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French Green Lentils
Legumes
Nutri-ScoreA

French Green Lentils

Lens culinaris

Clinical Encyclopedia

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

French Green Lentils provides 116 kcal, 9g of protein, 20.1g of carbohydrates, and 8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

French green lentils, known for their firm texture and peppery flavor, are a nutrient-dense legume rich in protein, fiber, and essential minerals. They are versatile in culinary applications and provide numerous health benefits.

Also known as:
Puy lentilsGreen lentils
Scientific NameLens culinaris
Region of OriginFrance
Popular Comparisons:
French Green LentilsFrench Green LentilsVSAcutifolius BeanAcutifolius BeanFrench Green LentilsFrench Green LentilsVSAdzuki BeanAdzuki BeanFrench Green LentilsFrench Green LentilsVSAdzuki BeansAdzuki BeansFrench Green LentilsFrench Green LentilsVSRed Adzuki BeansRed Adzuki BeansFrench Green LentilsFrench Green LentilsVSAnasazi BeanAnasazi BeanFrench Green LentilsFrench Green LentilsVSAnasazi BeansAnasazi BeansFrench Green LentilsFrench Green LentilsVSAppaloosa BeanAppaloosa BeanFrench Green LentilsFrench Green LentilsVSBaby Lima BeanBaby Lima BeanFrench Green LentilsFrench Green LentilsVSBambara GroundnutBambara GroundnutFrench Green LentilsFrench Green LentilsVSBambara GroundnutsBambara Groundnuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories116 kcal
Water
10%
Fiber8g
Total29.5g
Protein
9g(31%)
Fats
0.4g(1%)
Carbohydrates
20.1g(68%)

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 b1 (thiamine)0.17 mg (14%)
Vitamin b6 (pyridoxine)0.18 mg (11%)
Folate181 mcg (45%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron3.3 mg (18%)
Magnesium36 mg (9%)
Phosphorus180 mg (26%)
Potassium369 mg (8%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in plant-based protein, making them an excellent choice for vegetarians and vegans.
✓High fiber content supports digestive health and helps maintain stable blood sugar levels.
✓Packed with essential vitamins and minerals, including iron and folate, which are crucial for energy production and overall health.
✓Low glycemic index makes them suitable for weight management and blood sugar control.

Possible Risks & Side Effects

!May cause digestive discomfort in some individuals if consumed in large quantities due to their high fiber content.
!Raw lentils contain antinutrients that can interfere with mineral absorption; cooking reduces these compounds.

How to Prepare & Consume

Best prepared by rinsing and cooking until tender; can be used in salads, soups, and stews. Soaking before cooking can reduce cooking time.

Smart Selection & Storage

How to Select

Choose lentils that are whole, dry, and free from debris or discoloration. Fresh lentils have a vibrant color and a firm texture.

How to Store

Store dried lentils in a cool, dry place in an airtight container. Cooked lentils should be refrigerated and consumed within 5 days.

Myths vs Realities

MythLentils are not a complete protein.
RealityWhile lentils are not complete proteins on their own, they can be combined with grains to provide all essential amino acids.
MythEating lentils will cause bloating.
RealityWhile some may experience bloating, gradual introduction and proper cooking can minimize this effect.
MythAll lentils are the same.
RealityDifferent types of lentils have unique flavors, textures, and cooking times, with French green lentils being particularly prized.

Healthy Recipes

French Green Lentil Salad with Roasted Vegetables

A vibrant salad featuring protein-packed French green lentils mixed with roasted seasonal vegetables and a zesty lemon vinaigrette.

Ingredients
  • 1 cup French green lentils, rinsed
  • 2 cups water
  • 1 red bell pepper, diced
  • 1 zucchini, diced
  • 1 carrot, diced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 2 tablespoons fresh parsley, chopped
  • Juice of 1 lemon
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss the diced vegetables with olive oil, salt, and pepper, then roast for 25-30 minutes until tender.
  3. 3. Meanwhile, cook the lentils in water for 20-25 minutes until tender but firm. Drain and let cool.
  4. 4. In a large bowl, combine the lentils, roasted vegetables, parsley, and lemon juice. Toss well and serve.

Spicy Lentil and Quinoa Stuffed Peppers

Colorful bell peppers stuffed with a hearty mixture of French green lentils, quinoa, and spices, perfect for a nutritious meal.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked quinoa
  • 1 cup cooked French green lentils
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1/2 cup diced tomatoes
  • Salt and pepper to taste
  • 1/4 cup feta cheese, crumbled (optional)
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked quinoa, lentils, tomatoes, cumin, paprika, salt, and pepper.
  3. 3. Stuff each bell pepper half with the lentil-quinoa mixture and place in a baking dish.
  4. 4. Bake for 25-30 minutes until the peppers are tender. Top with feta cheese before serving, if desired.

Lentil and Spinach Soup with Herbs

A comforting and nutritious soup made with French green lentils, fresh spinach, and aromatic herbs, perfect for any season.

