Lentils: A Nutrient-Dense Powerhouse

Lentils are an incredible source of plant-based protein, fiber, and essential minerals, making them a staple for muscle building, heart health, and overall wellness. They’re packed with:

• Protein: ~18g per cooked cup—great for muscle repair and growth.

• Iron: Essential for oxygen transport in the blood, preventing fatigue.

• Magnesium & Potassium: Support heart health, muscle function, and recovery.

• Fiber: Aids digestion, balances blood sugar, and keeps you full longer.

Different Types of Lentils & Best Uses

Not all lentils cook the same! Some hold their shape well for salads, while others break down beautifully into thick, creamy dishes.

1. Black Beluga Lentils

• Best for: Salads, grain bowls, elegant side dishes.

• Texture: Firm, holds shape well.

• Cooking Instructions:

  • Rinse well.

  • Simmer 20–25 minutes in a 2:1 water-to-lentil ratio.

  • Drain excess water if needed.

2. Green Lentils (French/Puy Lentils)

• Best for: Salads, grain bowls, sides.

• Texture: Slightly firm, holds shape.

• Cooking Instructions:

  • Rinse and simmer 25–30 minutes in a 3:1 water-to-lentil ratio.

3. Brown Lentils

• Best for: Soups, veggie burgers, stews.

• Texture: Soft but holds some shape.

• Cooking Instructions:

  • Rinse and simmer 20–25 minutes in a 3:1 water-to-lentil ratio.

4. Red & Yellow Lentils (Split Lentils)

• Best for: Dal, thick soups, purees.

• Texture: Very soft, breaks down easily.

• Cooking Instructions:

  • Rinse and simmer 15–20 minutes in a 3:1 water-to-lentil ratio.

  • No draining needed; they absorb all the water.

Final Thoughts

Lentils are versatile, nutrient-dense, and budget-friendly—perfect for meal prep. For your video, you can highlight how black beluga lentils stay firm for side dishes while red and yellow lentils melt into stews like dal.