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Yellow Split Lentils (Toor)
Legumes
Nutri-ScoreA

Yellow Split Lentils (Toor)

Lens culinaris

Clinical Encyclopedia

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

Yellow Split Lentils (Toor) 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.

Yellow split lentils, also known as toor dal, are a staple in many cuisines, particularly in Indian cooking. They are rich in protein, fiber, and essential nutrients, making them an excellent choice for a balanced diet.

Also known as:
Toor DalArhar Dal
Scientific NameLens culinaris
Region of OriginIndia
Popular Comparisons:
Yellow Split Lentils (Toor)Yellow Split Lentils (Toor)VSAcutifolius BeanAcutifolius BeanYellow Split Lentils (Toor)Yellow Split Lentils (Toor)VSAdzuki BeanAdzuki BeanYellow Split Lentils (Toor)Yellow Split Lentils (Toor)VSAdzuki BeansAdzuki BeansYellow Split Lentils (Toor)Yellow Split Lentils (Toor)VSRed Adzuki BeansRed Adzuki BeansYellow Split Lentils (Toor)Yellow Split Lentils (Toor)VSAnasazi BeanAnasazi BeanYellow Split Lentils (Toor)Yellow Split Lentils (Toor)VSAnasazi BeansAnasazi BeansYellow Split Lentils (Toor)Yellow Split Lentils (Toor)VSAppaloosa BeanAppaloosa BeanYellow Split Lentils (Toor)Yellow Split Lentils (Toor)VSBaby Lima BeanBaby Lima BeanYellow Split Lentils (Toor)Yellow Split Lentils (Toor)VSBambara GroundnutBambara GroundnutYellow Split Lentils (Toor)Yellow Split Lentils (Toor)VSBambara 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 b6 (pyridoxine)0.2 mg (12%)
Folate181 mcg (45%)
Vitamins with less than 2% DVNone registered

Minerals

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

Health Benefits

✓High in protein, yellow split lentils provide essential amino acids that support muscle growth and repair.
✓Rich in dietary fiber, they promote digestive health and help maintain stable blood sugar levels.
✓Packed with vitamins and minerals, including folate and iron, they contribute to overall health and well-being.
✓Low in fat and calories, they are an ideal food for weight management and heart health.

Possible Risks & Side Effects

!Individuals with legume allergies should avoid yellow split lentils.
!Excessive consumption may lead to digestive discomfort in sensitive individuals due to their high fiber content.

How to Prepare & Consume

Rinse thoroughly before cooking. Soak for a few hours to reduce cooking time. Cook in water or broth until tender, and season as desired.

Smart Selection & Storage

How to Select

Choose lentils that are uniform in color and free from debris or discoloration. Fresh lentils should have a firm texture.

How to Store

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

Myths vs Realities

MythMyth: Lentils are not a complete protein.
RealityReality: While lentils are low in methionine, they are high in lysine and can be combined with grains to form a complete protein.
MythMyth: Eating lentils causes gas.
RealityReality: While they can cause gas in some individuals, proper soaking and cooking can minimize this effect.
MythMyth: All lentils are the same.
RealityReality: Different types of lentils have varying flavors, textures, and cooking times, each offering unique nutritional benefits.

Healthy Recipes

Spiced Yellow Split Lentil Salad

A refreshing salad combining spiced yellow split lentils with fresh vegetables and a zesty lemon dressing, perfect for a light lunch.

Ingredients
  • 1 cup yellow split lentils
  • 2 cups water
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 red onion, finely chopped
  • 2 tablespoons olive oil
  • 1 lemon, juiced
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. Rinse the yellow split lentils under cold water, then cook them in 2 cups of water for about 15-20 minutes until tender.
  2. 2. In a large bowl, combine the cooked lentils, cucumber, bell pepper, cherry tomatoes, and red onion.
  3. 3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper, then pour over the salad and toss gently. Garnish with fresh parsley.

Creamy Yellow Split Lentil Soup

A comforting and creamy soup made with yellow split lentils, coconut milk, and aromatic spices, perfect for chilly days.

Ingredients
  • 1 cup yellow split lentils
  • 4 cups vegetable broth
  • 1 can coconut milk
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon ginger, grated
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a pot, sauté onion, garlic, and ginger until fragrant.
  2. 2. Add yellow split lentils, vegetable broth, coconut milk, turmeric, cumin, and salt. Bring to a boil, then simmer for 30 minutes.
  3. 3. Blend the soup until smooth, then serve hot, garnished with fresh cilantro.

Yellow Split Lentil Curry

A hearty and flavorful curry featuring yellow split lentils, spinach, and a blend of spices, served with brown rice.

Ingredients
  • 1 cup yellow split lentils
  • 2 cups water
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon curry powder
  • 1 teaspoon cumin
  • 2 cups spinach
  • Salt to taste
  • 2 tablespoons coconut oil
  • Cooked brown rice for serving
Instructions
  1. 1. Cook yellow split lentils in water until tender, about 20 minutes.
  2. 2. In a separate pan, heat coconut oil and sauté onion and garlic until soft. Add curry powder and cumin, cooking for another minute.
  3. 3. Stir in cooked lentils and spinach, cooking until spinach is wilted. Serve over brown rice.

