Green Lentils

What Are Green Lentils?

Green lentils (Lens culinaris) are a variety of lentil dried without having their skin removed. Unlike red lentils, they do not fall apart once boiled and keep a faintly firm texture; for this reason they are preferred in salad and side-dish recipes.

As a legume that fixes nitrogen in the soil, they are also agriculturally valuable. In Turkey they are grown especially in Central Anatolia and, unlike lentil soup, are consumed more often whole.

Nutritional Value of Green Lentils

100 g of boiled green lentils provides about 116 kcal, 9 g of plant protein, and 7.9 g of fiber. It is also a legume rich in iron, folate, and potassium.

What Are the Benefits of Green Lentils?

With their high fiber and plant protein content, green lentils are one of the legumes that stand out as part of a balanced diet. Having a low glycemic index has traditionally made them considered a dish that affects blood sugar slowly.

This information is general; green lentils are a food, not a substitute for medical treatment.

How to Choose Green Lentils

Good-quality green lentils have a dark, glossy, and uniform colour; pale or dusty grains are stale.

• Grains should be of even size; a mix of different sizes causes uneven cooking.
• There should be little dust or broken grain in the package.
• There should be no musty smell or sign of moisture.

How to Store Green Lentils

Dry green lentils keep their freshness for up to 1 year in a sealed container in a cool, dark cupboard. The boiled form can be kept in the refrigerator for 4–5 days, and portioned and kept frozen for 2–3 months.

Using Green Lentils in the Kitchen

Green lentils are generally boiled and used as a salad, in rice pilaf, and as a side dish; since their skin stays intact, they also keep their shape in soups.

How Are Green Lentils Cooked?

Washed grains are boiled in plenty of water, then simmered over low heat for 20–25 minutes so they stay firm. Adding salt toward the end of cooking better preserves the grain's integrity.

How to Make Green Lentil Salad?

Boiled and cooled lentils are mixed with onion, parsley, tomato, lemon juice, and olive oil. Adding pomegranate molasses is a traditional variation.

Which Recipes Use Green Lentils?

Green lentil salad, rice pilaf with green lentils, vegetable-lentil dishes, and boiled lentils served as a side dish with meat are the most frequently used recipes.

Frequently Asked Questions

Should green lentils be soaked?

Since their skin stays intact, it's not required, but a short soak (1–2 hours) can slightly shorten cooking time. They can also be boiled directly without soaking.

What is the difference between green lentils and red lentils?

Red lentils have their skin removed and are split, so they cook quickly and fall apart; green lentils keep their skin and retain their grain integrity. This is why red lentils are preferred in soup, and green lentils in salads and side dishes.

What are green lentils good for?

They are rich in fiber, plant protein, iron, and folate; valuable as part of a balanced diet. They are a food; they do not claim to cure any illness.

How long do green lentils take to cook?

On average they are boiled for 20–25 minutes to stay firm. If a softer texture is wanted, the time can be extended by a few minutes.

Can green lentils be eaten raw?

No; like other dried legumes, they are hard to digest raw and eating them uncooked is not recommended. They must always be cooked thoroughly before eating.