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Salted Lentil Puff
Snacks
Nutri-ScoreA

Salted Lentil Puff

Lens culinaris

Clinical Encyclopedia

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

Salted Lentil Puff provides 450 kcal, 20g of protein, 60g of carbohydrates, and 10g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Salted lentil puffs are a crunchy snack made from lentil flour, often seasoned with spices and salt. They provide a nutritious alternative to traditional snacks, rich in protein and fiber.

Also known as:
Lentil ChipsDal Puffs
Scientific NameLens culinaris
Region of OriginIndia
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories450 kcal
Water
5%
Fiber10g
Total95.0g
Protein
20g(21%)
Fats
15g(16%)
Carbohydrates
60g(63%)

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 E0.5 mg (3%)
Vitamin b1 (thiamine)0.2 mg (17%)
Vitamin b2 (riboflavin)0.1 mg (8%)
Vitamin b3 (niacin)2 mg (13%)
Vitamin b5 (pantothenic acid)0.5 mg (10%)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Folate180 µg (45%)
Choline30 mg (5%)
Vitamins with less than 2% DV
Vitamin A: 2 µgVitamin C: 1 mgVitamin D: 0 µgVitamin K: 1 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium50 mg (4%)
Iron3 mg (17%)
Magnesium40 mg (10%)
Phosphorus200 mg (29%)
Potassium500 mg (14%)
Zinc2 mg (18%)
Copper0.3 mg (33%)
Manganese0.5 mg (25%)
Selenium2 µg (4%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, making them a great option for muscle repair and growth.
✓Rich in dietary fiber, which aids in digestion and promotes satiety.

Possible Risks & Side Effects

!Excessive consumption may lead to increased sodium intake, which can affect blood pressure. Moderation is key.

How to Prepare & Consume

Best enjoyed as a snack on their own or paired with dips like hummus or yogurt.

Smart Selection & Storage

How to Select

Choose puffs that are crispy and have a fresh aroma. Check the expiration date for freshness.

How to Store

Keep in an airtight container in a cool, dry place to maintain crispness.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
Digestive aid, Protein source, Satiety enhancer
Main Applications
•Snack food
•Dietary supplement
Bioactive Compounds
Lecithin

Helps in emulsifying fats and improving digestion.

Flavonoids

Antioxidant properties that help reduce inflammation.

How to Consume
SnackTopped on saladsIn trail mixes
Did you know?

"Lentils are one of the oldest cultivated crops, dating back over 9,000 years."

Myths vs Realities

MythLentils are not a complete protein.
RealityLentils can be combined with grains to form a complete protein profile.
MythSalted snacks are always unhealthy.
RealityModerate consumption of salted lentil puffs can fit into a balanced diet.
MythAll snacks are bad for you.
RealityHealthy snacks like lentil puffs can provide essential nutrients and energy.

Healthy Recipes

Salted Lentil Puff Salad

A refreshing salad combining salted lentil puffs with mixed greens, cherry tomatoes, and a zesty lemon vinaigrette.

Ingredients
  • 2 cups mixed greens
  • 1 cup cherry tomatoes, halved
  • 1 cup salted lentil puffs
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine mixed greens and cherry tomatoes.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and top with salted lentil puffs before serving.

Spicy Lentil Puff Tacos

Delicious tacos filled with spiced lentil puffs, avocado, and a tangy salsa for a healthy twist on a classic dish.

Ingredients
  • 1 cup salted lentil puffs
  • 4 small corn tortillas
  • 1 avocado, sliced
  • 1/2 cup salsa
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
Instructions
  1. 1. In a skillet, heat olive oil over medium heat and add salted lentil puffs and chili powder, cooking until heated through.
  2. 2. Warm the corn tortillas in a separate pan.
  3. 3. Assemble tacos by placing lentil puffs, avocado slices, and salsa in each tortilla.

Lentil Puff and Quinoa Bowl

A nutritious bowl featuring quinoa, roasted vegetables, and salted lentil puffs, drizzled with tahini dressing.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup roasted vegetables (zucchini, bell peppers)
  • 1 cup salted lentil puffs
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt to taste
Instructions
  1. 1. In a bowl, layer cooked quinoa, roasted vegetables, and salted lentil puffs.
  2. 2. In a small bowl, mix tahini, lemon juice, and salt until smooth.
  3. 3. Drizzle tahini dressing over the bowl and serve.

Lentil Puff Stuffed Peppers

Colorful bell peppers stuffed with a savory mixture of salted lentil puffs, brown rice, and spices for a wholesome meal.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked brown rice
  • 1 cup salted lentil puffs
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked brown rice, salted lentil puffs, cumin, paprika, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes until peppers are tender.

