Lentils: Affordable, Fiber-Rich Plant Protein

Quick-cooking legumes high in protein, fiber, iron and folate—versatile from salads to stews.

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Lentils: Affordable, Fiber-Rich Plant Protein

What Are Lentils?

Lentils are **edible legumes** that cook quickly without soaking. Common types: **brown/green** (hold shape), **red/yellow** (split, become creamy), **black beluga** and **French green (Puy)** (firm, peppery).

Nutrition per 100 g cooked

**~116 kcal**, **~9 g protein**, **~20 g carbs**, **~8 g fiber**, **iron**, **folate**, **potassium** and **magnesium**. Naturally **gluten-free** and low in fat.

Health Benefits

- **Plant protein + fiber:** supports satiety and stable energy. - **Heart health:** potassium, magnesium and soluble fiber support healthy cholesterol. - **Iron & folate:** helpful for red blood cell formation. - **Low glycemic index:** good for balanced blood sugar.

Possible Downsides

- **Gas/ bloating:** reduce by rinsing, optional brief soak, and **thorough cooking**. - **Antinutrients (phytates/lectins):** significantly lowered by soaking, sprouting or cooking. - **Sodium:** canned lentils can be salty—rinse before use.

How to Use & Cook Times

- **Brown/green:** salads, stews—**20–30 min**. - **Red/yellow (split):** dals, soups—**10–15 min** (creamy). - **Beluga/Puy:** warm salads, side dishes—**20–25 min**. - Season with **aromatics** (onion, garlic, bay, cumin) and a splash of **acid** (lemon/vinegar) at the end to brighten.

Tip

Rinse well; use **3:1 water to lentils**. Salt **midway** through cooking to keep skins tender, and store cooked lentils up to 4 days refrigerated.

1. Lentils
Lentils (leća) – suhe mahunarke u više vrsta: smeđa/zelena (drže oblik), crvena/žuta (se raspadnu – za supe/dal), crna beluga i zelena Puy (čvrste, orašaste); brzo se kuhaju bez namakanja

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Lentils: Affordable, Fiber-Rich Plant Protein

Quick-cooking legumes high in protein, fiber, iron and folate—versatile from salads to stews.

0.0(0)

F T IN P W V

Vegan Immunity Gluten-Free Fiber

What Are Lentils?

Nutrition per 100 g cooked

**~116 kcal**, **~9 g protein**, **~20 g carbs**, **~8 g fiber**, **iron**, **folate**, **potassium** and **magnesium**. Naturally **gluten-free** and low in fat.

Health Benefits

Possible Downsides

How to Use & Cook Times

Tip

Rinse well; use **3:1 water to lentils**. Salt **midway** through cooking to keep skins tender, and store cooked lentils up to 4 days refrigerated.

1. Lentils
Lentils (leća) – suhe mahunarke u više vrsta: smeđa/zelena (drže oblik), crvena/žuta (se raspadnu – za supe/dal), crna beluga i zelena Puy (čvrste, orašaste); brzo se kuhaju bez namakanja