Description
Red lentils (Masoor Dal):
They are versatile legumes known for their quick cooking time and nutritional benefits, making them a popular choice in various cuisines worldwide, particularly in Indian, Middle Eastern, and Mediterranean dishes.
Description:
- Appearance: Small, lens-shaped, and bright orange-red in color.
- Texture: Soft and mushy when cooked.
- Taste: Mild, slightly sweet flavor.
Nutritional Benefits (per 100g cooked Red Lentils)
- Calories: Approximately 115 kcal
- Carbohydrates: 20 g
- Dietary Fiber: 8 g
- Protein: 9 g
- Fat: 0.4 g
- Vitamin C: 2 mg (3% DV)
- Folate: 120 µg (30% DV)
- Iron: 3.3 mg (18% DV)
- Potassium: 369 mg (8% DV)
Health Benefits
- High in Protein:
- Red Lentils Essential for muscle repair and growth, provides a good plant-based protein source.
- Rich in Fiber:
- Promotes digestive health, helps maintain healthy cholesterol levels.
- Vitamins and Minerals:
- Folate: Important for cell division and DNA synthesis.
- Iron: Supports oxygen transport in the blood.
- Potassium: Helps regulate blood pressure and fluid balance.
- Antioxidant Properties:
- Contains antioxidants that help protect cells from damage caused by free radicals.
- Low Glycemic Index:
- Helps manage blood sugar levels, suitable for diabetic diets when consumed in moderation.
Culinary Uses
- Dal: Commonly used in Indian cuisine to make dal, a staple dish.
- Soups: Adds thickness and nutrition to soups.
- Curries: Used in various curries and stews around the world.
- Salads: Can be used in salads for added protein and texture.
Cooking Tips
- Preparation: Rinse lentils thoroughly before cooking.
- Cooking: Cook in boiling water or broth until soft (about 15-20 minutes).
- Seasoning: Enhance flavor with spices like turmeric, cumin, coriander, and ginger.
Storage
- Dried Lentils: Store in a cool, dry place in an airtight container for up to a year.
- Cooked Lentils: Refrigerate in a sealed container for up to 3 days or freeze for longer storage.
