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Yellow Lentils
Legumes
Nutri-ScoreA

Yellow Lentils

Lens culinaris

Clinical Encyclopedia

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

Yellow 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.

Yellow lentils are a nutritious legume rich in protein, fiber, and essential vitamins and minerals. They are known for their quick cooking time and versatility in various dishes.

Also known as:
Split Yellow LentilsMoong Dal
Scientific NameLens culinaris
Region of OriginMiddle East
Popular Comparisons:
Yellow LentilsYellow LentilsVSAcutifolius BeanAcutifolius BeanYellow LentilsYellow LentilsVSAdzuki BeanAdzuki BeanYellow LentilsYellow LentilsVSAdzuki BeansAdzuki BeansYellow LentilsYellow LentilsVSRed Adzuki BeansRed Adzuki BeansYellow LentilsYellow LentilsVSAnasazi BeanAnasazi BeanYellow LentilsYellow LentilsVSAnasazi BeansAnasazi BeansYellow LentilsYellow LentilsVSAppaloosa BeanAppaloosa BeanYellow LentilsYellow LentilsVSBaby Lima BeanBaby Lima BeanYellow LentilsYellow LentilsVSBambara GroundnutBambara GroundnutYellow LentilsYellow 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)0.2 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, yellow lentils provide a plant-based source of essential amino acids, making them an excellent choice for vegetarians and vegans.
✓Rich in dietary fiber, they promote digestive health and help maintain stable blood sugar levels.
✓Packed with folate and iron, yellow lentils support red blood cell production and overall energy levels.
✓Low in glycemic index, they are suitable for individuals managing diabetes or looking to maintain steady energy levels.

Possible Risks & Side Effects

!Individuals with legume allergies should avoid yellow lentils to prevent allergic reactions.
!Excessive consumption may lead to digestive discomfort due to their high fiber content.

How to Prepare & Consume

Rinse and soak yellow lentils for a few hours before cooking to reduce cooking time. They can be boiled, added to soups, or used in salads.

Smart Selection & Storage

How to Select

Choose yellow lentils that are uniform in color and free from debris. Avoid any that appear discolored or have an off smell.

How to Store

Store in an airtight container in a cool, dry place. Cooked lentils can be refrigerated for up to a week or frozen for longer storage.

Myths vs Realities

MythEating lentils can cause gas.
RealityWhile lentils can cause gas in some individuals, soaking and cooking them properly can minimize this effect.
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.
MythAll lentils are the same.
RealityDifferent types of lentils have varying flavors, textures, and cooking times, each offering unique nutritional benefits.

Healthy Recipes

Spicy Yellow Lentil Curry

A vibrant and aromatic curry made with yellow lentils, coconut milk, and a blend of spices, perfect for a healthy dinner.

Ingredients
  • 1 cup yellow lentils
  • 1 can coconut milk
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 2 tablespoons curry powder
  • 1 teaspoon turmeric
  • 1 cup spinach
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. Rinse the yellow lentils under cold water and set aside.
  2. 2. In a pot, sauté the diced onion, garlic, and ginger until fragrant.
  3. 3. Add curry powder and turmeric, then stir in the lentils and coconut milk. Simmer for 20 minutes until lentils are tender.
  4. 4. Stir in the spinach and cook until wilted. Season with salt and garnish with fresh cilantro before serving.

Yellow Lentil Salad with Lemon Vinaigrette

A refreshing salad combining cooked yellow lentils, fresh vegetables, and a zesty lemon vinaigrette for a nutritious meal.

Ingredients
  • 1 cup cooked yellow lentils
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 red onion, finely chopped
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked yellow lentils, cucumber, bell pepper, cherry tomatoes, and red onion.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the vinaigrette over the salad and toss gently to combine. Serve chilled.

Yellow Lentil and Vegetable Stir-Fry

A quick and colorful stir-fry featuring yellow lentils and a variety of vegetables, perfect for a healthy weeknight meal.

Ingredients
  • 1 cup cooked yellow lentils
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 1 bell pepper, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 green onions, sliced
  • Sesame seeds for garnish
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat.
  2. 2. Add broccoli, carrot, and bell pepper; stir-fry for 5-7 minutes until tender.
  3. 3. Stir in cooked yellow lentils and soy sauce, cooking for an additional 2 minutes.
  4. 4. Garnish with green onions and sesame seeds before serving.

Yellow Lentil Soup with Herbs

A comforting and nutritious soup made with yellow lentils, fresh herbs, and vegetables, perfect for any season.

