Lately, when discussing legumes, chickpeas have received much of the spotlight. They're used to create hummus, added to salads, and can even be enjoyed dried. And while there's no doubt about chickpeas' versatility, they aren't the only legume out there that deserves recognition. Lentils, most often associated with soup, are now gaining more popularity as they're being used to create healthy foods ranging from gluten free chips to pasta.
Generally considered a high-protein food, lentils are full of plant based nutritional benefits that make these tiny round legumes a pantry superstar. A long-time staple in Indian cuisine and vegan cooking, lentils come in various shapes, sizes and colors, allowing you to create unique wholesome recipes that meet your dietary requirements. Eager to learn more about how much protein is in lentils and the health benefits they provide? Continue scrolling as we cover the nutritional information for one serving of lentils, as well as delicious lentil recipes that you can make at home.
What Is Protein?
If you're interested in following a healthy diet, then you've probably heard about the importance of protein. And while many individuals understand that protein is essential to a well-working mind and body, most don't know why. Protein is not only a necessary part of feeling great, it's critical to the health of your body. Made up of a chain of amino acids, protein helps your body repair cells and generate new ones when consumed. Protein is also crucial for healthy growth and development for children, teens and pregnant women.
Are You Getting Enough Protein from Your Diet?
Now that you know just how essential protein is to the human body, you may be wondering if you're getting enough of it. Unfortunately, without testing your protein levels, it's hard to know for sure if you're consuming enough protein daily. Most individuals following a healthy diet and lifestyle consume an adequate amount of protein through food. Lentils, milk and lean meat are excellent examples of protein-rich foods that people regularly enjoy.
When evaluating your diet's regular protein sources, it's important to note that not all protein is created equally. Therefore, having a variety of protein sources will ensure that you're getting a complete range of amino acids. In addition, because not all proteins are complete proteins, creating dishes with several protein-rich ingredients is the best way to ensure that you're meeting the daily requirement.
Benefits of a Protein-Rich Diet
We mentioned how essential protein is to cell formation. And while that may be the most recognized use of protein, it's not the only reason to make sure you're consuming this nutrient daily. To truly understand protein and all of its benefits, let's take a closer look at why your body needs it.
Protein Is a Building Block
Protein acts as a building block for muscles, bones, cartilage and skin. Protein is also what your bones, hair and nails are primarily made of.
Repair
Your body uses protein to build and repair tissue, even more so after a strenuous workout or injury.
Oxygen
When consumed, protein resides in red blood cells, allowing them to carry oxygen throughout the body better and supply the nutrients it needs.
Digestion
Much of the protein that you eat daily is used to create enzymes. These enzymes help your body better digest food, develop new cells and produce necessary chemicals.
Getting adequate amounts of protein can significantly impact hormone regulation, especially when your body is undergoing a transformation such as puberty or pregnancy.
Lentils
Wondering how you can add more protein to your diet? We recommend starting with lentils. Budget-friendly, great-tasting and packed with nutrients, lentils are a plant-based protein source that's too good to pass up. While the protein content of lentils varies slightly based on the variety, nearly all types of lentils are considered high-quality protein. As a result, they are one of the primary dietary protein sources worldwide. Additionally, lentils can be used in plant based recipes to boost the dish's nutritional value while also adding flavor and texture.
Protein in Lentils
For a complete overview of the amount of protein found in lentils, let's take a closer look at the nutritional profile of the most common types.
Nutritional Information for Red Lentils
Of the three types of lentils we offer at Bob's Red Mill, Red Lentils contain the most significant amounts of protein. Sourced from the Palouse Valley of Washington and Idaho, where the best lentils in the world are grown, our red lentils have a slightly sweet flavor and cook quickly. The rich volcanic soil of the Palouse Valley promotes abundant harvests each year, which has earned it the nickname "Land of the Lentils." The freshest lentils you'll find available for purchase, red lentils work well in soups, stews, curries and dips. Easy to prepare and fully cooked in just fifteen minutes, they're an excellent base for a protein-packed meal.
