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Eston Green Lentils
Legumes
Nutri-ScoreA

Eston Green Lentils

Lens culinaris

Clinical Encyclopedia

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

Eston Green Lentils provides 116 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.

Eston Green Lentils are small, green legumes known for their high protein and fiber content, making them an excellent choice for plant-based diets. They are versatile and can be used in a variety of dishes, providing essential nutrients and health benefits.

Also known as:
Green LentilsEston Lentils
Scientific NameLens culinaris
Region of OriginMiddle East
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories116 kcal
Water
10.8%
Fiber7.9g
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%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein and fiber, Eston Green Lentils support muscle health and digestive function.
✓Low glycemic index helps in maintaining stable blood sugar levels, beneficial for diabetics.
✓High in folate, which is crucial for DNA synthesis and repair, making them ideal for pregnant women.
✓Packed with antioxidants, they help combat oxidative stress and reduce inflammation.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Individuals with legume allergies should avoid lentils.

How to Prepare & Consume

Rinse before cooking, soak for a few hours to reduce cooking time, and cook until tender. They can be added to soups, salads, or served as a side dish.

Smart Selection & Storage

How to Select

Choose lentils that are whole, dry, and free from cracks or discoloration. Fresh lentils should have a uniform color and a firm texture.

How to Store

Store lentils in a cool, dry place in an airtight container. They can last for up to a year if stored properly.

Myths vs Realities

MythLentils cause gas and bloating.
RealityWhile lentils can cause gas, soaking and cooking them properly can minimize this effect.
MythAll lentils are the same nutritionally.
RealityDifferent types of lentils have varying nutrient profiles; Eston Green Lentils are particularly high in protein.
MythYou can't eat lentils if you're on a low-carb diet.
RealityLentils are low in glycemic index and can be included in moderate amounts in low-carb diets.

Healthy Recipes

Eston Green Lentil Salad with Citrus Vinaigrette

A refreshing salad featuring Eston green lentils, mixed greens, and a zesty citrus vinaigrette, perfect for a light lunch or dinner.

Ingredients
  • 1 cup cooked Eston green lentils
  • 2 cups mixed greens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon orange juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked lentils, mixed greens, cherry tomatoes, red onion, and feta cheese.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, orange juice, salt, and pepper.
  3. 3. Drizzle the vinaigrette over the salad and toss gently to combine.

Spicy Eston Green Lentil Soup

A hearty and spicy soup made with Eston green lentils, tomatoes, and a blend of spices, perfect for warming up on a chilly day.

Ingredients
  • 1 cup dried Eston green lentils
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 carrot, diced
  • 1 can (14 oz) diced tomatoes
  • 4 cups vegetable broth
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, garlic, and carrot until softened.
  2. 2. Add lentils, diced tomatoes, vegetable broth, cumin, smoked paprika, salt, and pepper.
  3. 3. Bring to a boil, then reduce heat and simmer for 30-40 minutes until lentils are tender.

Eston Green Lentil and Quinoa Bowl

A nutritious bowl combining Eston green lentils and quinoa, topped with roasted vegetables and a tahini dressing for a wholesome meal.

Ingredients
  • 1 cup cooked Eston green lentils
  • 1 cup cooked quinoa
  • 1 cup mixed roasted vegetables (zucchini, bell peppers, carrots)
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer cooked lentils and quinoa.
  2. 2. Top with roasted vegetables.
  3. 3. In a small bowl, mix tahini, lemon juice, salt, and pepper, then drizzle over the bowl.

Eston Green Lentil Burgers

Delicious and protein-packed burgers made from Eston green lentils, oats, and spices, served on whole-grain buns.

Ingredients
  • 1 cup cooked Eston green lentils
  • 1/2 cup rolled oats
  • 1/4 cup onion, finely chopped
  • 1 clove garlic, minced
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 4 whole-grain burger buns
  • Lettuce and tomato for serving
Instructions
  1. 1. In a bowl, mash cooked lentils and mix with oats, onion, garlic, cumin, salt, and pepper.
  2. 2. Form into patties and cook on a skillet over medium heat until golden brown.
  3. 3. Serve on whole-grain buns with lettuce and tomato.

Eston Green Lentil Stir-Fry

A colorful and nutritious stir-fry featuring Eston green lentils, bell peppers, broccoli, and a savory soy sauce.

