Yellow Lentils (Mung Bean): A Nutrient-Rich Legume

Yellow lentils, also known as mung beans, are small, round, and packed with flavor and nutrition. These legumes have been a staple in various cuisines for centuries. 

Nutritional Profile of Yellow Lentils

Per 1 cup of cooked lentils (approximately 230 calories), you get:

  • Carbohydrates: 39.9 grams
  • Protein: 17.9 grams
  • Fat: 0.8 grams
  • Fiber: 15.6 grams
  • Vitamins:
    • Thiamine (B1): 28% of the DV
    • Niacin (B3): 13% of the DV
    • Vitamin B6: 21% of the DV
    • Folate: 90% of the DV
    • Pantothenic acid: 25% of the DV
  • Minerals:
    • Iron: 37% of the DV
    • Magnesium: 17% of the DV
    • Phosphorus: 28% of the DV
    • Potassium: 16% of the DV
    • Zinc: 23% of the DV
    • Copper: 55% of the DV
    • Manganese: 43% of the DV

Health Benefits

  1. Plant-Based Protein: Y.Lentils provide around 18 grams of protein per cup, essential for muscle maintenance and overall health.
  2. Gut Health: With 15.6 grams of fiber, they promote regularity and satiety.
  3. Magnesium: Supports cell repair, energy production, and protein synthesis.
  4. Vitamin B6: Crucial for various physiological functions.
  5. Heart Health: Folate and potassium contribute to cardiovascular well-being.
Yellow lentils

Cultivation and Culinary Uses

Cultivation

  1. Origin: Y.Lentils have ancient origins and are widely cultivated in countries like India, Turkey, and Canada.
  2. Climate: They thrive in warm climates with well-drained soil.
  3. Growth: Sow seeds during the appropriate season (summer) and ensure proper watering and nutrient management.

Culinary Uses

  1. Soups and Stews: Y.Lentils add thickness and flavor to soups and stews.
  2. Curries and Dals: A staple in Indian cuisine, they create hearty lentil curries.
  3. Salads: Sprouted yellow lentils enhance salads with crunch and nutrition.
  4. Ethiopian Cuisine: Explore unique recipes like Ethiopian Yellow Lentils.

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Answer: YLentils, also known as mung beans, are hulled and split legumes. Unlike yellow split peas, they belong to a different variety of legumes.

Answer: Per 1 cup of cooked yellow lentils, you get approximately 230 calories, 17.9 grams of protein, 15.6 grams of fiber, and essential vitamins and minerals.

Answer: Mung beans (y.lentils) have been harvested in India for thousands of years. They have also spread to China, Southeast Asia, and health food stores worldwide.

  • Answer: YLentils can be used in both sweet and savory dishes. Try them in salads, soups, stir-frys, and traditional Indian dal recipes.
  • Answer: YLentils are rich in plant-based protein, fiber, and nutrients. They may help reduce the risk of heart disease, regulate blood pressure, and aid digestive health.

Answer: Yes! With their low fat content and high protein and fiber, yellow lentils promote satiety and support weight management.

  • Answer: Soak them before cooking, and then simmer until tender. Add spices and herbs for flavor.
  • Answer: Absolutely! Coconut milk adds richness and depth to curries and soups made with yellow lentils.
  • Answer: Refrigerate them in an airtight container for up to 3-4 days.

Answer: YLentils go well with spinach, tomatoes, carrots, and bell peppers.

  • Answer: Yes! Portion them out and freeze for longer storage.
  • Answer: Mung dal (yellow lentils) comes from mung beans, while toor dal is split pigeon peas. Both have distinct flavors and culinary uses.
  • Answer: Yes, they are naturally gluten-free.
  • Answer: Use them in curries, stews, salads, and even sprout them for added nutrition.

From green and brown to red, yellow, and black, lentils exhibit a wide range of colors, each with its distinct flavor and texture.

Remember, yellow lentils aren’t just nutritious; they’re a versatile ingredient waiting to elevate your meals! 🌱🍲

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