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Split Red Lentils
Legumes
Nutri-ScoreA

Split Red Lentils

Lens culinaris

Clinical Encyclopedia

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

Split Red 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.

Split red lentils, or masoor dal, are a rich source of protein and fiber, making them an excellent addition to a balanced diet. They are quick to cook and versatile in various dishes.

Also known as:
Masoor DalRed Lentils
Scientific NameLens culinaris
Region of OriginSouth Asia
Popular Comparisons:
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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%)
Folate180 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, split red lentils support muscle growth and repair, making them ideal for vegetarians and vegans.
✓Rich in dietary fiber, they promote digestive health and help maintain stable blood sugar levels.
✓Packed with essential vitamins and minerals, including folate and iron, they contribute to overall health and well-being.
✓Low in fat and calories, they are a heart-healthy option that can aid in weight management.

Possible Risks & Side Effects

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

How to Prepare & Consume

Rinse thoroughly before cooking. They can be boiled, added to soups, or used in salads. Cooking time is typically 15-20 minutes.

Smart Selection & Storage

How to Select

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

How to Store

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

Myths vs Realities

MythLentils are not a complete protein.
RealityWhile lentils are low in methionine, they can be combined with grains to form a complete protein.
MythEating lentils will cause digestive issues.
RealityWhile they can cause gas for some, proper cooking and gradual introduction can minimize discomfort.
MythAll lentils are the same nutritionally.
RealityDifferent types of lentils have varying nutrient profiles; red lentils are particularly high in fiber and protein.

Healthy Recipes

Spicy Red Lentil Soup

A warming and nutritious soup packed with flavors from spices and vegetables, perfect for a healthy meal.

Ingredients
  • 1 cup split red lentils
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 carrot, diced
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 4 cups vegetable broth
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • Fresh cilantro for garnish
Instructions
  1. 1. Heat olive oil in a pot over medium heat.
  2. 2. Add onion, garlic, and carrot; sauté until softened.
  3. 3. Stir in spices, then add lentils and broth; bring to a boil.
  4. 4. Reduce heat and simmer for 20 minutes until lentils are tender.
  5. 5. Season with salt and pepper, and garnish with cilantro before serving.

Red Lentil Salad with Lemon Vinaigrette

A refreshing salad combining protein-rich lentils with colorful vegetables and a zesty lemon dressing.

Ingredients
  • 1 cup cooked split red lentils
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a large bowl, combine cooked lentils, cucumber, bell pepper, tomatoes, and onion.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss gently.
  4. 4. Garnish with fresh parsley before serving.

Red Lentil and Spinach Curry

A hearty and flavorful curry that combines red lentils and spinach, perfect for a healthy dinner.

Ingredients
  • 1 cup split red lentils
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 1 can coconut milk
  • 2 tablespoons curry powder
  • Salt to taste
  • 2 tablespoons olive oil
Instructions
  1. 1. Heat olive oil in a pan; sauté onion, garlic, and ginger until fragrant.
  2. 2. Add curry powder and lentils; stir for 2 minutes.
  3. 3. Pour in coconut milk and simmer for 15 minutes.
  4. 4. Stir in spinach and cook until wilted; season with salt before serving.

Red Lentil Burgers

Delicious and protein-packed burgers made with split red lentils, perfect for a healthy BBQ or weeknight dinner.

Ingredients
  • 1 cup cooked split red lentils
  • 1/2 cup breadcrumbs
  • 1/4 cup grated carrot
  • 1/4 cup chopped onion
  • 1 teaspoon garlic powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. In a bowl, mash cooked lentils and mix with breadcrumbs, carrot, onion, and spices.
  2. 2. Form mixture into patties.
  3. 3. Heat olive oil in a skillet and cook patties for 4-5 minutes on each side until golden brown.
  4. 4. Serve on whole-grain buns with your favorite toppings.

Red Lentil and Vegetable Stir-Fry

A quick and colorful stir-fry featuring split red lentils and a variety of vegetables, ideal for a nutritious meal.