Yellow Split Lentil Veggie Burgers

Delicious and nutritious veggie burgers made with yellow split lentils, oats, and a mix of vegetables, perfect for grilling.

Ingredients
  • 1 cup cooked yellow split lentils
  • 1/2 cup oats
  • 1/2 onion, finely chopped
  • 1 carrot, grated
  • 1/2 bell pepper, diced
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Olive oil for frying
  • Whole grain buns for serving
Instructions
  1. 1. In a bowl, mash the cooked lentils and mix in oats, onion, carrot, bell pepper, garlic powder, salt, and pepper.
  2. 2. Form the mixture into patties and refrigerate for 30 minutes.
  3. 3. Heat olive oil in a pan and cook the patties for 5-7 minutes on each side until golden brown. Serve on whole grain buns.

Lentil and Quinoa Stuffed Peppers

Colorful bell peppers stuffed with a nutritious mixture of yellow split lentils, quinoa, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked yellow split lentils
  • 1/2 cup cooked quinoa
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 1 cup diced tomatoes
  • Fresh basil for garnish
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, combine cooked lentils, quinoa, cumin, paprika, salt, pepper, and diced tomatoes.
  3. 3. Stuff the bell pepper halves with the mixture and place in a baking dish. Bake for 25-30 minutes. Garnish with fresh basil before serving.

Yellow Split Lentil and Vegetable Stir-Fry

A quick and healthy stir-fry featuring yellow split lentils and a variety of colorful vegetables, seasoned with soy sauce and ginger.

Ingredients
  • 1 cup cooked yellow split lentils
  • 2 cups mixed vegetables (broccoli, bell peppers, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon ginger, grated
  • 2 garlic cloves, minced
  • 1 tablespoon sesame oil
  • Green onions for garnish
Instructions
  1. 1. Heat sesame oil in a large pan and sauté garlic and ginger until fragrant.
  2. 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender.
  3. 3. Stir in cooked lentils and soy sauce, cooking for another 2-3 minutes. Garnish with green onions.

Yellow Split Lentil Tacos

Healthy and flavorful tacos filled with spiced yellow split lentils, topped with fresh avocado and salsa for a delicious meal.

Ingredients
  • 1 cup cooked yellow split lentils
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • Salt to taste
  • Corn tortillas
  • 1 avocado, sliced
  • Fresh salsa for topping
  • Cilantro for garnish
Instructions
  1. 1. In a pan, combine cooked lentils, chili powder, cumin, and salt. Heat through for 5 minutes.
  2. 2. Warm corn tortillas in a separate pan.
  3. 3. Fill tortillas with lentil mixture, top with avocado slices and fresh salsa. Garnish with cilantro.

Yellow Split Lentil and Spinach Frittata

A protein-packed frittata made with yellow split lentils, spinach, and eggs, perfect for breakfast or brunch.

Ingredients
  • 1 cup cooked yellow split lentils
  • 4 eggs
  • 2 cups fresh spinach
  • 1/2 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 spinach and cook until wilted.
  3. 3. In a bowl, whisk eggs, then mix in cooked lentils, spinach, onion, salt, and pepper. Pour into the skillet and bake for 20-25 minutes until set.

Yellow Split Lentil and Carrot Patties

Crispy and flavorful patties made from yellow split lentils and grated carrots, perfect as a snack or appetizer.

Ingredients
  • 1 cup cooked yellow split lentils
  • 1 cup grated carrots
  • 1/2 cup breadcrumbs
  • 1 egg
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, combine cooked lentils, grated carrots, breadcrumbs, egg, cumin, salt, and pepper. Mix well.
  2. 2. Form the mixture into small patties.
  3. 3. Heat olive oil in a pan and fry the patties for 3-4 minutes on each side until golden brown. Serve warm.

Frequently Asked Questions (FAQ)

What are the health benefits of yellow split lentils?

They are high in protein, fiber, and essential nutrients, promoting digestive health and muscle repair.

How should I store yellow split lentils?

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

Can yellow split lentils be eaten raw?

No, they should be cooked before consumption to improve digestibility and nutrient absorption.

How long do cooked yellow split lentils last in the fridge?

Cooked lentils can be stored in the refrigerator for up to 5 days.

Are yellow split lentils gluten-free?

Yes, they are naturally gluten-free, making them suitable for those with gluten intolerance.

What is the cooking time for yellow split lentils?

They typically take about 20-30 minutes to cook, depending on the desired texture.

Can I freeze cooked yellow split lentils?

Yes, cooked lentils can be frozen for up to 3 months.

What dishes can I make with yellow split lentils?

They can be used in soups, stews, curries, and salads, or as a protein-rich side dish.

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Comparisons
Yellow Split Lentils (Toor) vs Acutifolius Bean Yellow Split Lentils (Toor) vs Adzuki Bean Yellow Split Lentils (Toor) vs Adzuki Bean
Nutrients
Protein in Yellow Split Lentils (Toor) Calories in Yellow Split Lentils (Toor) Vitamin-c in Yellow Split Lentils (Toor) Magnesium in Yellow Split Lentils (Toor)
Featured Guides
Health Benefits of Yellow Split Lentils (Toor) Healthy Recipes with Yellow Split Lentils (Toor)
Rankings
Legumes high in folate Legumes high in fiber Legumes low in carbohidratos Legumes low in índice glucémico