Whole brown lentils are among the most common types of lentils available. Their natural, earthy taste and firm texture post-cooking differentiate them from their split counterparts. Rich in protein, fiber, and other essential nutrients, brown lentils serve as a dietary staple in various cuisines worldwide, especially in Indian, Mediterranean, and Middle Eastern dishes.
Nutritional Information (per 100g dry):
- Calories: ~353 kcal
- Protein: ~25g
- Carbohydrates: ~60g
- Sugars: ~2g
- Fat: ~1.1g
- Dietary Fiber: ~31g
- Iron: ~7.5mg
- Magnesium: ~122mg
Ingredients:
- 100% brown whole lentils
How to Use:
- Soaking: Optional, but can reduce cooking time.
- Boiling: Rinse well and boil for 20-30 minutes or until tender but still holding their shape.
- Stews & Curries: Perfect for adding substance to stews and curries.
- Salads: They offer a protein boost in cold salads.
Recipe Idea – Brown Lentil Salad with Feta: Ingredients:
- 2 cups cooked brown whole lentils
- 1/2 cup crumbled feta cheese
- 1/4 cup finely chopped red onion
- 1/4 cup chopped fresh parsley
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 1 clove garlic, minced
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the lentils, feta, red onion, and parsley.
- In a separate small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper to form a dressing.
- Pour the dressing over the lentil mixture and toss to combine.
- Adjust seasoning if necessary and refrigerate for at least an hour before serving.
Diets it fits into:
- Gluten-Free
- Vegetarian (consider cheese options for vegan)
- Mediterranean
- High-Protein
- Low-Fat
Note: Whole brown lentils, besides being a powerhouse of nutrients, can be a staple in various dishes due to their versatility. Incorporating them into meals provides a significant boost of fiber, which aids in digestion and promotes a feeling of fullness.
