Green Lentils (Canned, Drained)
Lens culinarisClinical Encyclopedia
Green Lentils (Canned, Drained) provides 110 kcal, 9g of protein, 20.1g of carbohydrates, and 7.9g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Canned green lentils are a convenient source of plant-based protein and fiber, providing essential nutrients and a low glycemic index, making them a great addition to various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Rinse before use to reduce sodium content; can be added to salads, soups, and stews.
Smart Selection & Storage
Choose cans that are free from dents and rust, and check the expiration date.
Store unopened cans in a cool, dry place. Once opened, refrigerate and consume within 3-5 days.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Known for their antioxidant properties, which help reduce oxidative stress.
"Lentils are one of the oldest cultivated crops, dating back over 9,000 years."
Myths vs Realities
Healthy Recipes
Mediterranean Lentil Salad
A refreshing salad packed with protein and fiber, featuring green lentils, fresh vegetables, and a zesty lemon dressing.
- 1 can green lentils, drained
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. In a large bowl, combine the drained green lentils, cherry tomatoes, cucumber, red onion, and feta cheese.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and garnish with fresh parsley before serving.
Lentil and Vegetable Stir-Fry
A quick and nutritious stir-fry combining green lentils with colorful vegetables, perfect for a healthy weeknight dinner.
- 1 can green lentils, drained
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, minced
- 2 cloves garlic, minced
- Cooked brown rice for serving
- 1. Heat sesame oil in a large skillet over medium heat, then add garlic and ginger, sautéing until fragrant.
- 2. Add bell pepper, zucchini, and broccoli, cooking until tender-crisp.
- 3. Stir in the drained lentils and soy sauce, cooking until heated through. Serve over cooked brown rice.
Lentil and Quinoa Stuffed Peppers
Colorful bell peppers stuffed with a hearty mixture of green lentils, quinoa, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 can green lentils, drained
- 1 cup cooked quinoa
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1/2 cup diced tomatoes
- Salt and pepper to taste
- Fresh cilantro for garnish
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix the drained lentils, cooked quinoa, cumin, paprika, diced tomatoes, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture, place in a baking dish, and bake for 25-30 minutes. Garnish with fresh cilantro before serving.
Lentil and Spinach Soup
A hearty, nutrient-dense soup featuring green lentils and spinach, perfect for a cozy meal.
- 1 can green lentils, drained
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, chopped
- 2 carrots, diced
- 2 cloves garlic, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and garlic until softened.
- 2. Add the vegetable broth, drained lentils, thyme, salt, and pepper, bringing to a boil.
- 3. Reduce heat and simmer for 15 minutes, then stir in fresh spinach until wilted. Serve hot.
Lentil Tacos with Avocado Crema
Healthy tacos filled with seasoned green lentils and topped with a creamy avocado sauce for a delicious twist.
- 1 can green lentils, drained
- 1 tablespoon taco seasoning
- 8 small corn tortillas
- 1 avocado
- 1/4 cup Greek yogurt
- 1 tablespoon lime juice
- Salt to taste
- Fresh cilantro for garnish
- 1. In a skillet, heat the drained lentils with taco seasoning until warmed through.
- 2. In a blender, combine avocado, Greek yogurt, lime juice, and salt, blending until smooth.
- 3. Assemble tacos by filling tortillas with lentils and topping with avocado crema and cilantro.
Lentil and Sweet Potato Hash
A flavorful breakfast hash featuring green lentils and sweet potatoes, perfect for a nutritious start to the day.
- 1 can green lentils, drained
- 2 medium sweet potatoes, diced
- 1 onion, chopped
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 2 eggs (optional)
- 1. In a skillet, heat olive oil and sauté onion until translucent.
- 2. Add diced sweet potatoes, smoked paprika, salt, and pepper, cooking until sweet potatoes are tender.
- 3. Stir in the drained lentils and cook until heated through. Top with fried or poached eggs if desired.
Lentil and Chickpea Curry
A hearty and aromatic curry made with green lentils and chickpeas, served with brown rice for a complete meal.
- 1 can green lentils, drained
- 1 can chickpeas, drained
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- Salt to taste
- Cooked brown rice for serving
- 1. In a pot, sauté onion and garlic until fragrant.
- 2. Add curry powder, drained lentils, chickpeas, and coconut milk, stirring to combine.
- 3. Simmer for 15-20 minutes, seasoning with salt. Serve over cooked brown rice.
Lentil and Roasted Vegetable Bowl
A nourishing bowl filled with roasted vegetables and green lentils, drizzled with a tahini dressing.
- 1 can green lentils, drained
- 2 cups mixed vegetables (carrots, bell peppers, zucchini)
- 2 tablespoons olive oil
- 1 tablespoon tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. Preheat the oven to 400°F (200°C) and toss mixed vegetables with olive oil, salt, and pepper. Roast for 20-25 minutes.
- 2. In a small bowl, whisk together tahini, lemon juice, salt, and pepper.
- 3. In a bowl, layer roasted vegetables and drained lentils, drizzling with tahini dressing and garnishing with parsley.
Lentil Burgers with Avocado Salsa
Delicious and nutritious lentil burgers served with a fresh avocado salsa, perfect for a healthy BBQ.
- 1 can green lentils, drained
- 1/2 cup breadcrumbs
- 1/4 cup onion, finely chopped
- 1 egg
- 1 teaspoon cumin
- Salt and pepper to taste
- 1 avocado, diced
- 1 tomato, diced
- 1 tablespoon lime juice
- 1. In a bowl, mash the drained lentils and mix with breadcrumbs, onion, egg, cumin, salt, and pepper.
- 2. Form into patties and cook on a skillet until browned on both sides.
- 3. In another bowl, combine avocado, tomato, lime juice, salt, and pepper for the salsa. Serve burgers topped with avocado salsa.
Frequently Asked Questions (FAQ)
Are canned lentils healthy?
Yes, they are a nutritious source of protein, fiber, and essential vitamins.
How should I store canned lentils?
Store unopened cans in a cool, dry place. Once opened, refrigerate and consume within 3-5 days.
Can I eat canned lentils straight from the can?
Yes, but rinsing them can reduce sodium content.
What are the benefits of lentils?
Lentils are high in protein, fiber, and essential nutrients, supporting heart health and digestion.
How do I cook lentils?
Canned lentils are pre-cooked; simply heat them or add them to dishes.
Are lentils gluten-free?
Yes, lentils are naturally gluten-free.
Can I freeze canned lentils?
It's not recommended to freeze canned lentils; instead, store leftovers in the fridge.
What dishes can I make with lentils?
Lentils can be used in soups, salads, stews, and as a meat substitute in various recipes.