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Lentils

From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
- Lentils -

(Lentils)  Lentils are legumes (beans) that have been cultivated for thousands of years.  The actual size of a lentil is about 1/4 inch.  They are mentioned in the Bible in 2 Samuel 17:28, 23:11 and in Ezekiel 4:9 where they are one of the ingredients of Ezekiel's bread.  Nutritional information: a 1/4 cup (dry) serving of lentils (32 grams) has no fat, 19 grams of complex carbohydrate - 10 grams of which is digestible (40 calories) and 9 grams in the form of dietary fiber - and 8 grams of protein (32 calories).  A serving of lentils also provides 15% of our daily requirement of iron. See a more complete nutritional charts below for raw and cooked lentils. (Photo-left is actual size)

Lentils, raw

Refuse: 0%  
Scientific Name:  Lens culinaris
NDB No: 16069 (Nutrient values and weights are for edible portion)
 
Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup
-------
192g
Proximates
Water
g
10.40
15
0.307
19.97
Energy
kcal
353
0
0
678
Energy
kj
1477
0
0
2836
Protein
g
25.80
1
0
49.54
Total lipid (fat)
g
1.06
9
0.033
2.04
Ash
g
2.67
7
0.061
5.13
Carbohydrate, by difference
g
60.08
0
0
115.35
Fiber, total dietary
g
30.5
3
2.027
58.6
Sugars, total
g
2.03
0
0
3.90
Sucrose
g
1.47
3
0.033
2.82
Glucose (dextrose)
g
0.00
0
0
0.00
Fructose
g
0.27
3
0.12
0.52
Lactose
g
0.00
0
0
0.00
Maltose
g
0.30
3
0.1
0.58
Galactose
g
0.00
0
0
0.00
Minerals
Calcium, Ca
mg
56
8
1.422
108
Iron, Fe
mg
7.54
14
0.22
14.48
Magnesium, Mg
mg
122
8
1.68
234
Phosphorus, P
mg
451
8
9.416
866
Potassium, K
mg
955
8
18.01
1834
Sodium, Na
mg
6
4
1.42
12
Zinc, Zn
mg
4.78
14
0.124
9.18
Copper, Cu
mg
0.519
14
0.034
0.996
Manganese, Mn
mg
1.330
8
0.123
2.554
Selenium, Se
mcg
8.3
0
0
15.9
Vitamins
Vitamin C, total ascorbic acid
mg
4.4
0
0
8.4
Thiamin
mg
0.873
8
0.042
1.676
Riboflavin
mg
0.211
8
0.004
0.405
Niacin
mg
2.605
8
0.049
5.002
Pantothenic acid
mg
2.140
8
0.043
4.109
Vitamin B-6
mg
0.540
8
0.017
1.037
Folate, total
mcg
479
8
24.872
920
Folic acid
mcg
0
0
0
0
Folate, food
mcg
479
8
24.872
920
Folate, DFE
mcg_DFE
479
0
0
920
Choline, total
mg
96.4
0
0
185.1
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin B-12, added
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
39
0
0
75
Vitamin A, RAE
mcg_RAE
2
0
0
4
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.49
1
0
0.94
Vitamin E, added
mg
0.00
0
0
0.00
Tocopherol, beta
mg
0.00
1
0
0.00
Tocopherol, gamma
mg
4.23
1
0
8.12
Tocopherol, delta
mg
0.00
1
0
0.00
Vitamin K (phylloquinone)
mcg
5.0
0
0
9.6
Lipids
Fatty acids, total saturated
g
0.156
0
0
0.300
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.000
0
0
0.000
14:0
g
0.003
0
0
0.006
16:0
g
0.133
0
0
0.255
18:0
g
0.015
0
0
0.029
Fatty acids, total monounsaturated
g
0.189
0
0
0.363
16:1 undifferentiated
g
0.003
0
0
0.006
18:1 undifferentiated
g
0.180
0
0
0.346
20:1
g
0.006
0
0
0.012
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
0.516
0
0
0.991
18:2 undifferentiated
g
0.404
0
0
0.776
18:3 undifferentiated
g
0.109
0
0
0.209
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
23
0
0
44
Carotene, alpha
mcg
0
0
0
0
Cryptoxanthin, beta
mcg
0
0
0
0
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
0
0
0
0
USDA National Nutrient Database for Standard Reference, Release 20 (2007)

