Red lentils are one of the most popular lentil types that found their place in almost every cuisine around the world.

These bright, orange-colored seeds are not just beautiful to look at but also come with great nutritional virtues.

In this article, we gathered all the information you need to know about red lentils including their nutritional values and health benefits, alongside the precautions you need to know before you consume red lentils with tips on how to buy + cook + store them.

Red lentils: overview

People consumed lentils consumed since prehistoric times with the first cultivations located in India and China.

Some historians go even further than that by claiming that red lentils were the main source of food for the builders of the pyramids.

With the rise of the Roman Empire, red lentils were introduced to the European continent where it’s still used today.

At present, this type of lentil is mainly cultivated in the Middle East and North Africa.

These lentils add vibrant color to your dish and certainly have more nutritional virtues.

In fact, they are very easy to digest and bring many health benefits to the overall metabolism.

This is thanks to its rich nutritional composition full of fibers, minerals, vitamins, protein, and other plant-based components.

Also, they are super easy to cook as it requires less cooking time and doesn’t require soaking.

As for the taste, these lentils are slightly sweet with a mild taste and a buttery texture perfect for various dishes.

No wonder why red lentils are omnipresent in the African, Chinese, and Indian cuisines as a main source of protein.

Red lentils nutritional values and health benefits:

Nutritional values:

These data counts for a serving of ½ cup (91g) of raw red lentils:

• Calories: 326
• Protein: 22g
• Carbs: 57g
• Dietary fibers: 9.8g
• Fats: 2g
• C vitamin:  2%
• B1 vitamin: 39%
• B3 vitamin: 8%
• B6 vitamin: 22%
• B9 vitamin: 46%
• Calcium: 3%
• Copper: 132%
• Zinc: 30%
• Manganese: 68%
• Iron: 37%
• Magnesium: 13%
• Potassium: 13%
• Phosphorus: 21%

Health benefits:

Unlike what most people think, each lentil type has its unique nutritional composition.

For instance, red lentils are full of antioxidants and phytochemical components responsible for their many health benefits:

Good for the heart:

Several studies link the consumption of red lentils to the well-being of the cardiovascular system.

This is due to the abundance of polyphenols in these lentils which reduces the level of bad cholesterol LDL.

Also, they contain a good amount of dietary fiber, minerals, and vitamins essential for a stable metabolism.

Consequently, consuming red lentils makes you less vulnerable to obesity and blood clotting which promotes heart health.

Protects against chronic diseases:

Chronic diseases including diabetes, cancer, and arthritis are all the result of inflammation and neurodegeneration.

This is where red lentils come in handy thanks to their rich content of polyphenols like flavonoids and procyanidins.

A publication in the Journal of Functional Foods confirms that these polyphenols offer strong neuroprotective and anti-inflammatory properties.

Thus, consuming these lentils regularly would reduce the risk of chronic diseases.

An ally during pregnancy:

During pregnancy, both the mother and the fetus need quality food that can provide all the essential nutrients.

For instance, red lentils are a good source of iron which is so important in the prevention of anemia.

In addition, growing another human being in her womb, the mother is often vulnerable to digestive issues.

Consuming lentils during pregnancy would prevent constipation and bloating.

Also, many studies show how red lentils offer a good amount of folate which is essential to prevent birth defects and premature labor.

Improves digestion:

Thanks to the good amount of fibers and starches in lentils, they are very beneficial to the digestive system.

Once you consume these lentils, they prolong the feeling of satiety and make you feel fuller for longer periods.

During that time, the components of red lentils regulate the amount of microbiota and promote the growth of essential gut bacteria.

Furthermore, as red lentils are peeled, they are much easier to digest and can be very beneficial against bloating and intestinal issues.

Promotes good skin:

Nutritionists believe that consuming red lentils regularly could prevent the signs of aging including wrinkles and stretch marks.

This is probably because they are a good source of antioxidants that prevent and minimize tissue damage caused by aging.

Eating red lentils in combination with lemon juice and turmeric would make your skin glow.

You can also make a paste from red lentils and mix it with milk to use as a skin lotion to restore your skin.

Other health benefits:

• Prevents anemia.
• Protects the cardiovascular system.
• Reduces bad cholesterol.
• Helps control weight.
• Promotes wound healing.
• Enhances bone density.
• Protects the nervous system.
• Provides energy.

Precautions you need to know before you consume red lentils:

Even though red lentils are full of nutrients beneficial for health, they can still cause some side effects.

For instance, consuming too many lentils may increase the risk of flatulence.

It can also cause kidney discomfort mostly caused by an overdose of the high number of amino acids in red lentils.

In addition, due to the high amount of potassium in red lentils, some people may experience potassium toxicity.

Therefore, it is always better if you consult your doctor in case you experience some of these side effects after eating lentils.

Consuming red lentils:

Red lentils are super easy to cook as you only need to rinse them, drain them, then boil them for 15 minutes that’s all!

After they are cooked, red lentils look paler almost have a beige color and can be made into a puree.

Due to their texture, they are not very present in salad recipes with few exceptions.

However, red lentils are the main ingredient in the worldwide famous curry recipe.

