deep-fry in hot oil for 5-10 seconds until it puffs up and turns a light golden color. Drain excess oil on a paper towel.
4Serve as an appetizer with chutneys, dips, or chopped vegetable toppings (masala papad), or crumble over rice and curry dishes for added texture.

STORAGE

Keep it fresh.

Store uncooked lentil wafers in a cool, dry, and dark place in an airtight container to prevent them from absorbing moisture. They can last for over a year.
Once cooked, they are best eaten immediately. To store leftovers, place them in an airtight container at room temperature for up to two days, though they may lose their crispness.

FAQ

Frequently asked questions.

Is lentil wafers healthy?

Yes, lentil wafers are generally healthy, especially when not deep-fried. They are a good source of plant-based protein and dietary fiber, which aids digestion and promotes satiety. They also provide essential minerals like iron, magnesium, and folate, important for blood production and energy metabolism.

How much protein and calories are in lentil wafers?

Per 100g, lentil wafers contain approximately 326 calories and a significant 21g of protein. They are also very low in fat, with only about 1.5g per 100g, making them a protein-rich and relatively low-fat snack option when prepared without oil.

Are lentil wafers good for weight loss?

Lentil wafers can be a good snack for weight loss when prepared without deep-frying. Their high protein and fiber content helps promote satiety, keeping you feeling full longer and potentially reducing overall calorie intake. However, portion control is still important due to their calorie density.

Are lentil wafers gluten-free?

Lentil wafers are naturally gluten-free as they are made from lentil flour. However, it's crucial to check product labels for certification to ensure there's no cross-contamination with gluten-containing ingredients during processing, especially for individuals with celiac disease or severe gluten sensitivity.

Are lentil wafers vegan?

Yes, lentil wafers are typically vegan, as they are made from lentils, flour, and spices, without any animal products. Always check the ingredient list to confirm, as some specific brands might use non-vegan additives or processing aids.

How do you cook or prepare lentil wafers?

Lentil wafers are commonly prepared by roasting them over an open flame, microwaving for a few seconds until crisp, or baking in an oven. They can also be deep-fried, but roasting or microwaving offers a healthier, lower-fat option that retains their crunch.

What do lentil wafers taste like?

Lentil wafers have a distinct savory, slightly earthy flavor from the lentils, often enhanced by added spices like cumin, black pepper, or chili. When cooked, they become very light, airy, crispy, and crunchy, making them a satisfying snack or accompaniment to meals.

How should I store lentil wafers?

Uncooked lentil wafers should be stored in an airtight container in a cool, dry place away from direct sunlight to prevent them from absorbing moisture and becoming soft. Once cooked, they are best consumed immediately to retain their crispness, as they can quickly become stale.

How long do lentil wafers last?

Uncooked lentil wafers typically have a long shelf life, often several months to a year, if stored properly in a sealed package in a cool, dry environment. Always refer to the 'best by' or 'expiration' date on the packaging for the most accurate information.

Are lentil wafers the same as papadum?

Yes, 'lentil wafers' is often another name for papadum (or pappad), a thin, crisp, disc-shaped food from the Indian subcontinent. They are traditionally made from seasoned dough of black gram (urad dal) flour, lentil flour, or other legume flours, and then dried.

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