Ingredients
  • 1 cup cooked Eston green lentils
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 1 tablespoon sesame seeds
Instructions
  1. 1. In a large skillet, heat sesame oil and sauté bell pepper and broccoli until tender.
  2. 2. Add cooked lentils, soy sauce, and ginger, stirring to combine.
  3. 3. Sprinkle with sesame seeds before serving.

Eston Green Lentil Tacos

Healthy and flavorful tacos filled with seasoned Eston green lentils, avocado, and fresh salsa, perfect for a quick meal.

Ingredients
  • 1 cup cooked Eston green lentils
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 4 corn tortillas
  • 1 avocado, sliced
  • 1/2 cup fresh salsa
  • Cilantro for garnish
Instructions
  1. 1. In a skillet, combine cooked lentils, chili powder, and cumin, heating through.
  2. 2. Warm corn tortillas in a separate pan.
  3. 3. Fill tortillas with lentil mixture, avocado, and salsa, garnishing with cilantro.

Eston Green Lentil and Spinach Stuffed Peppers

Bell peppers stuffed with a savory mixture of Eston green lentils, spinach, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked Eston green lentils
  • 2 cups fresh spinach, chopped
  • 1/2 cup onion, diced
  • 1 teaspoon Italian seasoning
  • 1/2 cup shredded cheese (optional)
Instructions
  1. 1. Preheat oven to 375°F (190°C).
  2. 2. In a bowl, mix lentils, spinach, onion, and Italian seasoning.
  3. 3. Stuff the mixture into bell pepper halves, top with cheese if desired, and bake for 25-30 minutes.

Eston Green Lentil and Sweet Potato Curry

A fragrant and hearty curry made with Eston green lentils and sweet potatoes, simmered in coconut milk and spices.

Ingredients
  • 1 cup cooked Eston green lentils
  • 1 medium sweet potato, diced
  • 1 can (14 oz) coconut milk
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 tablespoon curry powder
  • Salt to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until fragrant.
  2. 2. Add sweet potato, coconut milk, cooked lentils, curry powder, and salt, bringing to a simmer.
  3. 3. Cook until sweet potatoes are tender, about 20 minutes.

Eston Green Lentil and Avocado Toast

A simple yet delicious avocado toast topped with seasoned Eston green lentils for a nutritious breakfast or snack.

Ingredients
  • 2 slices whole-grain bread
  • 1 cup cooked Eston green lentils
  • 1 avocado, mashed
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. Toast the whole-grain bread slices.
  2. 2. In a bowl, mix mashed avocado with lemon juice, salt, and pepper.
  3. 3. Spread the avocado mixture on toast, top with cooked lentils, and sprinkle with red pepper flakes.

Eston Green Lentil Pasta Salad

A protein-packed pasta salad featuring Eston green lentils, whole-grain pasta, and a variety of colorful vegetables, dressed in a light vinaigrette.

Ingredients
  • 1 cup cooked Eston green lentils
  • 2 cups cooked whole-grain pasta
  • 1 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1/4 cup olives, sliced
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked lentils, pasta, cherry tomatoes, cucumber, and olives.
  2. 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss to combine.

Frequently Asked Questions (FAQ)

How do I cook Eston Green Lentils?

Rinse the lentils, then boil in water for about 20-30 minutes until tender. No soaking is necessary.

Are Eston Green Lentils gluten-free?

Yes, Eston Green Lentils are naturally gluten-free, making them suitable for those with gluten intolerance.

Can I eat lentils raw?

Raw lentils should not be consumed as they contain anti-nutrients that can be harmful. Always cook them before eating.

How can I store cooked lentils?

Store cooked lentils in an airtight container in the refrigerator for up to 5 days.

What are the health benefits of lentils?

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

Can lentils help with weight loss?

Yes, their high fiber content promotes satiety, helping to control appetite and support weight loss.

How many calories are in Eston Green Lentils?

There are approximately 116 calories in 100 grams of cooked Eston Green Lentils.

Are lentils a good source of iron?

Yes, lentils are a good plant-based source of iron, providing about 3.3 mg per 100 grams.

Related Superfoods
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Comparisons
Eston Green Lentils vs Acutifolius Bean Eston Green Lentils vs Adzuki Bean Eston Green Lentils vs Adzuki Bean
Nutrients
Protein in Eston Green Lentils Calories in Eston Green Lentils Vitamin-c in Eston Green Lentils Magnesium in Eston Green Lentils
Featured Guides
Health Benefits of Eston Green Lentils Healthy Recipes with Eston Green Lentils
Rankings
Legumes high in folate Legumes high in fiber Legumes low in carbohidratos Legumes low in índice glucémico