They combine well with herbs and spices which can offer a wide list of soup recipe options.

In fact, North Africans have a very famous soup dish made from red lentils with spices and vegetables.

Red lentil soups can also accompany rice and couscous as a garnish to help elevate the texture and nutritional values.

Here are some easy-to-make red lentils recipes to make at home:

Red lentils salad:

Ingredients:

• 1 cup of boiled red lentils (190g).
• ½ boiled corn kernels (85g).
• 1 roasted or steamed chicken breast.
• 1 ripe avocado.
• 2 tbsps of lemon juice.
• 1 cucumber.
• 1 tbsp of olive oil.
• Salt & pepper.

Preparation:

• Start by cutting the chicken into small pieces to make them easy to incorporate into the salad.
• Cut the cucumber and avocado into small cubes.
• In a bowl, combine the boiled lentils with corn, avocado, cucumber, and chicken pieces.
• Add lemon juice and olive oil as a dressing to your salad and make sure you mix the ingredients well.
• Season with salt and pepper then serve this yummy red lentils salad and enjoy it with your loved ones!

Red lentils curry:

Ingredients:

• 7 ounces of red lentils (200g).
• ½ cup of rice.
• 1 onion.
• 2 garlic bulbs.
• 1 tomato.
• 1 tabasco pepper.
• 2 tbsps. of olive oil.
• 1 tsp of curry powder or (1 tsp of curcumin + 1 tsp of cumin).
• 1tsp of salt & paprika.
• Fresh coriander.

Preparation:

• Start by chopping garlic and onion very finely.
• Then heat olive oil in a pot and sautéé the chopped onion and garlic until they become soft.
• Now cut the tomato and the tabasco pepper into small pieces and add them to the pot along with curry powder, salt, pepper, and coriander.
• In the meanwhile, wash the lentils and drain them then also put them in the cooking pot and stir for 2 minutes.
• Now add water to the pot until you cover the lentils then cover it and bring it to a boil.
• Let the pot cook for 15 minutes after boiling and check it every 5 minutes as you don’t want the lentils to become a puree.
• Serve with freshly chopped coriander and boiled rice on the side and enjoy it!

Vegeterian Hachis Permentier:

Ingredients:

• 2 lbs of potatoes (1Kg).
• 1 cup of red lentils (6 ounces or 190g).
• 1 average carrot (140g).
• 4 cloves of garlic.
• 1 chopped onion.
• Herbs de Provence or (1 tsp of rosemary powder + 1 tsp of basil powder + 1 tsp of bay powder).
• 1 cup of tomato sauce (220g).
• 3 tbsp of olive oil.
• 2 tbsp of butter.
• 1 tsp of salt and pepper.

Preparation:

• Peel the potatoes, carrot, onion, and garlic cloves then cut all these vegetables into small pieces without mixing them.
• Boil the pieces of potatoes for 20 minutes then mash them with a fork.
• Add salt, pepper, and 2 tbsps. of butter to the mashed potatoes and mix the ingredients well then put them to the side.
• Put the lentils in a saucepan with chopped carrots, and tomato coulis then cover them with water and cook them for 20 minutes.
• Once the carrots become soft, turn off the heat and let the saucepan cool down.
• Use a frying pan to heat olive oil then sautée the chopped onions and garlic until they become soft and translucent.
• Add the sautéed onion and garlic to the lentils put and season with 1 tsp of herbs de Provence and mix well.
• Preheat the oven to 390°F (200°C).
• Using the remaining butter tablespoon, apply it on an oven tray then pour the red lentil mixture evenly on its surface.
• Cover with the mashed potatoes and make sure you gently smooth them out using a fork.
• Place the tray in the oven and let it cook for 20 minutes until the butter looks golden brown.
• Serve this amazing vegetarian casserole straight out of the oven and enjoy it with your loved ones.

Buying red lentils:

You can find red lentils in various forms in the market either packed in bags or sold in bulk.

However, you should always make sure you are buying whole seeds that have not sprouted yet.

The color of red lentils must be bright with no paleness nor dark seeds within the bulk.

Also, make sure you buy red lentils of the same size to ensure they cook evenly.

You can also find canned red lentils, in this case, the can must be less than 1 year old without a bulging lid or leaks or rust.

Storing red lentils:

Storing red lentils is not a complicated science but there are some tips you could learn for better storage.

For instance, dry red lentils can be kept for more than a year as long as you put them in an airtight container away from light and moisture.

As for cooked red lentils, you can store them in the fridge within 2 hours of cooking.

Just make sure you cover them well and that way they will remain edible for up to 6 days in the fridge and 6 months in the freezer.

You can label the freezing bag with the cooking date and that way you will always have cooked red lentils to add to any dish.

These tips may differ in case you bought canned red lentils as they are precooked and contain additional preservatives.

Unopened lentil cans can be stored for up to 1 year in a cool environment away from moisture.

Once you open the can, make sure you store them in another container, preferably made of glass with a tight lid, and in the fridge for 4 days maximum.

Frozen canned red lentils will have a more tender texture therefore they don’t require additional cooking and you can just add them once they thaw.