Lentils are low in calories but high in protein, fiber, B Vitamins, iron, folate, magnesium, zinc, and potassium.
Lentil and Spinach Salad Recipe
Lentils (lentejas) are edible seeds from the legume family. They are a food staple in Turkey, Syria, Jordan, Morocco, and Tunisia. Some of the most common types of lentils are brown, puy, green, yellow and red, and beluga. Brown lentils are the most widely known type. They’re easily cooked in 5–30 minutes and do not require soaking. Lentils are an excellent source of plant-based protein and fiber, B vitamins, iron, magnesium, potassium, and zinc. They also provide polyphenols, which have antioxidant and anti-inflammatory properties with potential cancer cell-inhibiting effects. Furthermore, lentils contain a broad range of beneficial phytochemicals, which protect against chronic diseases. Eating lentils has positive effects on several risk factors for heart disease and type 2 diabetes. It helps lower blood pressure and levels of homocysteine. Lentils are very filling and appear to keep blood sugar levels steady. and eating lentils may help decrease your overall food intake, which could contribute to weight loss.
It should be noted that lentils contain antinutrients such as trypsin inhibitors and phytic acid, which reduce the absorption of some nutrients. However, the amounts are small, and cooking lentils will minimize these.
1 cup of cooked lentils provides
| 39.9 g | CARBOHYDRATE |
| 230 | CALORIES |
| 0.8 g | FAT |
| 15.6 g | FIBER |
| 17.9 g | PROTEIN |
| 55% DV | COPPER |
| 37% DV | IRON |
| 17% DV | MAGNESIUM |
| 43% DV | MANGANESE |
| 28% DV | PHOSPHOROUS |
| 16% DV | POTASSIUM |
| 23% DV | ZINC |
| 28% DV | VITAMIN B1 (THIAMINE) |
| 13% DV | VITAMIN B3 (NIACIN) |
| 25% DV | VITAMIN B5 (PANTOTHENIC ACID) |
| 21% DV | VITAMIN B6 |
| 90% DV | VITAMIN B9 (FOLATE) |
Fruit & Stuff 