Recipes · Indian · Main Courses
Basic Cooked Lentils
One serving has 166 kcal and 8 g protein, and at least a fifth of a woman's daily need of folate (40%), copper (29%), fiber (25%) and phosphorus (24%). Ready in 35 minutes.
- Preparation: 5 min
- Cooking: 30 min
- Makes: 1 serving (401 g)
- Difficulty: Easy
- Diets: Dairy-free, Gluten-free, Vegan, Whole-Food, Plant-Based Diet, Halal, Kosher, Buddhist, Hindu Vegetarian
Ingredients
- 300 g Water, tap
- 1 g Salt, table
- 100 g Lentils, NFS
Method
- Rinse the Lentils: Place the lentils in a fine-mesh sieve or colander. Rinse them thoroughly under cold running water to remove any dust or debris.
- Cooking: Transfer the rinsed lentils to a large pot. Add the water and a pinch of salt
- Boil: Bring the water to a rapid simmer over medium-high heat, then reduce the heat to maintain a gentle simmer.
- Simmer: Cook the lentils uncovered for 20-30 minutes for green or brown lentils. You want them to be tender but not mushy. If you're cooking red or yellow lentils, they usually take about 15-20 minutes and will become soft and mushy, which is desired for dishes like lentil soups or dals
- Check for Doneness: Taste a lentil to ensure it's cooked through but not too soft. Depending on the age and variety of the lentils, the cooking time might vary, so it's essential to taste them as you approach the end of the cooking time.
- Drain: Once cooked to your liking, drain the lentils in a colander to remove the excess cooking water.
- Season: Transfer the drained lentils back to the pot or a serving bowl, and season with additional salt if needed. You can also add a drizzle of olive oil or a pat of butter for added flavor.
- Chef's Notes: Lentils do not require soaking like other legumes, but they will cook faster if you soak them for an hour or two before cooking. "Always store lentils in a cool, dry place and use them for the best quality within a year. Lentils are a versatile ingredient and used in various dishes, from salads to soups to stews.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 166 kcal | 8% |
| Carbohydrates | 18.7 g | |
| Water | 364 mL | |
| Fiber | 7.3 g | 25% |
| Protein | 8.4 g | 17% |
| Tryptophan | 0 g | |
| Threonine | 0 g | |
| Isoleucine | 0 g | |
| Leucine | 0 g | |
| Lysine | 0 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0 g | |
| Tyrosine | 0 g | |
| Valine | 0 g | |
| Histidine | 0 g | |
| Fat | 6.9 g | |
| Monounsaturated | 2.7 g | |
| Polyunsaturated | 2.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.4 g | |
| Saturated | 0.94 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 27.2 mg | 3% |
| Copper | 0.26 mg | 29% |
| Iron | 3.1 mg | 17% |
| Magnesium | 36 mg | 12% |
| Manganese | 0 mg | 0% |
| Phosphorus | 167 mg | 24% |
| Potassium | 343 mg | 7% |
| Selenium | 2.6 µg | 5% |
| Sodium | 618 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.06 mg | 5% |
| Niacin (vitamin B3) | 0.94 mg | 7% |
| Pantothenic acid (vitamin B5) | 0 mg | 0% |
| Pyridoxine (vitamin B6) | 0.16 mg | 12% |
| Folate (vitamin B9) | 160 µg | 40% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 30.4 mg | 7% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 1.3 mg | 2% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 8.7 µg | 10% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.05 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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