✦ Fastest legume: 15-20 min, no soak
✦ Creamy thick consistency
✦ Plant protein and folate
✦ Iron and manganese
Dried red split lentils are the fastest and most convenient legume — no soaking required, cooked in 15-20 minutes, and naturally breaking down to a smooth, thick consistency. They are a cornerstone of South Asian, Middle Eastern, and East African cuisine, providing excellent plant protein, folate, iron, manganese, and soluble fibre.
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Preparation note
Rinse and simmer in 3 parts water, stirring occasionally as they thicken. Pair with cumin, turmeric, and coriander; finish with a tarka for an authentic dal.
Sources:
NHS Beans and pulses · CoFID 2021
Where Red Lentils (Split, Dry) Stands Out
Macronutrients per 100g
428
kJ
Energy
25.6
g
Protein
51.2
g
Carbs
4.90
g
Fibre
1.80
g
Fat
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Glutamic acid | 4.61 g | — | |
| Aspartic acid | 2.82 g | — | |
| Leucine | 2.06 g | — | |
| Arginine | 1.92 g | — | |
| Lysine | 1.87 g | — | |
| Valine | 1.43 g | — | |
| Phenylalanine | 1.33 g | — | |
| Serine | 1.15 g | — | |
| Proline | 1.15 g | — | |
| Isoleucine | 1.15 g | — | |
| Alanine | 1.08 g | — | |
| Threonine | 0.998 g | — | |
| Glycine | 0.896 g | — | |
| Tyrosine | 0.896 g | — | |
| Histidine | 0.666 g | — | |
| Methionine | 0.410 g | — | |
| Cysteine | 0.384 g | — | |
| Tryptophan | 0.333 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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