Green Lentils (Cooked)
Lens culinarisClinical Encyclopedia
Green lentils are a nutritious legume, rich in protein and fiber, making them an excellent choice for a balanced diet. They are low in fat and have a low glycemic index, which helps in maintaining stable blood sugar levels.
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 lentils before cooking to remove any debris. Boil in water for about 20-30 minutes until tender. They can be added to soups, salads, or served as a side dish.
Smart Selection & Storage
Choose lentils that are whole, dry, and free from any debris or discoloration. They should have a uniform color and a firm texture.
Store dried lentils in a cool, dry place in an airtight container. Cooked lentils should be refrigerated and consumed within 5 days.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Antioxidant properties that help reduce inflammation and oxidative stress.
"Lentils are one of the oldest cultivated crops, dating back over 9,000 years."
Myths vs Realities
Healthy Recipes
Mediterranean Green Lentil Salad
A refreshing salad packed with nutrients, featuring cooked green lentils, colorful vegetables, and a zesty lemon dressing.
- 1 cup cooked green lentils
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked green lentils, cherry tomatoes, cucumber, red onion, and parsley.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Spicy Green Lentil Tacos
Delicious and spicy tacos filled with seasoned green lentils, topped with avocado and fresh cilantro for a healthy twist.
- 1 cup cooked green lentils
- 1 tablespoon taco seasoning
- 8 corn tortillas
- 1 avocado, sliced
- 1/4 cup fresh cilantro, chopped
- 1 lime, cut into wedges
- 1. In a skillet, heat the cooked green lentils with taco seasoning until warmed through.
- 2. Warm the corn tortillas in a separate pan or microwave.
- 3. Assemble the tacos by adding lentils to each tortilla, topping with avocado slices and cilantro, and serve with lime wedges.
Green Lentil and Quinoa Bowl
A wholesome bowl combining green lentils and quinoa with roasted vegetables, drizzled with a tahini dressing.
- 1 cup cooked green lentils
- 1 cup cooked quinoa
- 1 cup mixed roasted vegetables (bell peppers, zucchini, carrots)
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked green lentils, quinoa, and roasted vegetables.
- 2. In a small bowl, mix tahini, lemon juice, salt, and pepper until smooth.
- 3. Drizzle the tahini dressing over the bowl, toss gently, and serve warm.
Green Lentil Soup with Spinach
A hearty and nutritious soup featuring green lentils, fresh spinach, and aromatic spices for a comforting meal.
- 1 cup cooked green lentils
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, sauté onion and garlic until translucent.
- 2. Add vegetable broth, cooked green lentils, cumin, salt, and pepper; bring to a boil.
- 3. Stir in fresh spinach and cook until wilted. Serve hot.
Green Lentil Stuffed Bell Peppers
Colorful bell peppers stuffed with a savory mixture of green lentils, rice, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked green lentils
- 1 cup cooked brown rice
- 1 teaspoon Italian seasoning
- 1/2 cup marinara sauce
- 1/4 cup shredded cheese (optional)
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked green lentils, brown rice, Italian seasoning, and marinara sauce.
- 3. Stuff the bell pepper halves with the mixture, top with cheese if desired, and bake for 25-30 minutes.
Green Lentil Curry
A flavorful and aromatic curry made with green lentils, coconut milk, and a blend of spices, served with brown rice.
- 1 cup cooked green lentils
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 2 cups spinach
- Salt to taste
- 1. In a pot, sauté onion and garlic until soft.
- 2. Add cooked green lentils, coconut milk, curry powder, and salt; simmer for 10 minutes.
- 3. Stir in spinach until wilted, and serve with brown rice.
Green Lentil Burgers
Healthy and satisfying burgers made from green lentils, oats, and spices, perfect for grilling or pan-frying.
- 1 cup cooked green lentils
- 1/2 cup rolled oats
- 1/4 cup onion, finely chopped
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- Whole grain buns for serving
- 1. In a bowl, mash the cooked green lentils and mix with oats, onion, garlic powder, smoked paprika, salt, and pepper.
- 2. Form the mixture into patties and cook on a skillet or grill until browned on both sides.
- 3. Serve on whole grain buns with your favorite toppings.
Green Lentil and Vegetable Stir-Fry
A quick and healthy stir-fry featuring green lentils and a variety of colorful vegetables, tossed in a light soy sauce.
- 1 cup cooked green lentils
- 2 cups mixed vegetables (broccoli, bell peppers, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- Sesame seeds for garnish
- 1. In a large skillet, heat sesame oil over medium heat and add mixed vegetables; stir-fry until tender.
- 2. Add cooked green lentils, soy sauce, and ginger; cook for another 2-3 minutes.
- 3. Garnish with sesame seeds and serve warm.
Green Lentil Pasta Salad
A nutritious pasta salad combining whole grain pasta, green lentils, and a variety of fresh vegetables, dressed in a light vinaigrette.
- 1 cup cooked green lentils
- 2 cups whole grain pasta, cooked and cooled
- 1 cup diced bell peppers
- 1/2 cup cherry tomatoes, halved
- 1/4 cup olive oil
- 2 tablespoons balsamic vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine cooked green lentils, pasta, bell peppers, and cherry tomatoes.
- 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss well, and serve chilled.
Frequently Asked Questions (FAQ)
Are green lentils gluten-free?
Yes, green lentils are naturally gluten-free and safe for those with gluten intolerance.
How do I store cooked lentils?
Store cooked lentils in an airtight container in the refrigerator for up to 5 days.
Can I freeze cooked lentils?
Yes, cooked lentils can be frozen for up to 6 months. Make sure to cool them completely before freezing.
How many grams of protein are in cooked lentils?
There are approximately 9 grams of protein in 100 grams of cooked lentils.
Do lentils need to be soaked before cooking?
No, green lentils do not require soaking, but rinsing them is recommended.
What is the glycemic index of green lentils?
The glycemic index of green lentils is approximately 29, making them a low-GI food.
Are lentils good for weight loss?
Yes, lentils are high in fiber and protein, which can help promote feelings of fullness and support weight loss.
Can I eat lentils every day?
Yes, lentils can be a healthy part of a daily diet, providing essential nutrients and health benefits.