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Pardina Brown Lentils
Legumes
Nutri-ScoreA

Pardina Brown Lentils

Lens culinaris

Clinical Encyclopedia

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

Pardina Brown 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.

Pardina brown lentils are small, round legumes known for their rich flavor and high nutritional value. They are an excellent source of protein, fiber, and essential vitamins and minerals.

Also known as:
Brown LentilsSpanish Lentils
Scientific NameLens culinaris
Region of OriginMiddle East
Popular Comparisons:
Pardina Brown LentilsPardina Brown LentilsVSAcutifolius BeanAcutifolius BeanPardina Brown LentilsPardina Brown LentilsVSAdzuki BeanAdzuki BeanPardina Brown LentilsPardina Brown LentilsVSAdzuki BeansAdzuki BeansPardina Brown LentilsPardina Brown LentilsVSRed Adzuki BeansRed Adzuki BeansPardina Brown LentilsPardina Brown LentilsVSAnasazi BeanAnasazi BeanPardina Brown LentilsPardina Brown LentilsVSAnasazi BeansAnasazi BeansPardina Brown LentilsPardina Brown LentilsVSAppaloosa BeanAppaloosa BeanPardina Brown LentilsPardina Brown LentilsVSBaby Lima BeanBaby Lima BeanPardina Brown LentilsPardina Brown LentilsVSBambara GroundnutBambara GroundnutPardina Brown LentilsPardina Brown 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 b6 (pyridoxine)0.1 mg (5%)
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

✓Rich in dietary fiber, pardina brown lentils support digestive health and help maintain a healthy weight by promoting satiety.
✓High in protein, they serve as a great plant-based protein source, making them ideal for vegetarians and vegans.
✓Packed with essential vitamins and minerals, including iron and folate, they contribute to overall health and help prevent anemia.
✓Low glycemic index makes them suitable for blood sugar management, beneficial for individuals with diabetes.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content, especially if not introduced gradually.
!Individuals with legume allergies should avoid lentils to prevent allergic reactions.

How to Prepare & Consume

Rinse before cooking to remove any debris. Cook in boiling water for about 20-30 minutes until tender. 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 any debris or discoloration. They should have a uniform 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 make you gassy.
RealityWhile lentils can cause gas, proper cooking and gradual introduction into the diet can minimize this issue.
MythAll lentils are the same.
RealityThere are various types of lentils, each with unique flavors, textures, and nutritional profiles.

Healthy Recipes

Mediterranean Pardina Lentil Salad

A refreshing salad featuring Pardina brown lentils, cherry tomatoes, cucumber, and feta cheese, drizzled with a zesty lemon vinaigrette.

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

Spicy Lentil and Sweet Potato Tacos

Delicious tacos filled with spiced Pardina lentils and roasted sweet potatoes, topped with avocado and cilantro for a healthy twist.

Ingredients
  • 1 cup cooked Pardina brown lentils
  • 1 medium sweet potato, diced
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • Salt to taste
  • 4 corn tortillas
  • 1 avocado, sliced
  • Fresh cilantro for garnish
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and toss the sweet potato with olive oil, chili powder, cumin, and salt. Roast for 25 minutes.
  2. 2. In a skillet, heat the cooked lentils until warm, adding additional spices if desired.
  3. 3. Assemble the tacos by placing lentils and sweet potatoes in tortillas, topping with avocado slices and cilantro.

Pardina Lentil Soup with Spinach

A hearty and nutritious soup made with Pardina lentils, fresh spinach, and aromatic herbs, perfect for a comforting meal.

Ingredients
  • 1 cup Pardina brown lentils, rinsed
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 2 cups fresh spinach
  • 2 cloves garlic, minced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, carrots, and celery until softened. Add garlic and thyme, cooking for an additional minute.
  2. 2. Stir in the lentils and vegetable broth, bringing to a boil. Reduce heat and simmer for 25-30 minutes until lentils are tender.
  3. 3. Add fresh spinach, season with salt and pepper, and cook for another 5 minutes before serving.