Ingredients
  • 1 cup yellow lentils
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 4 cups vegetable broth
  • 1 teaspoon thyme
  • 1 teaspoon rosemary
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a large pot, sauté onion, carrots, and celery until softened.
  2. 2. Add yellow lentils, vegetable broth, thyme, and rosemary. Bring to a boil, then reduce heat and simmer for 25 minutes.
  3. 3. Season with salt and pepper, and garnish with fresh parsley before serving.

Yellow Lentil Tacos with Avocado Salsa

Healthy and flavorful tacos filled with seasoned yellow lentils and topped with a fresh avocado salsa.

Ingredients
  • 1 cup cooked yellow lentils
  • 1 tablespoon taco seasoning
  • 8 small corn tortillas
  • 1 avocado, diced
  • 1 tomato, diced
  • 1/4 red onion, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a skillet, heat cooked yellow lentils with taco seasoning until warmed through.
  2. 2. In a bowl, combine avocado, tomato, red onion, lime juice, and salt to make the salsa.
  3. 3. Fill each corn tortilla with seasoned lentils and top with avocado salsa before serving.

Yellow Lentil and Quinoa Bowl

A nutritious bowl featuring a mix of yellow lentils and quinoa, topped with roasted vegetables and a tahini dressing.

Ingredients
  • 1 cup cooked yellow lentils
  • 1 cup cooked quinoa
  • 1 zucchini, diced
  • 1 bell pepper, diced
  • 2 tablespoons olive oil
  • 2 tablespoons tahini
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss diced zucchini and bell pepper with olive oil, salt, and pepper, and roast for 20 minutes.
  2. 2. In a bowl, whisk together tahini, lemon juice, salt, and pepper.
  3. 3. In serving bowls, layer cooked yellow lentils, quinoa, and roasted vegetables, then drizzle with tahini dressing.

Yellow Lentil and Spinach Stuffed Peppers

Bell peppers stuffed with a savory mixture of yellow lentils, spinach, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked yellow lentils
  • 1 cup spinach, chopped
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 cup feta cheese, crumbled
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked yellow lentils, spinach, cumin, paprika, feta cheese, salt, and pepper.
  3. 3. Stuff each bell pepper half with the lentil mixture and place in a baking dish. Bake for 25-30 minutes until peppers are tender.

Yellow Lentil Patties with Yogurt Sauce

Crispy and flavorful lentil patties served with a refreshing yogurt sauce, perfect for a healthy appetizer or main dish.

Ingredients
  • 1 cup cooked yellow lentils
  • 1/2 cup breadcrumbs
  • 1 egg
  • 1 teaspoon cumin
  • 1/2 teaspoon chili powder
  • Salt and pepper to taste
  • 1 cup Greek yogurt
  • 1 tablespoon dill, chopped
Instructions
  1. 1. In a bowl, combine cooked yellow lentils, breadcrumbs, egg, cumin, chili powder, salt, and pepper. Mix well and form into patties.
  2. 2. Heat a non-stick skillet over medium heat and cook patties for 4-5 minutes on each side until golden.
  3. 3. In a separate bowl, mix Greek yogurt with dill, and serve alongside the lentil patties.

Yellow Lentil and Sweet Potato Mash

A creamy and nutritious mash made with yellow lentils and sweet potatoes, perfect as a side dish or light meal.

Ingredients
  • 1 cup cooked yellow lentils
  • 1 large sweet potato, peeled and cubed
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Chives for garnish
Instructions
  1. 1. Boil sweet potato cubes until tender, about 15 minutes. Drain and return to pot.
  2. 2. Add cooked yellow lentils and olive oil to the sweet potatoes, mashing until smooth.
  3. 3. Season with salt and pepper, and garnish with chopped chives before serving.

Frequently Asked Questions (FAQ)

How do I cook yellow lentils?

Rinse the lentils and boil them in water for about 15-20 minutes until tender. They can also be cooked in soups or stews.

Are yellow lentils gluten-free?

Yes, yellow lentils are naturally gluten-free and safe for individuals with gluten intolerance.

Can yellow lentils be eaten raw?

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

How can I store yellow lentils?

Store dry yellow lentils in an airtight container in a cool, dry place. Cooked lentils can be refrigerated for up to a week.

What are the health benefits of yellow lentils?

They are high in protein, fiber, and essential nutrients, supporting heart health, digestion, and energy levels.

Can I use yellow lentils in salads?

Yes, cooked yellow lentils can be added to salads for extra protein and texture.

How do yellow lentils compare to other lentils?

Yellow lentils cook faster and have a milder flavor compared to green or brown lentils.

Are yellow lentils good for weight loss?

Yes, their high fiber content helps keep you full longer, making them a great addition to a weight loss diet.

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