Lentil Puff Veggie Burger

A hearty veggie burger made with salted lentil puffs, black beans, and spices, served on a whole grain bun.

Ingredients
  • 1 cup salted lentil puffs
  • 1 cup black beans, mashed
  • 1/2 cup breadcrumbs
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • Whole grain buns
Instructions
  1. 1. In a bowl, combine salted lentil puffs, mashed black beans, breadcrumbs, garlic powder, and onion powder.
  2. 2. Form the mixture into patties and cook in a skillet over medium heat until golden brown on both sides.
  3. 3. Serve on whole grain buns with your favorite toppings.

Lentil Puff Soup

A comforting soup featuring salted lentil puffs, vegetables, and spices, perfect for a healthy meal.

Ingredients
  • 1 cup salted lentil puffs
  • 4 cups vegetable broth
  • 1 cup diced carrots
  • 1 cup diced celery
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, bring vegetable broth to a boil.
  2. 2. Add diced carrots, celery, and thyme, cooking until vegetables are tender.
  3. 3. Stir in salted lentil puffs and simmer for an additional 5-10 minutes before serving.

Lentil Puff Energy Bites

Nutritious energy bites made with salted lentil puffs, oats, nut butter, and honey, perfect for a healthy snack.

Ingredients
  • 1 cup salted lentil puffs
  • 1 cup rolled oats
  • 1/2 cup nut butter
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a bowl, mix salted lentil puffs, rolled oats, nut butter, honey, and chocolate chips until well combined.
  2. 2. Form the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Mediterranean Lentil Puff Wrap

A flavorful wrap filled with salted lentil puffs, hummus, cucumber, and feta cheese for a healthy Mediterranean-inspired meal.

Ingredients
  • 1 cup salted lentil puffs
  • 2 whole wheat wraps
  • 1/2 cup hummus
  • 1 cucumber, sliced
  • 1/4 cup feta cheese
  • Olive oil for drizzling
Instructions
  1. 1. Spread hummus evenly on each wrap.
  2. 2. Layer salted lentil puffs, cucumber slices, and feta cheese on top.
  3. 3. Roll the wraps tightly, slice in half, and drizzle with olive oil before serving.

Lentil Puff Stir-Fry

A quick and easy stir-fry featuring salted lentil puffs, colorful vegetables, and a savory soy sauce glaze.

Ingredients
  • 1 cup salted lentil puffs
  • 2 cups mixed vegetables (broccoli, bell peppers, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
Instructions
  1. 1. In a large skillet, heat sesame oil over medium-high heat.
  2. 2. Add mixed vegetables and stir-fry until tender-crisp.
  3. 3. Stir in salted lentil puffs, soy sauce, and ginger, cooking for an additional 2-3 minutes before serving.

Lentil Puff Breakfast Bowl

A nutritious breakfast bowl featuring salted lentil puffs, scrambled eggs, and avocado for a healthy start to your day.

Ingredients
  • 1 cup salted lentil puffs
  • 2 eggs, scrambled
  • 1 avocado, sliced
  • 1/4 cup salsa
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, cook scrambled eggs until fully set.
  2. 2. In a bowl, layer salted lentil puffs, scrambled eggs, and avocado slices.
  3. 3. Top with salsa, and season with salt and pepper before serving.

Frequently Asked Questions (FAQ)

Are salted lentil puffs gluten-free?

Yes, they are made from lentil flour, which is naturally gluten-free.

How are salted lentil puffs made?

They are made by mixing lentil flour with water and spices, then puffed and baked or fried.

Can I make salted lentil puffs at home?

Yes, you can make them by mixing lentil flour with seasonings and baking them until crispy.

What are the health benefits of lentils?

Lentils are high in protein, fiber, and essential nutrients, making them beneficial for heart health and digestion.

How should I store salted lentil puffs?

Store them in an airtight container in a cool, dry place to maintain their crunchiness.

Are salted lentil puffs suitable for vegans?

Yes, they are plant-based and suitable for vegan diets.

Can I eat salted lentil puffs on a low-carb diet?

They are higher in carbohydrates compared to other snacks, so moderation is advised on low-carb diets.

What dips pair well with salted lentil puffs?

They pair well with hummus, guacamole, or yogurt-based dips.

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Comparisons
Salted Lentil Puff vs Acai Bowl Salted Lentil Puff vs Air-Popped Apple Chips Salted Lentil Puff vs Air-Popped Banana Chips
Nutrients
Protein in Salted Lentil Puff Calories in Salted Lentil Puff Vitamin-c in Salted Lentil Puff Magnesium in Salted Lentil Puff
Featured Guides
Health Benefits of Salted Lentil Puff Healthy Recipes with Salted Lentil Puff
Rankings
Snacks high in folate Snacks high in protein Snacks low in carbohidratos Snacks low in índice glucémico