Lentils

A legume that is extremely low in sodium and high in both potassium and fiber, making it an excellent plant-based protein source for DASH diet meals.

Nuts, Seeds & Legumes
#low-sodium#high-potassium#high-fiber#pantry-staple#versatile#budget-friendly

Nutritional Information

Calories 230 per 1 cup cooked (198g)
Sodium 4mg per 1 cup cooked (198g)
Potassium 731mg per 1 cup cooked (198g)
Fiber 15.6g per 1 cup cooked (198g)

Introduction

Lentils are a legume that is extremely low in sodium and high in both potassium and fiber, making them an excellent plant-based protein source for DASH diet meals. Unlike many legumes, lentils don't require soaking and cook relatively quickly, making them a convenient and nutrient-dense addition to soups, salads, and main dishes.

Health Benefits

  • Naturally very low in sodium
  • High in potassium as part of a balanced diet
  • High in fiber
  • Provides plant-based protein
  • Contains nutrients that may contribute to overall wellness

Preparation & Cooking

Lentils are simple to prepare and don't require soaking like many other legumes. Simply rinse them, then cook in water or broth for 20-30 minutes until tender. They can be used in soups and stews, made into salads (hot or cold), used in curries, or formed into veggie burgers. Different varieties cook at slightly different rates—red lentils cook faster and break down more, while green and brown lentils hold their shape better.

Storage

Dry lentils are a pantry staple that store very well in an airtight container in a cool, dry place for up to 2 years. Keep them sealed to prevent pests and maintain freshness. Once cooked, lentils should be refrigerated and used within 3-5 days. Cooked lentils can also be frozen for longer storage. When storing dry lentils, check periodically for any signs of moisture or pests.

Cooking Tips

  • Available dried in bulk or packages—check for any signs of moisture or pests
  • Red lentils cook faster and break down more than green or brown varieties
  • Green and brown lentils hold their shape better for salads
  • Canned lentils available but check sodium content—drain and rinse if needed
  • No soaking required, which makes them convenient to cook