Green Gram:

They are prized for their robust texture, earthy flavor, and nutritional profile, making them a versatile ingredient in various cuisines worldwide, particularly in French, Mediterranean, and Middle Eastern dishes.

Description:

• Appearance: Small, lens-shaped lentils with a dark green or speckled appearance.
• Texture: Firm and hold their shape well when cooked.
• Taste: Earthy flavor with a peppery undertone.

Nutritional Benefits (per 100g cooked Green Lentils)

• Calories: Approximately 116 kcal
• Carbohydrates: 20 g
• Dietary Fiber: 8 g
• Protein: 9 g
• Fat: 0.4 g
• Vitamin C: 0 mg (0% DV)
• Folate: 181 µg (45% DV)
• Iron: 3.3 mg (18% DV)
• Potassium: 369 mg (8% DV)

Health Benefits

1. High in Protein:
   • Green Gram Supports muscle repair and growth, provides essential amino acids.
2. Rich in Fiber:
   • Green Gram Promotes digestive health, helps maintain healthy cholesterol levels.
3. 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.
4. Antioxidant Properties:
   • Contains antioxidants that help protect cells from damage caused by free radicals.
5. Low Glycemic Index:
   • Helps manage blood sugar levels, suitable for diabetic diets when consumed in moderation.

Culinary Uses

• Salads: Green Gram Holds its shape well and adds texture to salads.
• Side Dishes: Served as a nutritious side dish with meats or vegetables.
• Soups and Stews: Adds thickness and heartiness to soups and stews.
• Curries: Used in various curries and lentil dishes globally.

Cooking Tips

• Preparation: Rinse lentils thoroughly before cooking.
• Cooking: Cook in boiling water or broth until tender but firm (about 20-30 minutes).
• Seasoning: Enhance flavor with herbs like thyme, bay leaves, and garlic, along with spices such as cumin and paprika.

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.