Red split lentils are a type of lentil that has been hulled and split in half. Their quick cooking time and ability to break down easily makes them ideal for soups, purees, and curries. Originating in the Near East, these lentils are now a staple in many cuisines worldwide. Their soft texture and mild flavor make them a versatile ingredient in a range of dishes.
Nutritional Information (per 100g dry):
- Calories: ~341 kcal
- Protein: ~25g
- Carbohydrates: ~60g
- Sugars: ~2g
- Fat: ~1g
- Dietary Fiber: ~10g
- Iron: ~6.5mg
- Potassium: ~730mg
Ingredients:
- 100% red split lentils
How to Use:
- No Soaking Required: Unlike many legumes, red split lentils don’t generally require soaking.
- Boiling: Rinse well and boil for 15-20 minutes or until tender. They will turn mushy when fully cooked.
- Soups & Stews: They provide thickness and creaminess to soups and stews.
- Dals & Curries: Commonly used in Indian dals and curry dishes.
Recipe Idea – Simple Red Lentil Soup: Ingredients:
- 1 cup red split lentils, rinsed
- 1 onion, diced
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 tsp turmeric powder
- 1 tsp cumin seeds
- 4 cups vegetable broth
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
- In a pot, heat olive oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
- Add diced onions and sauté until translucent.
- Stir in garlic and cook for another minute.
- Add carrots, turmeric powder, and lentils, stirring to combine.
- Pour in the vegetable broth and bring the mixture to a boil.
- Reduce heat, cover, and simmer for 20-25 minutes or until lentils are soft.
- Season with salt and pepper to taste.
- Serve hot with a squeeze of lemon or a dollop of yogurt.
Diets it fits into:
- Gluten-Free
- Vegan
- Vegetarian
- Mediterranean
- Low-Fat
Note: Red split lentils are not only packed with protein but are also a good source of iron, fiber, and other essential nutrients. They are particularly beneficial for vegetarians and vegans as a protein-rich alternative to meat.
