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Lentils are small round, oval, or heart-shaped beans. They are sold whole or split in halves.

Different types of lentils offer varying consultancies. Green or brown lentils ratio their shape better after cooking while other red orange and yellow lentils become soft and mushy. Brown lentils are quicker to cook than other types of lentils, and don’t require soaking beforehand.


Lentils do not significantly differ in nutritional content from common beans. They are a good source of protein, folic acid, and dietary fibre. They also contain many trace minerals.

Lentils support digestive & heart health and blood sugar control.

Once cooked, lentils can be stored in the refrigerator for up to three days.

A single serving equals 30g (2-3 tablespoon)

Nutritional information (per 100g):

Energy:                                            1473kJ

Protein:                                             24.6g

Carbohydrate:                                  63g

of which total sugar:                         2g

Total fat:                                            1g

of which saturated fat:                      0.2g

of which monounsaturated fat:        0.2g

of which polyunsaturated fat:          0.5g

Cholesterol:                                     0mg

Dietary fibre:                                   10.7g

Total sodium:                                   6mg

TIPS FOR PREPARING:

Add 2-3 cups of boiled water or broth per 1 cup of dried lentils.  Lentils placed in boiling water will be easier to digest than those brought to the boil. Once the water boils, simmer with the lid on for 45-60 minutes (brown lentils) 30-45 minutes (green lentils) 20-30 unites (red lentils).

SERVING IDEAS:
  • Baked lentils stuffed green peppers.
  • Salad: Lentils, oranges and sweet peppers.
  • For complete protein: Wild brown rice, lentils, broccoli and leeks.
  • Vegetable caserole dishes.
  • Lentil & vegetable soup with Moroccan spices.

Lentil casseroles  Lentils side dishes

References:

Lipski, Elizabeth. Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion.

Murray & Pizzorno (2005). The Encyclopaedia of Healing Foods.

 

Brown Lentils

Cape Town, South Africa
+27 (0)83 412 7440

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