Red Lentil Nutritional Facts
Serving Size ¼ cup
Calories 190
Total Fat 0.5g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 33g
Dietary Fiber 7g
Total Sugars 1g
Protein 12g
Vitamin D 0mcg
Calcium 11mg
Iron 3mg
Potassium 500mg
Nutritional Information for Brown Lentils
Lentils are a plant-based star in Indian cuisine. Used in several dishes including daal makhani and curry, brown lentils are often blended with fresh aromatics like ginger and garlic to create mouthwatering meals ideal for vegans and vegetarians. High quality and sourced with pride, Bob's Red Mill Brown Lentils contain a pleasantly mild and earthy flavor that tastes great in soups, stews and sauces. Fully cooked in just 20 minutes, they're a simple legume sure to provide you with a boost of nutrition.
Brown Lentils Nutrition Facts
Serving Size ¼ cup
Calories 180
Total Fat 0g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 34g
Dietary Fiber 9g
Total Sugars 0g
Protein 11g
Vitamin D 0mcg
Calcium 23mg
Iron 3mg
Potassium 550mg
Nutritional Information for Petite French Green Lentils
Though Petite French Green Lentils contain significant amounts of protein, they have the least of the three lentil varieties mentioned. Also known as lentilles vertes, French green lentils are slightly spicy and hold a dark green appearance. The most intensely flavored of the lentil family, they're valued by chefs worldwide for their nutty flavor and hearty texture. And unlike many other dried beans, Petite French Green Lentils cook quickly with no soaking required. Used in various meals ranging from salads to pilafs, they're an excellent addition to a healthy, protein-rich diet.
Petite French Green Lentils Nutrition Facts
Serving Size ¼ cup
Calories 160
Total Fat 0.5g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 29g
Dietary Fiber 14g
Total Sugars 0g
Protein 10g
Vitamin D 0mcg
Calcium 23mg
Iron 4mg
Potassium 437mg
High-Protein Lentil Based Recipes
Eager to start adding protein-packed lentils to your at-home recipes? Gain inspiration from the meals below and begin cooking with lentils today!
Instant Pot Lemony Lentils and Greens Soup
This refreshingly zesty soup is full of wholesome ingredients like lemon, vegetables and lentils. Made quickly with the help of a pressure cooker, this entire meal comes together in just 6 minutes. This Instant Pot Lemony Lentils and Greens Soup is an excellent protein-packed dish when you're craving something warm and filling and provides a boost of nutrition when you need it most.
Spicy Lentil Veggie Burgers
Following a plant based diet is much easier when you have an array of great-tasting recipes to choose from. These Spicy Lentil Veggie Burgers give traditional vegan burger patties an exotic flair fueled by Indian flavors and spices. Serve them up with classic toppings like lettuce, tomato and ketchup. Or, take things to the next level with a bit of chutney, mustard or amaranth greens.
Tomato Basil Lentil Salad
This Tomato Basil Lentil Salad is loaded with fresh, mouth watering flavors that will leave each of your guests in awe of your hosting skills. The best part? It's quick to throw together, making it the perfect dish to create when you're running short on time.
Incorporating lentils into your diet can help you meet your nutritional needs and provide you with a much-needed source of protein. So whether you choose to work lentils into your soups, salads or create a dish from scratch, we're confident it will taste great. From everyone at Bob's Red Mill, we wish you a healthy and protein-packed day!
Do you enjoy using lentils in your homemade dishes? We'd love to know what recipes you create with lentils. Share your favorites with us in the comments below.
I precooked my lentils, then seasoned with: garlic, black pepper, grated onions
Ginger, a small amount of lemon juice and olive oil and butter then cook for approximately 20 minutes or until properly cooked, can be served with rice or any starchy food of your choice.