Home/Legumes/Brown Lentils
Back to Home
Brown Lentils
Legumes
Nutri-ScoreA

Brown Lentils

Lens culinaris

Clinical Encyclopedia

Brown lentils are a versatile legume known for their earthy flavor and high nutritional value. They are an excellent source of protein, fiber, and essential nutrients, making them a staple in many diets.

Scientific NameLens culinaris
Region of OriginMiddle East
Popular Comparisons:
Brown Lentils VS Acutifolius BeanBrown Lentils VS Adzuki BeanBrown Lentils VS Adzuki BeansBrown Lentils VS Red Adzuki BeansBrown Lentils VS Anasazi BeanBrown Lentils VS Anasazi Beans

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories116 kcal
Water
10%
Fiber7.9g
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%)

Health Benefits

✓Rich in dietary fiber, brown lentils help promote digestive health and regularity.
✓High in plant-based protein, they are an excellent meat alternative for vegetarians and vegans.
✓Packed with essential vitamins and minerals, including iron and folate, which support overall health and energy levels.
✓Low glycemic index makes them suitable for blood sugar management.

Possible Risks & Side Effects

!May cause digestive discomfort in some individuals if consumed in large quantities due to their high fiber content.
!Raw lentils contain anti-nutrients that can interfere with mineral absorption; cooking reduces these compounds.

How to Prepare & Consume

Rinse lentils before cooking to remove any debris. Cook in water or broth for 20-30 minutes until tender. They can be used in soups, salads, and side dishes.

Smart Selection & Storage

How to Select

Choose lentils that are whole, dry, and free from any debris or discoloration. They should have a firm texture.

How to Store

Store dried lentils in an airtight container in a cool, dry place. Cooked lentils should be refrigerated and consumed within 5 days.

Myths vs Realities

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.
MythEating lentils will make you gassy.+
RealityWhile lentils can cause gas, proper cooking and gradual introduction into the diet can minimize this effect.
MythBrown lentils are less nutritious than other lentil varieties.+
RealityBrown lentils are highly nutritious and offer similar health benefits to other lentil types.

Healthy Recipes

Spicy Brown Lentil Tacos

These spicy brown lentil tacos are a healthy twist on a classic favorite, packed with protein and flavor. Perfect for a quick weeknight dinner!

Ingredients
  • 1 cup brown lentils
  • 2 cups vegetable broth
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Corn tortillas
  • Toppings: avocado, salsa, cilantro
Instructions
  1. 1. Rinse the lentils and cook them in vegetable broth until tender, about 20 minutes.
  2. 2. In a skillet, heat olive oil and sauté onion and garlic until translucent.
  3. 3. Add cooked lentils, chili powder, cumin, salt, and pepper; stir to combine and heat through.
  4. 4. Serve the lentil mixture in corn tortillas and top with avocado, salsa, and cilantro.

Brown Lentil Salad with Roasted Vegetables

A hearty salad featuring brown lentils and roasted seasonal vegetables, drizzled with a tangy vinaigrette. This dish is both nutritious and satisfying.

Ingredients
  • 1 cup cooked brown lentils
  • 1 zucchini, diced
  • 1 bell pepper, diced
  • 1 carrot, sliced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 2 cups mixed greens
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon Dijon mustard
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss zucchini, bell pepper, and carrot with olive oil, salt, and pepper, and roast for 25 minutes.
  2. 2. In a large bowl, combine cooked lentils and roasted vegetables.
  3. 3. Whisk together balsamic vinegar and Dijon mustard, then drizzle over the salad.
  4. 4. Serve on a bed of mixed greens.

Brown Lentil Soup with Spinach

A comforting and nutritious brown lentil soup enriched with fresh spinach and spices, perfect for a cozy meal.

Ingredients
  • 1 cup brown lentils
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 3 cloves garlic, minced
  • 6 cups vegetable broth
  • 2 cups fresh spinach
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, carrots, and celery until softened.
  2. 2. Add garlic and cook for another minute, then stir in lentils, broth, thyme, salt, and pepper.
  3. 3. Bring to a boil, then reduce heat and simmer for 30 minutes.
  4. 4. Stir in fresh spinach and cook until wilted before serving.

Brown Lentil and Quinoa Bowl

This nourishing bowl combines brown lentils and quinoa with fresh vegetables and a zesty lemon dressing, making it a perfect meal prep option.

Ingredients
  • 1 cup cooked brown lentils
  • 1 cup cooked quinoa
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1 bell pepper, diced
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked lentils, quinoa, cucumber, cherry tomatoes, and bell pepper.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the bowl and toss to combine.
  4. 4. Serve chilled or at room temperature.

Brown Lentil Curry

A flavorful and aromatic brown lentil curry that is both hearty and healthy, served with brown rice or whole grain naan.

