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Cheesy Lentil Puff
Snacks
Nutri-ScoreA

Cheesy Lentil Puff

Lens culinaris

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Cheesy Lentil Puff provides 250 kcal, 12.5g of protein, 30g of carbohydrates, and 8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Cheesy lentil puffs are a delicious snack made from lentils and cheese, providing a rich source of protein and fiber. They are often enjoyed as a savory treat or appetizer.

Also known as:
Lentil Cheese PuffsCheesy Dal Puffs
Scientific NameLens culinaris
Region of OriginIndia
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories250 kcal
Water
60%
Fiber8g
Total52.5g
Protein
12.5g(24%)
Fats
10g(19%)
Carbohydrates
30g(57%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C2.5 mg (3%)
Vitamin E0.5 mg (3%)
Vitamin K2 µg (2%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)1 mg (6%)
Vitamin b5 (pantothenic acid)0.5 mg (10%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate50 µg (13%)
Choline15 mg (3%)
Vitamins with less than 2% DV
Vitamin A: 5 µgVitamin D: 0 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium40 mg (4%)
Iron3.5 mg (20%)
Magnesium30 mg (8%)
Phosphorus100 mg (10%)
Potassium400 mg (11%)
Zinc1 mg (9%)
Copper0.2 mg (10%)
Manganese0.5 mg (25%)
Selenium1 µg (2%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein and fiber, cheesy lentil puffs can help promote satiety and support muscle health.
✓The combination of lentils and cheese provides essential nutrients, including vitamins and minerals that contribute to overall health.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Bake or fry until golden brown for a crispy texture. Serve warm for the best flavor.

Smart Selection & Storage

How to Select

Choose puffs that are golden brown and crispy, indicating they are freshly made.

How to Store

Store in a cool, dry place in an airtight container to maintain freshness.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
High in protein, Fiber-rich, Nutrient-dense
Main Applications
•Snack food
•Appetizer
Bioactive Compounds
Lecithin

Supports brain health and cognitive function.

Flavonoids

Exhibit antioxidant properties that help reduce inflammation.

How to Consume
BakedFriedAs a snack
Did you know?

"Lentils are one of the oldest cultivated crops, dating back over 9,000 years."

Myths vs Realities

MythLentils are not a complete protein.
RealityLentils can provide a complete protein when combined with grains.
MythCheesy snacks are unhealthy.
RealityModeration is key; cheesy lentil puffs can be part of a balanced diet.
MythYou can't make snacks healthy and tasty.
RealityHealthy snacks can be delicious, especially with the right ingredients.

Healthy Recipes

Cheesy Lentil Puff Bites

These bite-sized cheesy lentil puffs are perfect for appetizers or snacks, packed with protein and flavor.

Ingredients
  • 1 cup cooked lentils
  • 1/2 cup shredded low-fat cheese
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1 tsp garlic powder
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix cooked lentils, cheese, breadcrumbs, egg, garlic powder, salt, and pepper until well combined.
  3. 3. Shape the mixture into small balls, place them on the baking sheet, and bake for 20-25 minutes until golden brown.

Cheesy Lentil Puff Casserole

A hearty casserole that combines cheesy lentil puffs with a medley of vegetables for a nutritious meal.

Ingredients
  • 2 cups cooked lentils
  • 1 cup mixed vegetables (carrots, peas, corn)
  • 1 cup shredded cheese
  • 1/2 cup milk
  • 1 tsp Italian seasoning
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a large bowl, mix cooked lentils, vegetables, cheese, milk, Italian seasoning, salt, and pepper.
  3. 3. Transfer the mixture to a greased baking dish and bake for 30-35 minutes until bubbly and golden.

Cheesy Lentil Puff Tacos

These tacos feature cheesy lentil puffs as a filling, topped with fresh veggies and a zesty sauce for a healthy twist.

Ingredients
  • 1 cup cooked lentils
  • 1/2 cup shredded cheese
  • Corn tortillas
  • 1 avocado, sliced
  • 1/2 cup diced tomatoes
  • 1/4 cup Greek yogurt
  • Lime juice
Instructions
  1. 1. In a bowl, combine cooked lentils and cheese, mixing well.
  2. 2. Warm corn tortillas in a skillet, then fill each with the lentil mixture, avocado, and tomatoes.
  3. 3. Drizzle with Greek yogurt and lime juice before serving.

Cheesy Lentil Puff Salad

A vibrant salad featuring cheesy lentil puffs, mixed greens, and a light vinaigrette for a refreshing meal.

Ingredients
  • 1 cup cooked lentils
  • 1/2 cup shredded cheese
  • 4 cups mixed greens
  • 1/2 cucumber, sliced
  • 1/4 cup cherry tomatoes, halved
  • 2 tbsp olive oil
  • 1 tbsp balsamic vinegar
Instructions
  1. 1. In a bowl, combine cooked lentils and cheese, forming small puffs.
  2. 2. In a large salad bowl, toss mixed greens, cucumber, and tomatoes.
  3. 3. Top the salad with cheesy lentil puffs and drizzle with olive oil and balsamic vinegar.

