/ 7 oz dry lentils
Lentils are an excellent plant-based source of protein and fiber, with significant amounts of folate, iron, and polyphenol antioxidants. A 7 oz (198g) serving of dry lentils contains roughly 46g of protein and 34g of fiber, making them one of the most nutrient-dense legumes.
About
Lentils are the dried seeds of Lens culinaris, a legume in the Fabaceae family with ancient origins in the Fertile Crescent and South Asia. These small, lens-shaped seeds range from 1-10 mm in diameter and display considerable variety: brown or green lentils are most common for everyday cooking; red and yellow lentils, which lack their outer seed coat, cook quickly and become soft; black lentils (beluga or urid) retain their shape; and specialty varieties like French green (Puy) lentils have a distinctive peppery flavor. When raw, lentils have a mild, slightly earthy taste; cooking develops deeper, more complex flavors depending on variety.
Culinary Uses
Lentils are a staple protein source across Mediterranean, Indian, and Middle Eastern cuisines. Red and yellow lentils form the base of dal in Indian cooking and are used in purées, soups, and stews; brown and green lentils hold their shape better and are suited to salads, side dishes, and pilaf-style preparations. Cooked lentils pair well with aromatics like onion, garlic, and cumin, and with acidic components like tomato and vinegar. They absorb flavors readily and are used in everything from vegetarian main courses to soups, from burger patties to warm grain bowls.