Red split lentils


Red lentils are seeds from a kind of legume plants. They normally split in half after hulling. Lentils cook relatively quickly and provide an important protein source. 1 cup of red lentils carries only 230 calories, but they are loaded with high-quality nutritions. They are well-known for their ability to control cholesterol and blood sugar; support a strong heart; help in weight loss; and maintain healthy weight.


Low in calories and high in nutrition, lentils are the perfect legume to eat in the summer in salads and spreads, for crudités and crackers. Moreover, its fibre and complex carbohydrates provide more energy on a single portion, this makes lentils a tasty item on a vegetarian plate. Lentils cook really fast and can be easily to any meal to boost its nutrition value.

Lentils health benefits are, including, but not limited to:

  • Controlling levels of cholesterol: Lentils contain high level of soluble fibre, they help keep your arteries clean, hence reduce body’s cholesterol.
  • Promoting heart health: As mentioned above, lentils contain considerable amount of fibres. Several studies have shown the co-relation between a healthy heart and high-in-fibre diets. Moreover, lentil is a great source of Folate (Folic acid) and Magnesium, which promote great heart health.
  • Promoting digestive health: Insoluble dietary fibre in lentils helps prevent constipation and other digestive disorders. For example, irritable bowel syndrome and diverticulitis.
  • Stabilising blood sugar: It’s been scientifically proven that soluble fibre traps carbohydrates; helps stabilise blood sugar levels and slow down digestion. This can be especially helpful for those with diabetes, insulin resistance or hypoglycaemia.
  • Providing good protein: Lentils contain the third-highest levels of protein amongst all legumes and nuts. Protein contributes 26% to lentil’s calories, makes them an excellent source of protein and provides high-quality calories.
  • Increasing energy: Thanks to its fibre and complex carbohydrates, lentils increase a steady, slow-burning energy. They are also a good source of iron. It helps transport oxygen throughout your body and is key to energy production and metabolism.
  • Helping weight loss: As above mentioned, lentils provide high quality calories packed with fibre, protein, minerals and vitamins. However, 1 cup (approx. 200g) of lentils contain as little as 230 calories and virtually no fat. Still, it will leave full and satisfied for longer thanks to its highly nutritious quality.

Serving Suggestions

Aside from the traditional lentil soup, lentils’ nutty and earthy flavour adds depth and health benefits to various dishes as well. You can try to cook up lentils and use them in place of meat in vegetable lasagne. Or add cooked lentils to pilaf, chicken or ham salad. Purée cooked lentils in a blender and add spices of your choice to make a bean dip for veggies or crisp.

More recipes and health benefits for lentils are to be updated in our Health Blog.


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