Lentils Brown

Nutritional Value (per 100g cooked brown lentils)
• Calories: ~116 kcal
• Protein: ~9 g
• Carbohydrates: ~20 g
• Dietary Fiber: ~8 g
• Fat: ~0.4 g
• Iron: ~3.3 mg (about 18% DV)
• Folate: ~180 mcg (about 45% DV)
• Magnesium: ~36 mg
• Potassium: ~369 mg
• Vitamin B6, phosphorus, and other micronutrients also present

Health Benefits
• High in Plant Protein: Great protein source for vegetarians and vegans.
• Rich in Fiber: Supports digestion, helps control blood sugar, and promotes satiety.
• Good for Heart Health: Fiber and antioxidants in lentils help reduce cholesterol and inflammation.
• Blood Sugar Regulation: Low glycemic index food that helps stabilize blood sugar levels.
• Rich in Folate: Important for pregnant women and DNA synthesis.
• Iron Source: Helps prevent anemia, especially for those on plant-based diets.

Uses
• Soups and stews (lentil soup, dal)
• Salads (cold lentil salads with veggies and vinaigrette)
• Side dishes (spiced lentils or lentil pilaf)
• Lentil patties or veggie burgers
• Dips and spreads (like lentil hummus)