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yellow lentils.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

moong dalsplit yellow lentilspesara pappuyellow lentilssplit moong dalpesara dal

Recipes with yellow lentils + Add to pantry

SERVING

CALORIES

352

PROTEIN

24.6g

CARBS

63.4g

FAT

1.1g

FIBER

10.8g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories352kcal—

Protein24.6g49%

Carbohydrates63.4g23%

Fiber10.8g39%

Sugar2.0g4%

Total fat1.1g1%

Saturated fat0.15g1%

Cholesterol0mg0%

MINERALS

Sodium6.0mg0%

Potassium677mg14%

Calcium56mg4%

Iron6.5mg36%

Magnesium36mg9%

Phosphorus281mg22%

Zinc3.1mg28%

Copper0.50mg56%

Manganese0.80mg35%

Selenium8.2µg15%

VITAMINS

Vitamin A0µg0%

Vitamin C1.5mg2%

Vitamin D0µg0%

Vitamin E0.50mg3%

Vitamin K5.0µg4%

Thiamin (B1)0.40mg33%

Riboflavin (B2)0.20mg15%

Niacin (B3)2.6mg16%

Pantothenic acid (B5)1.1mg22%

Vitamin B60.20mg12%

Folate (B9)479µg120%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup200g

1 tablespoon15g

1 teaspoon4g

1 ml0.8g

1 liter800g

HEALTH BENEFITS

Why eat it.

✓Excellent source of plant-based protein and dietary fiber, which aids in digestion and promotes satiety.
✓Rich in essential minerals like folate, iron, magnesium, and potassium, supporting heart health and energy production.
✓Has a low glycemic index, which helps in managing blood sugar levels.
✓Contains polyphenols, which have antioxidant and anti-inflammatory properties that may reduce the risk of chronic diseases.

COOKING TIPS

In the kitchen.

1Rinse yellow lentils under cold running water before cooking to remove any dust or debris.
2Yellow lentils cook quickly (15-25 minutes) and do not require pre-soaking. They break down easily, making them ideal for soups, stews, and purées like dal.
3Use a ratio of approximately 1 part lentils to 3 parts water or broth for cooking.
4For enhanced flavor, temper cooked lentils with spices like cumin, mustard seeds, and turmeric bloomed in hot oil or ghee (a technique known as tadka).

STORAGE

Keep it fresh.

Store dried yellow lentils in an airtight container in a cool, dark, and dry place, such as a pantry, for up to one year for best quality.
Cooked lentils should be refrigerated in a sealed container and consumed within 3-5 days.

FAQ

Frequently asked questions.

Are yellow lentils healthy?

Yes, yellow lentils are highly nutritious, offering a rich source of plant-based protein, fiber, and essential minerals like iron and folate. They support heart health, aid digestion, and provide sustained energy due to their low glycemic index and antioxidant properties.

How much protein is in yellow lentils?

Yellow lentils are an excellent protein source, containing approximately 24.63g of protein per 100g of dry lentils. This high protein content makes them a staple for vegetarians and vegans looking to meet their daily nutritional requirements.

Are yellow lentils good for weight loss?

Yes, they are beneficial for weight management because they are high in dietary fiber and protein. These nutrients promote satiety, helping you feel full for longer and reducing the likelihood of overeating throughout the day.

Are yellow lentils gluten-free?

Naturally, yellow lentils are gluten-free and safe for those with celiac disease or gluten sensitivity. However, if you have a severe allergy, always check the packaging for potential cross-contamination if they were processed in a facility that handles wheat.

Are yellow lentils keto-friendly?

Yellow lentils are generally not considered keto-friendly as they are high in carbohydrates, containing about 63.35g of carbs per 100g. While they are a healthy complex carb, they may exceed the daily carbohydrate limits for a strict ketogenic diet.

How do you cook yellow lentils?

To cook yellow lentils, rinse them thoroughly and simmer in a 3:1 ratio of water to lentils for about 15 to 20 minutes. They cook much faster than green or brown lentils and tend to break down into a creamy consistency, making them ideal for purees and stews.

Do yellow lentils need to be soaked before cooking?

Unlike many other legumes, yellow lentils do not strictly require soaking because they are small and usually split. However, soaking them for 20-30 minutes can further reduce cooking time and may help improve digestibility for those with sensitive stomachs.

What do yellow lentils taste like?

Yellow lentils have a mild, slightly sweet, and nutty flavor. Because their taste is subtle, they are excellent at absorbing the flavors of spices like turmeric, cumin, and ginger, which is why they are a primary ingredient in traditional Indian dal.

How long do dry yellow lentils last?

When stored in an airtight container in a cool, dry, and dark place, dry yellow lentils can last for up to 2 years. While they remain safe to eat after this time, older lentils may take significantly longer to soften during the cooking process.

Are yellow lentils easier to digest than other beans?

Yes, yellow lentils—especially the split variety—are generally easier to digest than larger beans like kidney beans or chickpeas. They contain less of the complex sugars that cause gas, making them a gentler option for the digestive system.

RECIPES