red lentils
Legumes

red lentils

Fast-cooking split lentils high in protein and iron, often used in soups and dals.

Usual recipe measure
Usually measured in g
Recipes using this ingredient
6 recipes shown

Your kitchen

Do you usually keep this?

EatMacroPlant remembers the habit, not an exact stock count. Mark it running low when it should return to the next shopping list.

In the kitchen

How it's used

Used dry in soups, stews, curries, and dals, where they cook quickly and usually soften into the dish. For patties and fillings, recipes include the short simmer needed before shaping or baking.

Pairs well with

Pair with vitamin C sources like lemon for better iron absorption.

Try it in the kitchen

Recipes that use red lentils

MealAfrican

Sunrise Spice Porridge

Red lentils cooked into oats with berbere and ginger, finished with fresh orange segments for iron absorption rather than the usual pomegranate.

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MealFusion

Teff Sharing Table

An Ethiopian–Nordic sharing table of teff flatbread, warm berbere lentils, mild chickpea sauce, lemony greens, crisp beet-apple pickle and cool hemp cream—designed to become a generous centrepiece when scaled for four or more.

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MealSouth Asian

Sizzle & Spice Dal Bowl

A red lentil and spinach dal over brown rice with tender tofu, pumpkin-seed crunch and a hot cumin-chilli sesame tempering.

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MealSouth Asian

Fermented Dosa with Spinach & Sambar

Properly fermented rice-and-urad dosa with garlicky spinach, pumpkin sambar and a quick tofu-coconut chutney.

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MealGlobal

First Pot Lentil Soup

A beginner-friendly tomato red-lentil soup with carrot, cumin, smoked paprika, lemon, soy-yogurt swirl, parsley, pumpkin seeds and bread on the side.

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MealSouth Asian

Kitchari Comfort Pot

A gentle South Asian rice, mung bean and red lentil comfort pot with turmeric-cumin tempering, cool yogurt, sweet red pepper kachumber and pumpkin-seed crunch.

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Nutrition notebook

What 100 g contributes

Nutrition summary

At a glance

Higher inFolatePhosphorusIron

Calories

324kcal

29% cal

Protein

23.9g

64% cal

Carbs

52.3g

6% cal

Fat

2.2g

Small numbers, big impact

Everyday essentials

Fibre10.80g
Vitamin B120.00μg
Vitamin D0.00μg
Iodine0.00μg
Iron7.39mg
Zinc3.60mg
Calcium48.00mg

Nutrition values are estimates and can vary with variety, brand, cooking method and water content.