Ingredients
  • 1 cup cooked split red lentils
  • 1 cup mixed vegetables (bell peppers, broccoli, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 2 cloves garlic, minced
  • Green onions for garnish
Instructions
  1. 1. Heat sesame oil in a wok; add garlic and ginger, sautéing until fragrant.
  2. 2. Add mixed vegetables and stir-fry for 5-7 minutes.
  3. 3. Stir in cooked lentils and soy sauce; cook for another 2 minutes.
  4. 4. Garnish with green onions before serving.

Red Lentil Pancakes

Savory pancakes made from split red lentils, perfect for a healthy breakfast or snack.

Ingredients
  • 1 cup split red lentils, soaked overnight
  • 1/2 cup water
  • 1 teaspoon cumin
  • Salt to taste
  • 1 tablespoon olive oil for cooking
  • Chopped herbs (cilantro or parsley)
Instructions
  1. 1. Blend soaked lentils with water, cumin, and salt until smooth.
  2. 2. Stir in chopped herbs.
  3. 3. Heat olive oil in a skillet; pour batter to form pancakes and cook until golden on both sides.
  4. 4. Serve with yogurt or chutney.

Red Lentil and Quinoa Bowl

A nutritious bowl combining red lentils and quinoa, topped with fresh veggies and a tahini dressing.

Ingredients
  • 1 cup cooked split red lentils
  • 1 cup cooked quinoa
  • 1 cup mixed greens
  • 1/2 avocado, sliced
  • 1/4 cup cherry tomatoes, halved
  • 2 tablespoons tahini
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer cooked lentils, quinoa, and mixed greens.
  2. 2. Top with avocado and tomatoes.
  3. 3. In a small bowl, mix tahini, lemon juice, salt, and pepper; drizzle over the bowl before serving.

Red Lentil Daal

A traditional Indian dish featuring split red lentils simmered with spices, served with rice or naan.

Ingredients
  • 1 cup split red lentils
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • 1 teaspoon mustard seeds
  • 2 cups vegetable broth
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a pot, sauté onion and garlic until soft.
  2. 2. Add spices and lentils; stir for a minute.
  3. 3. Pour in vegetable broth and simmer for 20 minutes until lentils are tender.
  4. 4. Season with salt and garnish with cilantro before serving.

Red Lentil Stuffed Peppers

Colorful bell peppers stuffed with a flavorful mixture of red lentils, rice, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked split red lentils
  • 1/2 cup cooked rice
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 1/2 cup tomato sauce
Instructions
  1. 1. Preheat oven to 375°F (190°C).
  2. 2. In a bowl, mix lentils, rice, spices, and salt.
  3. 3. Stuff each bell pepper half with the mixture and place in a baking dish.
  4. 4. Top with tomato sauce and bake for 25-30 minutes until peppers are tender.

Red Lentil and Sweet Potato Mash

A creamy and nutritious mash combining split red lentils and sweet potatoes, perfect as a side dish.

Ingredients
  • 1 cup cooked split red lentils
  • 1 large sweet potato, peeled and cubed
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 teaspoon garlic powder
Instructions
  1. 1. Boil sweet potato cubes until tender, then drain.
  2. 2. In a bowl, mash sweet potatoes and mix in lentils, olive oil, garlic powder, salt, and pepper.
  3. 3. Serve warm as a side dish.

Frequently Asked Questions (FAQ)

What are the health benefits of split red lentils?

They are high in protein, fiber, and essential nutrients, promoting muscle health, digestion, and overall well-being.

How do you cook split red lentils?

Rinse them under cold water, then boil in water for 15-20 minutes until tender.

Can split red lentils be eaten raw?

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

Are split red lentils gluten-free?

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

How can I incorporate split red lentils into my diet?

They can be added to soups, stews, salads, or made into lentil burgers.

What is the glycemic index of split red lentils?

They have a low glycemic index of 32, making them suitable for blood sugar management.

How should split red lentils be stored?

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

Are split red lentils a good source of protein?

Yes, they provide about 9 grams of protein per 100 grams, making them an excellent plant-based protein source.

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