Ingredients
  • 1 cup French green lentils, rinsed
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 2 cups fresh spinach, chopped
  • 1 teaspoon thyme
  • 1 teaspoon rosemary
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion and garlic until translucent.
  2. 2. Add lentils, vegetable broth, thyme, and rosemary. Bring to a boil, then simmer for 30 minutes.
  3. 3. Stir in spinach and cook for an additional 5 minutes. Season with salt and pepper before serving.

Lentil and Sweet Potato Curry

A flavorful curry combining French green lentils and sweet potatoes in a rich coconut milk sauce, served over brown rice.

Ingredients
  • 1 cup French green lentils, rinsed
  • 1 large sweet potato, diced
  • 1 can coconut milk (400ml)
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon curry powder
  • 2 cups vegetable broth
  • Salt to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until soft.
  2. 2. Add sweet potatoes, lentils, coconut milk, vegetable broth, and curry powder. Bring to a boil.
  3. 3. Reduce heat and simmer for 25-30 minutes until lentils and sweet potatoes are tender. Season with salt before serving.

Mediterranean Lentil and Feta Bowl

A wholesome bowl filled with French green lentils, cherry tomatoes, cucumber, olives, and feta cheese, drizzled with a lemon-tahini dressing.

Ingredients
  • 1 cup French green lentils, cooked
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons tahini
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine lentils, tomatoes, cucumber, olives, and feta cheese.
  2. 2. In a small bowl, whisk together tahini, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the lentil bowl and toss gently to combine.

Lentil and Mushroom Stir-Fry

A quick and healthy stir-fry featuring French green lentils and mushrooms, tossed with colorful vegetables and a soy sauce glaze.

Ingredients
  • 1 cup French green lentils, cooked
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 1 cup mushrooms, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, grated
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat. Add garlic and ginger, sauté for 1 minute.
  2. 2. Add mushrooms and mixed vegetables, stir-fry until tender.
  3. 3. Stir in cooked lentils and soy sauce, cooking for an additional 2-3 minutes. Serve hot.

Lentil and Avocado Toast

A nutritious twist on classic avocado toast, topped with seasoned French green lentils and fresh herbs for added flavor.

Ingredients
  • 1 cup French green lentils, cooked
  • 2 ripe avocados, mashed
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • 4 slices whole grain bread
  • Fresh cilantro or parsley for garnish
Instructions
  1. 1. Toast the bread slices until golden brown.
  2. 2. In a bowl, mix cooked lentils with lemon juice, salt, and pepper.
  3. 3. Spread mashed avocado on each toast, top with lentils, and garnish with fresh herbs.

Lentil and Kale Frittata

A protein-rich frittata packed with French green lentils and kale, perfect for a healthy breakfast or brunch option.

Ingredients
  • 1 cup cooked French green lentils
  • 1 cup kale, chopped
  • 6 eggs
  • 1/4 cup milk
  • 1/2 cup onion, chopped
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In an oven-safe skillet, heat olive oil and sauté onion until soft. Add kale and cook until wilted.
  3. 3. In a bowl, whisk together eggs, milk, salt, and pepper. Stir in lentils and pour over the kale mixture.
  4. 4. Cook on the stovetop for 2-3 minutes, then transfer to the oven and bake for 15-20 minutes until set.

Lentil Tacos with Avocado Salsa

Delicious lentil tacos filled with seasoned French green lentils and topped with a fresh avocado salsa for a healthy twist on taco night.

Ingredients
  • 1 cup French green lentils, cooked
  • 1 tablespoon taco seasoning
  • 8 small corn tortillas
  • 1 avocado, diced
  • 1/2 cup diced tomatoes
  • 1/4 cup red onion, diced
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a skillet, heat cooked lentils and taco seasoning until warmed through.
  2. 2. In a bowl, combine avocado, tomatoes, red onion, lime juice, and salt to make the salsa.
  3. 3. Warm the tortillas, fill with lentils, and top with avocado salsa before serving.

Frequently Asked Questions (FAQ)

Are French green lentils gluten-free?

Yes, French green lentils are naturally gluten-free, making them suitable for those with gluten intolerance or celiac disease.

How do I cook French green lentils?

Rinse lentils under cold water, then simmer in water or broth for about 20-30 minutes until tender.

Can I eat lentils every day?

Yes, lentils can be part of a healthy daily diet, providing essential nutrients and fiber.

What is the difference between green and brown lentils?

Green lentils have a firmer texture and a slightly peppery flavor compared to the milder brown lentils.

How should I store cooked lentils?

Store cooked lentils in an airtight container in the refrigerator for up to 5 days or freeze for longer storage.

Do lentils need to be soaked before cooking?

Soaking is not necessary for French green lentils, but it can reduce cooking time.

What nutrients are in French green lentils?

They are high in protein, fiber, iron, magnesium, and folate, making them a nutritious food choice.

Can I use French green lentils in salads?

Yes, they are excellent in salads, providing texture and nutrition when cooked and cooled.

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Comparisons
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Nutrients
Protein in French Green Lentils Calories in French Green Lentils Vitamin-c in French Green Lentils Magnesium in French Green Lentils
Featured Guides
Health Benefits of French Green Lentils Healthy Recipes with French Green Lentils
Rankings
Legumes high in folate Legumes high in fiber Legumes low in carbohidratos Legumes low in índice glucémico