Split Red Lentils

Name: Split red lentils — red lentils (Lens culinaris) that have had their skins removed and been split in half, with an orange-red colour and a very quick cooking time. They are sold as masoor dal in Indian shops.

Description

Split red lentils are what most people mean when they buy red lentils, since whole red lentils are less common. The skinning and splitting exposes the starchy interior, which is why they dissolve so readily. They are most widely used in South Asia, the Middle East and North Africa, where they are cooked into soups, stews and dals.

They are especially valued for convenience, since they need neither soaking nor long cooking, and they are an inexpensive source of plant protein. They are also ground into flour, and used in baking and in the Indian snack masoor dal fritters.

Main nutrition value

Split red lentils are an excellent source of plant protein and fibre, and provide folate, iron, magnesium, potassium and zinc, with little fat.

How best to be consumed

Split red lentils cook in 15 to 20 minutes.

1. Rinse well until the water runs clear, then simmer for 15 to 20 minutes until soft.
2. Use in soups, dals, curries and stews, and to thicken sauces.
3. Blend into dips, or mix into burger patties and meatballs.
4. Add spices, such as cumin, turmeric and ginger, for flavour.
5. Store dried lentils in a cool, dry, airtight container.

Overconsumption could cause…

Split red lentils are healthy in food amounts when cooked.

1. Bloating and gas from the fermentable carbohydrates (oligosaccharides) in pulses, particularly if you are not used to eating them, so build up gradually and drink water.
2. Allergic reactions in a small number of people allergic to legumes, and cross-reaction between chickpeas, lentils and peanuts in some.
3. Gout flare-ups in people with gout, since pulses contain moderate purines, although plant purines seem to carry less risk than those from meat.
4. Reduced absorption of iron, zinc and calcium from the phytates in dried pulses, which soaking and thorough cooking reduce.

GroupsLentilsLegume familyHigh fibreHigh proteinLow fatLow sodiumRich in folateRich in ironRich in potassiumRich in zinc

Related foodsMasoor DalRed LentilsBrown LentilsFrench Green LentilsGreen LentilsPuy Lentils

Wikipedia — Lentil, used for origin, naming and history: https://en.wikipedia.org/wiki/Lentil