Lentils, mature seeds, cooked, boiled, without salt

Refuse: 0%  
NDB No: 16070 (Nutrient values and weights are for edible portion)
 
Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup
-------
198g
Proximates
Water
g
69.64
23
0.753
137.89
Energy
kcal
116
0
0
230
Energy
kj
487
0
0
964
Protein
g
9.02
23
0.191
17.86
Total lipid (fat)
g
0.38
22
0.014
0.75
Ash
g
0.83
22
0.04
1.64
Carbohydrate, by difference
g
20.13
0
0
39.86
Fiber, total dietary
g
7.9
0
0
15.6
Sugars, total
g
1.80
0
0
3.56
Minerals
Calcium, Ca
mg
19
20
0.369
38
Iron, Fe
mg
3.33
20
0.239
6.59
Magnesium, Mg
mg
36
20
1.85
71
Phosphorus, P
mg
180
20
11.314
356
Potassium, K
mg
369
20
25.073
731
Sodium, Na
mg
2
16
0.153
4
Zinc, Zn
mg
1.27
21
0.057
2.51
Copper, Cu
mg
0.251
21
0.011
0.497
Manganese, Mn
mg
0.494
20
0.009
0.978
Selenium, Se
mcg
2.8
0
0
5.5
Vitamins
Vitamin C, total ascorbic acid
mg
1.5
0
0
3.0
Thiamin
mg
0.169
20
0.022
0.335
Riboflavin
mg
0.073
20
0.002
0.145
Niacin
mg
1.060
20
0.092
2.099
Pantothenic acid
mg
0.638
8
0.027
1.263
Vitamin B-6
mg
0.178
8
0.004
0.352
Folate, total
mcg
181
8
6.984
358
Folic acid
mcg
0
0
0
0
Folate, food
mcg
181
8
6.984
358
Folate, DFE
mcg_DFE
181
0
0
358
Choline, total
mg
32.7
0
0
64.7
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin B-12, added
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
8
0
0
16
Vitamin A, RAE
mcg_RAE
0
0
0
0
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.11
0
0
0.22
Vitamin E, added
mg
0.00
0
0
0.00
Vitamin K (phylloquinone)
mcg
1.7
0
0
3.4
Lipids
Fatty acids, total saturated
g
0.053
0
0
0.105
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.000
0
0
0.000
14:0
g
0.001
0
0
0.002
16:0
g
0.045
0
0
0.089
18:0
g
0.005
0
0
0.010
Fatty acids, total monounsaturated
g
0.064
0
0
0.127
16:1 undifferentiated
g
0.001
0
0
0.002
18:1 undifferentiated
g
0.061
0
0
0.121
20:1
g
0.002
0
0
0.004
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
0.175
0
0
0.346
18:2 undifferentiated
g
0.137
0
0
0.271
18:3 undifferentiated
g
0.037
0
0
0.073
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.081
0
0
0.160
Threonine
g
0.323
0
0
0.640
Isoleucine
g
0.390
0
0
0.772
Leucine
g
0.654
0
0
1.295
Lysine
g
0.630
0
0
1.247
Methionine
g
0.077
0
0
0.152
Cystine
g
0.118
0
0
0.234
Phenylalanine
g
0.445
0
0
0.881
Tyrosine
g
0.241
0
0
0.477
Valine
g
0.448
0
0
0.887
Arginine
g
0.697
0
0
1.380
Histidine
g
0.254
0
0
0.503
Alanine
g
0.377
0
0
0.746
Aspartic acid
g
0.998
0
0
1.976
Glutamic acid
g
1.399
0
0
2.770
Glycine
g
0.367
0
0
0.727
Proline
g
0.377
0
0
0.746
Serine
g
0.416
0
0
0.824
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
5
0
0
10
Carotene, alpha
mcg
0
0
0
0
Cryptoxanthin, beta
mcg
0
0
0
0
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
0
0
0
0
USDA National Nutrient Database for Standard Reference, Release 20 (2007)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live! 

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