With this economy, we're all looking for ways to save money. Since animal sources of protein can be pricey, why not opt to have at least one meal a week focused on plant-based proteins? I'm talking about lentils. They're a type of legume, and have the third highest level of vegetarian protein after soybeans and hemp. There are a huge variety of lentils, ranging in size and color from brown, to black, tan, green, red, and yellow.
Aside from being a great Winter comfort food because of their soft texture, lentils are one of the best vegetarian sources of iron, and have high levels of the amino acids isoleucine and lysine. Lentils are also excellent sources of cholesterol-lowering fiber, and folate, which is needed during pregnancy. Since they're low on the glycemic index, they may also help you lose weight. Add them to soups, stews, or use them to make a cold salad. They're quick and easy to make since lentils don't need to be pre-soaked like other beans.
To see how lentils compare nutritionally to other legumes read more.
Here's the nutritional info for half a cup of dry beans.
| Lentils | Black beans | Kidney beans | |
| Calories | 339 | 331 | 310 |
| Total Fat (g) | 1 | 1.4 | 1 |
| Saturated Fat (g) | .1 | .4 | .1 |
| Sodium (mg) | 6 mg | 4.9 | 11 |
| Potassium (mg) | 917 | 1,439 | 1,251 |
| Iron (mg) | 7.2 | 4.9 | 6.2 |
| Calcium (mg) | 54 | 119.5 | 76.5 |
| Folate (mcg) | 460 | 430.5 | 362.5 |
| Carbs (g) | 57.7 | 60.5 | 56.4 |
| Fiber (g) | 29.3 | 15 | 14 |
| Sugars (g) | 2 | 2 | 2 |
| Protein (g) | 25 | 21 | 21 |
Check out all that iron, potassium, and calcium. Compared to black and kidney beans, lentils are loaded with fiber and protein. Who knew such a little bean could be so healthy? If lentils have never made it into your kitchen, it's time to pick up a bag. If you're not sure how to prepare them, make some Lentil Tomato Soup, Indian Lentils and Rice, or Lemony Lentil-Spinach Stew.
Max Mara
Development
Gianvito Rossi
A half-cup is 300+ calories? That's insane.
1Holy calories is right!!
2a half-cup __dry__ - when cooked the lentils (and other beans) will expand considerably.
3I hate lentils I tried to cook with them this summer because, my husband is allergic to beans so I was looking for a different source of vegean protein. I really hate the texture and maybe the recipes I choose too. But I had such bad luck with these.
4500 calories is not a lot because you usually put lentils in soup and you only eat a fraction of that! bluepuppybits try lentil soup with coconut and spice it always works for me..
5i love lentils I make shepards pie with them as the "meat"
6i never really used to eat lentils before - i heard about them, but they never made their way into my diet, and now i eat a lot of soups that have them as an ingredient, and it's become something that i enjoy. aside from any nutritional value that they have, the texture is really good especially in a soup.
7mmmmmmm ... daal
8I like lentils, but they give me gas. And my boyfriend doesn't really like legumes in general, so haven't been eating enough of them lately.
9The Lentil Tomato Soup recipe isn't coming up.
10I make a lentil soup that is to die for, and I eat it every day! YUM! I've also used them to stretch a shepherd's pie, I'll use half ground beef and half lentils. I keep several bags of them in my pantry at all times, they cook quickly, and are delicious!
11I love lentils! I posted a lentil salad (adas salatasi) a few weeks ago. It's super yum!
12mmmm lentils. i heart lentils.
13I've never tried to cook with lentils but I honestly would like to start, thanks Fit for reminding me.
14Yummy! I love lentils
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