Red Lentils (Split, Dried)

Red Lentils (Split): Nutrition, History and Complete Cooking Guide

Red lentils — sold as split red lentils or masoor dal — are the husked and halved form of the small red or pink lentil, revealing the salmon-orange interior of the grain. The splitting and husking process removes the tough outer seed coat, dramatically reducing cooking time (no soaking required, fifteen to twenty minutes to completely soft) and producing a smooth, creamy texture as the split lentil dissolves into a purée on cooking. Red lentils are the most widely sold dried pulse in Britain — familiar from supermarket shelves as a basis of dhal, soup, and quick weeknight cooking. Masoor dal — red lentils cooked with onion, tomato, ginger, garlic, and a tarka of whole spices fried in ghee or oil — is one of the great everyday dishes of South Asian cooking and one of the most nutritionally complete simple preparations imaginable. In Egypt, koshari — layers of rice, lentils, and pasta topped with tomato sauce and crispy onion — uses red and brown lentils and is considered the national dish.

Nutritional Value of Red Lentils

Raw red lentils provide 358 kcal and 23.9 g of protein per 100 g, with 62.6 g of carbohydrates, 2.2 g of fat, and 10.8 g of fibre. When cooked, approximately 116 kcal, 8.8 g protein, and 3.9 g fibre per 100 g. The splitting process removes some fibre with the seed coat, but red lentils remain excellent sources of protein, folate, iron, zinc, B vitamins, and phosphorus. The fibre figure is slightly lower than whole green lentils, but the bioavailability of nutrients may actually be improved by the removal of the phytate-containing outer layer.

Health Benefits and Cooking

Red lentils share the same impressive health profile as whole lentils — outstanding folate, iron, plant protein, and very low glycaemic index. The splitting makes them faster and easier to cook but does not significantly reduce their nutritional value for everyday purposes. For masoor dal: fry onion until golden, add garlic, ginger, and tomato, add rinsed red lentils and water or stock, simmer fifteen to eighteen minutes until creamy. Season with cumin, coriander, turmeric, and garam masala; finish with a tarka of mustard seeds in hot ghee poured over the top. Red lentils also make outstanding soups — blend with roasted red pepper and smoked paprika, or with carrot and ginger, for deeply satisfying, high-protein results. Add to shepherd's pie mince to reduce meat content and boost fibre.