VEGANALYZE

Red lentils have a high nutritional value and are considered a healthy food source. They contain high amounts of proteins, fibers, and various vitamins and minerals.

The consumption of lentils is closely linked to a reduction in the frequency of diseases such as diabetes, obesity, cancer, and cardiovascular diseases due to their bioactive compounds (source). Polyphenols, which possess antioxidant properties, and other bioactive compounds play an important role in the prevention of degenerative diseases in humans.

Red Lentils Nutritional Values

The high nutritional value of red lentils makes them a valuable food for a healthy diet:

• Calories: 358 kcal
• Carbohydrates: 63.1 g (including 1.5 g of sugar)
• Protein: 23.91 g
• Fat: 2.17 g
• Fiber: 10.8 g

You can find the nutritional values of cooked lentils here.

Red Lentils Protein

Red lentils contain approximately 24 g of protein per 100 grams, making them an excellent plant-based protein source, especially for vegans. They provide both essential and non-essential amino acids to the human body. Protein is an essential building block for the body, needed for tissue repair, muscle building, and maintaining a strong immune system.

Red Lentils Carbohydrates

They have a very high starch content of 47.6%. Therefore, they are considered starchy foods.

In addition, red lentils are an excellent source of fiber. Fiber is important for a healthy digestion and helps maintain a stable blood sugar level. Approximately 11g of fiber can be found in 100 grams of red lentils, with a larger proportion consisting of insoluble fiber.

Lentils, in general, contain high amounts of prebiotic carbohydrates, which help maintain the intestinal flora and prevent intestinal-associated diseases (source). The combination of starch and fiber in red lentils contributes to maintaining a healthy digestive system and promoting good gut health.

Red Lentils Fat

The fat content in red lentils is very low compared to other foods. Therefore, these nutritious lentils can be considered as low-fat foods. Although red lentils contain little fat, they are rich in unsaturated fatty acids, which are known as healthy fats. Unsaturated fats can regulate cholesterol levels and reduce the risk of heart disease. Moreover, the presence of fat allows the body to more efficiently absorb fat-soluble vitamins.

Red Lentils Calories

Red lentils provide a moderate to higher amount of calories, with 358 kcal per 100 grams. This calorie content is average for legumes but higher than most vegetables. Check out the calories in vegetables here.

Red Lentils Vitamins

Red lentils are rich in B-vitamins such as thiamine, riboflavin, niacin, pyridoxine, and folate, which are essential for metabolism and nervous system health.

Tocopherols, including α-tocopherol, β-tocopherol, and γ-tocopherol, are also included. These tocopherols belong to the family of vitamin E compounds. In the body, they serve, among other things, as antioxidants.

Minerals in Red Lentils

In addition, red lentils are a good source of potassium, magnesium, and zinc, which play important roles in maintaining a healthy blood pressure, bone health, and immune system. They also contain a high amount of iron, which is important for oxygen transport in the body and energy production.

In addition, lentils are relatively low in fat and sodium but rich in potassium, making them an optimal food for patients with obesity and cardiovascular diseases.

Ideas for incorporating red lentils into your diet

There are numerous ways to incorporate red lentils into your meals and benefit from their nutrients. Here are a few vegan recipe ideas:

• Red Lentil Dal: Cook red lentils with spices and serve it with rice or naan bread.
• Lentil Soup: Prepare a hearty lentil soup with vegetables and spices.
• Lentil Curry: Cook red lentils with coconut milk and curry spices for a delicious curry.
• Lentil Bolognese: Replace ground meat with red lentils in your Bolognese recipe.
• Lentil Patties: Mix cooked red lentils with oats, spices, and shape them into patties.
• Lentil Burgers: Prepare vegan burger patties using red lentils and spices.
• Lentil Salad: Mix red lentils with fresh vegetables, herbs, and a dressing of your choice.
• Lentil Curry Soup: Combine red lentils with vegetables, coconut milk, and curry spices for a creamy soup.
• Lentil Stir-Fry: Sauté red lentils with various vegetables in a pan.
• Lentil Chili: Cook red lentils with tomatoes, beans, and spices for a spicy chili.
• Lentil Tacos: Fill tortillas with cooked red lentils, salsa, and avocado.
• Lentil Burritos: Roll burritos with red lentils, rice, vegetables, and your favorite ingredients.
• Lentil Couscous Salad: Combine red lentils with couscous, fresh vegetables, and a lemon dressing.