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Sour Cream Onion Lentil Puff
Snacks
Nutri-ScoreA

Sour Cream Onion Lentil Puff

Lens culinaris

Clinical Encyclopedia

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

Sour Cream Onion Lentil Puff provides 250 kcal, 8g of protein, 30g of carbohydrates, and 5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Sour Cream Onion Lentil Puff is a savory snack made from lentils, flavored with sour cream and onion, providing a crunchy texture and rich taste. This snack is a good source of protein and dietary fiber.

Also known as:
Lentil Puff (General)Onion Puff (General)
Scientific NameLens culinaris
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories250 kcal
Water
60%
Fiber5g
Total50.0g
Protein
8g(16%)
Fats
12g(24%)
Carbohydrates
30g(60%)

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 C2 mg (2%)
Vitamin E0.5 mg (3%)
Vitamin K2 µg (2%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)1.5 mg (9%)
Vitamin b5 (pantothenic acid)0.5 mg (10%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate30 µg (8%)
Choline15 mg (3%)
Vitamins with less than 2% DV
Vitamin A: 5 µgVitamin D: 0 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium30 mg (2%)
Iron1.5 mg (8%)
Magnesium40 mg (10%)
Phosphorus80 mg (6%)
Potassium300 mg (6%)
Zinc0.5 mg (5%)
Copper0.1 mg (11%)
Manganese0.5 mg (25%)
Selenium1 µg (2%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein and fiber, which can aid in digestion and promote satiety.
✓Contains essential vitamins and minerals that support overall health.

Possible Risks & Side Effects

!Contains dairy; individuals with lactose intolerance should consume with caution.

How to Prepare & Consume

Best enjoyed baked or air-fried for a healthier option. Can be served as a snack or appetizer.

Smart Selection & Storage

How to Select

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

How to Store

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

Medicinal Profile & Bioactive Compounds

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

Medicinal Properties
Digestive aid, Nutrient-dense snack
Main Applications
•Healthy snacking
•Appetizer for gatherings
Bioactive Compounds
Lentil protein

Supports muscle repair and growth.

Dietary fiber

Promotes digestive health.

How to Consume
Baked, Air-fried, Snack
Did you know?

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

Myths vs Realities

MythLentils are not a good source of protein.
RealityLentils are an excellent source of plant-based protein, containing about 18 grams per cooked cup.
MythSnacks made from lentils are unhealthy.
RealityLentil snacks can be healthy, providing fiber and protein without excessive calories.
MythYou can't eat lentils if you're on a low-carb diet.
RealityWhile lentils do contain carbohydrates, they are also high in fiber, which can help regulate blood sugar.

Healthy Recipes

Sour Cream Onion Lentil Puff Salad

A refreshing salad that combines the crunch of fresh vegetables with the savory flavor of sour cream onion lentil puffs.

Ingredients
  • 2 cups mixed greens
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 red onion, thinly sliced
  • 1 cup Sour Cream Onion Lentil Puffs
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine mixed greens, cherry tomatoes, cucumber, and red onion.
  2. 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and top with Sour Cream Onion Lentil Puffs before serving.

Sour Cream Onion Lentil Puff Tacos

Delicious tacos filled with a hearty mixture of lentil puffs, fresh veggies, and a zesty yogurt sauce.

Ingredients
  • 8 small corn tortillas
  • 1 cup Sour Cream Onion Lentil Puffs
  • 1 cup shredded lettuce
  • 1/2 avocado, sliced
  • 1/4 cup diced tomatoes
  • 1/4 cup Greek yogurt
  • 1 tablespoon lime juice
  • Salt to taste
Instructions
  1. 1. In a bowl, mix Greek yogurt with lime juice and salt to create a sauce.
  2. 2. Warm the corn tortillas in a skillet until pliable.
  3. 3. Assemble tacos by adding lentil puffs, lettuce, avocado, and tomatoes, then drizzle with yogurt sauce.

Sour Cream Onion Lentil Puff Dip

A creamy and flavorful dip perfect for parties, made with sour cream onion lentil puffs and fresh herbs.

Ingredients
  • 1 cup Sour Cream Onion Lentil Puffs
  • 1 cup Greek yogurt
  • 1/4 cup chopped fresh chives
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Vegetable sticks for serving
Instructions
  1. 1. In a food processor, blend Sour Cream Onion Lentil Puffs, Greek yogurt, chives, lemon juice, salt, and pepper until smooth.
  2. 2. Transfer the dip to a serving bowl and chill for 30 minutes.
  3. 3. Serve with vegetable sticks for dipping.

