any type of lentils
Lentils are excellent sources of plant-based protein and dietary fiber, containing approximately 25 grams of protein and 8 grams of fiber per cooked cup. They are also rich in polyphenols, iron, and B vitamins, supporting sustained energy and satiety.
About
Lentils are small, lens-shaped legumes from the plant Lens culinaris, native to the Near East and cultivated since ancient times across Mediterranean, Middle Eastern, and South Asian regions. The dried seeds range in diameter from 6–9 millimeters and vary in color—brown, green, red, yellow, and black are most common—each with distinct flavor profiles and textural properties. Brown lentils (Puy lentils from France and common brown varieties) retain their shape well during cooking and offer an earthy, slightly peppery taste. Red and yellow lentils are smaller, split during processing, and cook into a softer, creamier consistency with a milder flavor. Green lentils have a grassy, herbaceous note and firmer bite. Black lentils (Beluga) are tiny, shiny, and nutty. All share a high starch and protein content with a modest fat composition.
Culinary Uses
Lentils are central to cuisines worldwide, particularly in Indian, Mediterranean, and Middle Eastern traditions. In South Asia, red and yellow lentils are the foundation of dal—a staple dish prepared as a thin purée or broth. Brown and green lentils hold their shape, making them suitable for salads, soups, and stews. Lentils are commonly paired with aromatics such as onion, garlic, and spices like cumin, coriander, and turmeric. They absorb flavoring liquids effectively and complement both vegetable and meat-based dishes. In Western cooking, lentils appear in vegetarian mains, side dishes, and purées. Split red lentils thicken curries and soups rapidly due to their quick cooking time (15–20 minutes), while whole varieties benefit from longer simmering (25–45 minutes).