Ingredients
  • 1 cup brown lentils
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 1 can coconut milk
  • 2 tablespoons curry powder
  • 2 cups vegetable broth
  • 1 cup spinach
  • Salt to taste
Instructions
  1. 1. In a pot, sauté onion, garlic, and ginger until fragrant.
  2. 2. Add curry powder and cook for another minute before adding lentils and vegetable broth.
  3. 3. Bring to a boil, then reduce heat and simmer until lentils are tender, about 25 minutes.
  4. 4. Stir in coconut milk and spinach, cooking until spinach is wilted.

Brown Lentil Burgers

These protein-packed brown lentil burgers are a delicious alternative to meat, served with whole grain buns and fresh toppings.

Ingredients
  • 1 cup cooked brown lentils
  • 1/2 cup breadcrumbs
  • 1/2 onion, finely chopped
  • 1 clove garlic, minced
  • 1 egg
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Whole grain burger buns
  • Toppings: lettuce, tomato, avocado
Instructions
  1. 1. In a bowl, mash cooked lentils and mix with breadcrumbs, onion, garlic, egg, cumin, salt, and pepper.
  2. 2. Form the mixture into patties and cook on a skillet over medium heat until browned on both sides.
  3. 3. Serve on whole grain buns with your choice of toppings.

Brown Lentil and Sweet Potato Stew

A hearty stew combining brown lentils and sweet potatoes, seasoned with herbs and spices for a comforting meal.

Ingredients
  • 1 cup brown lentils
  • 1 large sweet potato, diced
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 teaspoon paprika
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until translucent.
  2. 2. Add sweet potato, lentils, broth, paprika, thyme, salt, and pepper.
  3. 3. Bring to a boil, then reduce heat and simmer until lentils and sweet potatoes are tender, about 30 minutes.

Brown Lentil and Kale Stir-Fry

A quick and healthy stir-fry featuring brown lentils and kale, tossed with a savory soy sauce and sesame dressing.

Ingredients
  • 1 cup cooked brown lentils
  • 2 cups kale, chopped
  • 1 bell pepper, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon sesame seeds
  • 1 clove garlic, minced
Instructions
  1. 1. In a skillet, heat sesame oil and sauté garlic until fragrant.
  2. 2. Add bell pepper and kale, cooking until kale is wilted.
  3. 3. Stir in cooked lentils and soy sauce, cooking until heated through.
  4. 4. Sprinkle with sesame seeds before serving.

Brown Lentil Pasta Salad

A refreshing pasta salad made with brown lentils, whole grain pasta, and a variety of colorful vegetables, dressed with a light vinaigrette.

Ingredients
  • 1 cup cooked brown lentils
  • 2 cups whole grain pasta, cooked
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 3 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked lentils, pasta, cherry tomatoes, cucumber, and red onion.
  2. 2. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss to combine.
  4. 4. Serve chilled or at room temperature.

Brown Lentil and Avocado Toast

A nutritious and trendy breakfast option featuring smashed brown lentils and creamy avocado on whole grain toast.

Ingredients
  • 1 cup cooked brown lentils
  • 1 ripe avocado
  • 2 slices whole grain bread
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Red pepper flakes (optional)
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
  3. 3. Spread the mashed avocado on the toast, then top with cooked brown lentils.
  4. 4. Sprinkle with red pepper flakes if desired before serving.

Frequently Asked Questions (FAQ)

How do I cook brown lentils?

Rinse the lentils, then simmer them in water or broth for about 20-30 minutes until tender.

Are brown lentils gluten-free?

Yes, brown lentils are naturally gluten-free and safe for those with gluten intolerance.

Can I eat brown lentils raw?

No, raw lentils contain anti-nutrients and should be cooked before consumption.

How long do cooked brown lentils last in the fridge?

Cooked brown lentils can be stored in the refrigerator for up to 5 days.

What are the health benefits of brown lentils?

Brown lentils are high in protein, fiber, iron, and folate, supporting digestive health, energy levels, and overall nutrition.

Can I freeze cooked brown lentils?

Yes, cooked brown lentils can be frozen for up to 3 months in an airtight container.

How many calories are in brown lentils?

There are approximately 116 calories in 100 grams of cooked brown lentils.

Do brown lentils need to be soaked before cooking?

No, brown lentils do not require soaking, but rinsing is recommended.

Related Superfoods
Abalone Acutifolius Bean Adzuki Bean
Comparisons
Brown Lentils vs Acutifolius Bean Brown Lentils vs Adzuki Bean Brown Lentils vs Adzuki Bean
Nutrients
Protein in Brown Lentils Calories in Brown Lentils Vitamin-c in Brown Lentils Magnesium in Brown Lentils
Featured Guides
Health Benefits of Brown Lentils Healthy Recipes with Brown Lentils