Sour Cream Onion Lentil Puff Stuffed Peppers

Colorful bell peppers stuffed with a savory mixture of lentil puffs, quinoa, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked quinoa
  • 1 cup Sour Cream Onion Lentil Puffs
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 cup shredded cheese (optional)
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked quinoa, Sour Cream Onion Lentil Puffs, cumin, paprika, and salt.
  3. 3. Stuff the bell pepper halves with the mixture, top with cheese if desired, and bake for 25-30 minutes.

Sour Cream Onion Lentil Puff Breakfast Bowl

A nutritious breakfast bowl featuring lentil puffs, eggs, and fresh vegetables for a wholesome start to your day.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup Sour Cream Onion Lentil Puffs
  • 2 eggs
  • 1/2 avocado, sliced
  • 1/4 cup salsa
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, cook the eggs to your liking (scrambled or fried).
  2. 2. In a bowl, layer cooked quinoa, Sour Cream Onion Lentil Puffs, and cooked eggs.
  3. 3. Top with avocado slices and salsa, seasoning with salt and pepper.

Sour Cream Onion Lentil Puff Veggie Burger

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

Ingredients
  • 1 cup Sour Cream Onion Lentil Puffs
  • 1 can black beans, drained and rinsed
  • 1/2 cup breadcrumbs
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • Salt and pepper to taste
  • Whole grain burger buns
  • Lettuce and tomato for topping
Instructions
  1. 1. In a bowl, mash black beans and mix in Sour Cream Onion Lentil Puffs, breadcrumbs, garlic powder, onion powder, salt, and pepper.
  2. 2. Form the mixture into patties and cook in a skillet over medium heat until browned on both sides.
  3. 3. Serve on whole grain buns with lettuce and tomato.

Sour Cream Onion Lentil Puff Soup

A comforting and nutritious soup featuring lentil puffs, vegetables, and aromatic spices for a warming meal.

Ingredients
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 4 cups vegetable broth
  • 1 cup Sour Cream Onion Lentil Puffs
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, heat olive oil and sauté onion, carrots, and celery until softened.
  2. 2. Add vegetable broth, Sour Cream Onion Lentil Puffs, thyme, salt, and pepper, and bring to a boil.
  3. 3. Reduce heat and simmer for 20 minutes, then serve warm.

Sour Cream Onion Lentil Puff Pizza

A healthy pizza topped with lentil puffs, fresh vegetables, and a light cheese for a nutritious twist on a classic favorite.

Ingredients
  • 1 whole wheat pizza crust
  • 1 cup Sour Cream Onion Lentil Puffs
  • 1/2 cup marinara sauce
  • 1 cup spinach, chopped
  • 1/2 cup mozzarella cheese
  • 1 teaspoon oregano
Instructions
  1. 1. Preheat the oven according to pizza crust instructions.
  2. 2. Spread marinara sauce over the pizza crust, then top with lentil puffs, spinach, mozzarella, and oregano.
  3. 3. Bake according to crust instructions until cheese is melted and bubbly.

Sour Cream Onion Lentil Puff Energy Bites

Nutritious energy bites made with lentil puffs, oats, and nut butter, perfect for a healthy snack on the go.

Ingredients
  • 1 cup Sour Cream Onion Lentil Puffs
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips (optional)
Instructions
  1. 1. In a bowl, mix Sour Cream Onion Lentil Puffs, rolled oats, almond butter, honey, and chocolate chips until well combined.
  2. 2. Form the mixture into small balls and refrigerate for at least 30 minutes.
  3. 3. Enjoy as a quick and healthy snack.

Frequently Asked Questions (FAQ)

Are lentil puffs gluten-free?

Yes, lentil puffs are typically gluten-free unless processed in a facility that handles gluten.

How should I store lentil puffs?

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

Can I make lentil puffs at home?

Yes, you can make lentil puffs using lentil flour and seasonings baked or fried.

What are the health benefits of lentils?

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

Are lentil puffs suitable for children?

Yes, they can be a healthy snack option for children, providing protein and fiber.

How many calories are in lentil puffs?

There are approximately 250 calories in a serving of lentil puffs.

Can I freeze lentil puffs?

Yes, you can freeze them, but they may lose some texture upon thawing.

What dips pair well with lentil puffs?

Sour cream, hummus, or yogurt-based dips complement lentil puffs well.

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