Lentils-The Plant Based Protein with More Potassium than a Banana

Looking for a plant-based protein that’s versatile, easy on the wallet, and checks all the best nutrition boxes? Look no further than the lentil.

Otherwise known as a pulse, lentils are the edible seed of legumes. You have most likely seen them in your local grocery store as green lentils or split red lentils. Split lentils cook faster and work best for recipes where they will be used as a thickener or paste. Whole lentils hold up better and are therefore the best source for recipes such as salads and when lentils are the primary ingredient that will provide a texture to your dish.

Since incorporating a meat-free meal weekly is an increasingly popular way to save on food costs, it’s important to make sure you aren’t sacrificing nutrition in the process. Cook with confidence since 100 grams of lentils provide almost as much protein as steak with a fraction of the fat, 72% of your daily fiber needs, and twice the amount of potassium as a large banana

Storage

Packaged lentils (dry or canned): Up to 1 year in a dry, dark, cool location (after one year, cooking time will increase and the quality of your lentils will decrease)

Cooked lentils and prepared lentil puree: Up to 3 months frozen, or 1 week refrigerated

Preparation is easy.

For every ½ cup cooked portion you desire combine 1/4 cup split red lentils with 3/4 cup water. Bring to a boil, cover, reduce heat and simmer for 5-7 minutes (longer for larger quantities) until lentils are tender and liquid is absorbed.

Power up Your Pantry

Lentils are your gluten-free, plant-based protein, & complex carb all-in-one. So if you’re trying to find the next food to add to your arsenal of clean eats, lentils are where it’s at.

Steady Energy: Lentils are a complex carbohydrate with a low glycemic value. Combined with their high fiber and good protein content, lentils break down slowly and release steady energy without blood sugar fluctuations

Weight Management: The high fiber content of lentils will help keep you full and satisfied, making it easier to make it to the next meal without reaching for that snack

Lower Blood Pressure: Naturally low in sodium, lentils also contain potassium which works opposite of sodium to help lower blood pressure

Improved Protein Metabolism: Not only are lentils a source of protein they also contain folate, a B vitamin which helps with protein metabolism

Nutrition Facts
Serving Size: 1 cup

Amount Per Serving
Calories from Fat: 119 Calories:323

% Daily Values*
Total Fat 13.25g (20%)
Saturated Fat 1.68g:(8%)
Polyunsaturated Fat:6.495g
Monounsaturated Fat:4.353g
Cholesterol 0mg (0%)
Sodium 431mg: (18%)
Potassium 672mg
Total Carbohydrate 36.71g (12%)
Dietary Fiber 14.5g (58%)
Sugars 3.29g
Protein 16.44g
Vitamin A (0%)
Vitamin C (4%)
Calcium 4% Iron (34%)

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

(323 calories)
16% of RDI
Calorie Breakdown:
Carbohydrate (44%)
Fat (36%)
Protein (20%)

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