Are you looking for a healthy and delicious ingredient to include in your meals? Look no further than 35 grams of green lentils, dried, which pack a powerful nutritional punch at just 120 calories.
Green lentils are an excellent source of protein, with about 8 grams per serving, and they are also low in calories and high in essential nutrients like fiber, folate, and iron.
In this article, we'll explore the many health benefits of green lentils, as well as some tips for cooking and incorporating them into your diet.
Green lentils are a great source of protein
Protein is an essential nutrient that helps build and repair tissues in your body, and green lentils are an excellent plant-based source of this important macronutrient. In fact, one serving of green lentils contains about 8 grams of protein, which is comparable to the amount found in a small serving of meat. This makes them a great option for vegetarians and vegans looking to add more protein to their diets.
Low in calories and high in nutrients
Green lentils are incredibly nutrient-dense, meaning they contain a high proportion of essential vitamins and minerals relative to their calorie content. In addition to protein, they are also high in fiber, folate, iron, and potassium. Despite their powerful nutritional profile, green lentils are relatively low in calories compared to many other protein sources. One serving contains just 120 calories, making them an ideal option for those watching their weight.
Ideal for weight loss diets
If you're looking to lose weight, incorporating green lentils into your diet can be a smart choice. Not only are they low in calories, but they are also high in fiber and protein, both of which can help you feel fuller for longer and reduce your overall calorie intake. Additionally, the high fiber content of green lentils can help regulate your digestive system and reduce bloating, making them a great option for those looking to improve their gut health.
Can be cooked in many ways
One of the great things about green lentils is their versatility in the kitchen. They can be cooked in a variety of ways, from boiled or simmered in stews and soups to roasted in the oven as a crunchy snack. You can also use them as a substitute for meat in many recipes, such as lentil burgers, meatless meatballs, and lentil shepherd's pie.
A good option for vegetarians and vegans
Green lentils make a great addition to any vegetarian or vegan diet, as they are a rich source of protein, iron, and other essential nutrients that can be harder to obtain on a plant-based diet. They are also incredibly versatile and can be used in a variety of dishes, from soups and stews to salads and grain bowls.
May help lower cholesterol levels
Green lentils contain soluble fiber, which has been shown to help lower cholesterol levels by binding with bile acids in the digestive system and preventing them from being absorbed into the body. By reducing the amount of cholesterol and fat that is absorbed into the bloodstream, green lentils can help prevent conditions like heart disease and stroke.
Contain important minerals such as iron and folate
Green lentils are an excellent source of iron, a mineral that is essential for the production of red blood cells and the transport of oxygen throughout the body. They are also high in folate, a B-vitamin that is important for brain development and the prevention of birth defects in pregnant women.
May improve digestive health
The high fiber content of green lentils can help promote good digestion and prevent constipation by adding bulk to your stool and stimulating the muscles of the digestive tract. Additionally, the soluble fiber in lentils can help feed beneficial bacteria in your gut, promoting the growth of probiotics and improving overall digestive health.
Can be used as a substitute for meat in some recipes
For those looking to reduce their meat intake or follow a vegetarian or vegan diet, green lentils can be an excellent substitute for meat in many recipes. Their meaty texture and mild flavor make them a great choice for dishes like lentil chili, lentil bolognese, and lentil sloppy joes.
Easy to store and shelf-stable
One of the best things about green lentils is how easy they are to store and keep on hand for quick and easy meals. They can be stored in an airtight container in a cool, dry place, and they have a long shelf life compared to fresh produce. This makes them a convenient ingredient to have on hand for busy weeknights or last-minute meals.
Incorporating green lentils into your diet can be an easy and delicious way to improve your overall health and well-being.
5 Frequently Asked Questions About 35 Grams of Dried Green Lentils
1. What is the nutritional value of 35 grams of dried green lentils?
35 grams of dried green lentils contains approximately 120 calories, 9 grams of protein, 20 grams of carbohydrates, 8 grams of fiber, and less than 1 gram of fat. It is also a good source of iron and magnesium.
2. How do I cook dried green lentils?
To cook dried green lentils, rinse them in a strainer and remove any debris. Then, add them to a pot with water or broth (approximately 3 cups of liquid for every 1 cup of lentils). Bring to a boil, reduce heat to a simmer and cook for 20-30 minutes, or until tender. Drain any excess liquid before serving.
3. What are the health benefits of eating green lentils?
Eating green lentils can have several health benefits, such as aiding in digestion, improving heart health, regulating blood sugar levels, and promoting weight loss. They also contain a variety of vitamins and minerals, as well as antioxidants and anti-inflammatory properties.
4. How can I incorporate green lentils into my diet?
Green lentils can be added to soups, stews, salads, or used as a side dish. They can also be mashed into patties for veggie burgers or added to pasta dishes. Get creative with your recipes and try using lentils as a meat substitute in your favorite meals.
5. Are there any potential allergens in green lentils?
Green lentils are considered a safe food for most people, including those with common allergies such as gluten, dairy, and soy. However, some individuals may have an allergic reaction to legumes in general, so it is important to monitor any symptoms after consuming them.