Lentils: Affordable, Fiber-Rich Plant Protein

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).

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

- **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.

- **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.

- **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.

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.