Lentils
Lentils are among the fastest-cooking pulses and need no soaking. Used in everything from soup to salad, they are a practical source of plant protein.
| Basis | dried, 100 g |
|---|---|
| Food group | Pulses |
| Practical portion | About half a small glass of dried lentils per bowl of soup |
| Portion (g) | 50 |
| Energy (kcal/100 g) | 350 |
| Protein (g/100 g) | 24.6 |
| Carbohydrate (g/100 g) | 63.3 |
| Fat (g/100 g) | 1.1 |
| Fibre (g/100 g) | 10.7 |
| Notable nutrients |
|
| Storage | Dried, in a sealed container in a cool, dry place; cooked, in the fridge for 3–4 days. |
| Food safety | Pick over and rinse before cooking to remove any small stones. |
Nutrition profile
100 g of dried lentils contains roughly 350 kcal, 24–25 g of protein and more than 10 g of fibre. These are approximate averages for the uncooked product. Lentils stand out among pulses for their folate and iron content. Because of the water they take up, 100 g of cooked lentils corresponds to about 115 kcal.
Red or green?
Red lentils have been hulled and split, so they cook very quickly and break down; they are ideal for soups. Green and brown lentils hold their shape and suit salads and pilaf-style dishes. Their nutrient content is similar, and fibre is somewhat higher in the varieties that keep their hulls. Unlike other pulses, lentils need no soaking, which makes them practical for weeknight meals.
Sorting and storage
Lentils should be picked over by eye and rinsed before cooking, because packets can contain small stones. Dried lentils keep for months in a sealed container in a cool, dry place. A cooked lentil dish keeps for 3–4 days in the fridge, and soups suit freezing in portions. Heating them until they come to the boil when reheating is the safe approach.
Related terms: Chickpeas, White Beans, Folate