Cheesy Lentil Puff Stuffed Peppers

Bell peppers filled with a cheesy lentil puff mixture, baked to perfection for a nutritious and colorful dish.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked lentils
  • 1/2 cup shredded cheese
  • 1/2 cup quinoa, cooked
  • 1 tsp cumin
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked lentils, cheese, quinoa, cumin, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and bake for 30 minutes until the peppers are tender.

Cheesy Lentil Puff Soup

A comforting soup featuring cheesy lentil puffs, vegetables, and flavorful broth for a warming meal.

Ingredients
  • 1 cup cooked lentils
  • 1/2 cup shredded cheese
  • 4 cups vegetable broth
  • 1 cup diced carrots
  • 1 cup diced celery
  • 1 tsp thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, bring vegetable broth to a boil and add carrots and celery.
  2. 2. Once the vegetables are tender, stir in cooked lentils, cheese, thyme, salt, and pepper.
  3. 3. Simmer for 10 minutes, then serve hot with cheesy lentil puffs on top.

Cheesy Lentil Puff Pizza

A healthy pizza alternative topped with cheesy lentil puffs, fresh veggies, and a homemade tomato sauce.

Ingredients
  • 1 whole wheat pizza crust
  • 1 cup cooked lentils
  • 1/2 cup shredded cheese
  • 1/2 cup tomato sauce
  • 1 cup spinach
  • 1/2 cup sliced mushrooms
Instructions
  1. 1. Preheat the oven according to pizza crust instructions.
  2. 2. Spread tomato sauce over the pizza crust, then top with cooked lentils, cheese, spinach, and mushrooms.
  3. 3. Bake according to crust instructions until cheese is melted and bubbly.

Cheesy Lentil Puff Breakfast Bowl

A nutritious breakfast bowl featuring cheesy lentil puffs, avocado, and a poached egg for a protein-packed start to the day.

Ingredients
  • 1 cup cooked lentils
  • 1/2 cup shredded cheese
  • 1 avocado, sliced
  • 2 eggs
  • 1/4 cup salsa
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, combine cooked lentils and cheese, heating until cheese is melted.
  2. 2. Poach the eggs in boiling water until desired doneness.
  3. 3. Assemble the bowl with cheesy lentil puffs, avocado, poached eggs, and salsa.

Cheesy Lentil Puff Wrap

A healthy wrap filled with cheesy lentil puffs, fresh veggies, and a tangy dressing for a quick lunch option.

Ingredients
  • 1 whole wheat wrap
  • 1 cup cooked lentils
  • 1/2 cup shredded cheese
  • 1/2 cup mixed greens
  • 1/4 cup hummus
  • 1 tbsp lemon juice
Instructions
  1. 1. In a bowl, mix cooked lentils, cheese, and lemon juice.
  2. 2. Spread hummus on the wrap, then layer with mixed greens and the lentil mixture.
  3. 3. Roll the wrap tightly and slice in half to serve.

Cheesy Lentil Puff Quiche

A savory quiche featuring cheesy lentil puffs, eggs, and vegetables, perfect for brunch or a light dinner.

Ingredients
  • 1 pre-made whole wheat pie crust
  • 1 cup cooked lentils
  • 1/2 cup shredded cheese
  • 4 eggs
  • 1 cup spinach
  • 1/2 cup milk
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a bowl, whisk together eggs, milk, salt, and pepper.
  3. 3. Layer cooked lentils, cheese, and spinach in the pie crust, then pour the egg mixture on top. Bake for 30-35 minutes until set.

Frequently Asked Questions (FAQ)

Are cheesy lentil puffs gluten-free?

Yes, if made with gluten-free ingredients.

Can I make cheesy lentil puffs vegan?

Yes, by substituting cheese with a vegan alternative.

How can I store leftover cheesy lentil puffs?

Store in an airtight container in the refrigerator for up to 3 days.

What are the health benefits of lentils?

Lentils are high in protein, fiber, and essential nutrients, supporting heart health and digestion.

Can I freeze cheesy lentil puffs?

Yes, they can be frozen before or after cooking for later use.

What type of cheese is best for cheesy lentil puffs?

Cheddar or mozzarella are popular choices for their melting properties.

How long do cheesy lentil puffs take to cook?

They typically take 20-25 minutes to bake at 375°F (190°C).

Are cheesy lentil puffs suitable for children?

Yes, they are a nutritious snack option for children.

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Comparisons
Cheesy Lentil Puff vs Acai Bowl Cheesy Lentil Puff vs Air-Popped Apple Chips Cheesy Lentil Puff vs Air-Popped Banana Chips
Nutrients
Protein in Cheesy Lentil Puff Calories in Cheesy Lentil Puff Vitamin-c in Cheesy Lentil Puff Magnesium in Cheesy Lentil Puff
Featured Guides
Health Benefits of Cheesy Lentil Puff Healthy Recipes with Cheesy Lentil Puff
Rankings
Snacks high in fiber Snacks high in protein Snacks low in carbohidratos Snacks low in índice glucémico