Lentil and Quinoa Stuffed Bell Peppers

Colorful bell peppers stuffed with a nutritious mix of Pardina lentils, quinoa, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked Pardina brown lentils
  • 1/2 cup cooked quinoa
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 cup diced tomatoes
  • Salt and pepper to taste
  • 1/4 cup shredded cheese (optional)
Instructions
  1. 1. Preheat the oven to 375°F (190°C). In a bowl, mix lentils, quinoa, cumin, paprika, diced tomatoes, salt, and pepper.
  2. 2. Stuff the bell pepper halves with the lentil mixture and place them in a baking dish.
  3. 3. Top with cheese if using, cover with foil, and bake for 30 minutes. Remove foil and bake for an additional 10 minutes.

Pardina Lentil Curry with Coconut Milk

A rich and creamy curry made with Pardina lentils, coconut milk, and a blend of spices, served over brown rice for a fulfilling meal.

Ingredients
  • 1 cup cooked Pardina brown lentils
  • 1 can coconut milk
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon curry powder
  • 1 teaspoon ginger, grated
  • Salt to taste
  • 2 cups cooked brown rice
  • Fresh cilantro for garnish
Instructions
  1. 1. In a skillet, sauté onion and garlic until translucent. Add ginger and curry powder, cooking for another minute.
  2. 2. Stir in the lentils and coconut milk, simmering for 15-20 minutes until thickened.
  3. 3. Serve over brown rice and garnish with fresh cilantro.

Lentil and Vegetable Stir-Fry

A quick and colorful stir-fry featuring Pardina lentils and a variety of fresh vegetables, tossed in a light soy sauce.

Ingredients
  • 1 cup cooked Pardina brown lentils
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon ginger, minced
  • 2 cloves garlic, minced
  • Sesame seeds for garnish
Instructions
  1. 1. In a large skillet, heat sesame oil over medium heat. Add ginger and garlic, sautéing for 1 minute.
  2. 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender-crisp.
  3. 3. Stir in lentils and soy sauce, cooking for an additional 2 minutes. Garnish with sesame seeds before serving.

Pardina Lentil Burgers

Savory and protein-packed burgers made with Pardina lentils, oats, and spices, served on whole-grain buns with fresh toppings.

Ingredients
  • 1 cup cooked Pardina brown lentils
  • 1/2 cup 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, tomato, and avocado for toppings
Instructions
  1. 1. In a bowl, mash the lentils and mix with oats, onion, garlic, cumin, salt, and pepper until combined.
  2. 2. Form into patties and cook on a skillet over medium heat for about 5 minutes on each side until golden.
  3. 3. Serve on whole-grain buns with lettuce, tomato, and avocado.

Pardina Lentil and Kale Stew

A nourishing stew made with Pardina lentils, kale, and root vegetables, simmered in a flavorful broth for a wholesome meal.

Ingredients
  • 1 cup Pardina brown lentils, rinsed
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 potatoes, diced
  • 2 cups kale, chopped
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, carrots, and potatoes until softened. Add lentils, broth, thyme, salt, and pepper.
  2. 2. Bring to a boil, then reduce heat and simmer for 30 minutes until lentils are tender.
  3. 3. Stir in kale and cook for an additional 5 minutes before serving.

Pardina Lentil Pasta Salad

A hearty pasta salad with Pardina lentils, whole grain pasta, and a medley of vegetables, tossed in a light balsamic dressing.

Ingredients
  • 1 cup cooked Pardina brown lentils
  • 2 cups whole grain pasta, cooked and cooled
  • 1 cup bell peppers, diced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup black olives, sliced
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine lentils, pasta, bell peppers, cherry tomatoes, and olives.
  2. 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss well, and serve chilled.

Frequently Asked Questions (FAQ)

How do I cook pardina brown lentils?

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

Are pardina brown lentils gluten-free?

Yes, pardina brown lentils are naturally gluten-free, making them suitable for those with gluten intolerance.

Can I eat lentils every day?

Yes, lentils can be consumed daily as part of a balanced diet, but it's important to vary your protein sources.

How do 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 I freeze cooked lentils?

Yes, cooked lentils can be frozen for up to 6 months. Ensure they are cooled and stored in airtight containers.

Do lentils cause gas?

Lentils can cause gas in some individuals due to their fiber content. Gradually increasing intake can help minimize this effect.

What is the difference between pardina lentils and other lentils?

Pardina lentils are smaller and have a nuttier flavor compared to larger varieties like green or red lentils.

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