Plant-based foods › Cooked lentils
Lentils on a plant-based diet
Lentils are a cornerstone of plant-based eating: cheap, filling and a solid source of iron, protein and zinc. Their iron is the non-haem kind, so pairing them with vitamin C makes a real difference to how much you absorb.
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Red, green, brown or Puy, lentils deliver protein and a meaningful dose of iron and zinc for very little money, with no soaking needed. They are a reliable everyday base for dals, soups, stews and salads.
How to get the most from it
Add tomatoes, peppers or a squeeze of lemon to lentil dishes to boost iron absorption, and keep tea and coffee to between meals, since their tannins block it. Cooking them well and eating them often does most of the work.
Cooked lentils nutrition
| Nutrient | Per 1 cup cooked (198g) | % of RNI |
|---|---|---|
| Iron | 6.59mg | 76% |
| Zinc | 2.51mg | 36% |
| Selenium | 5.54µg | 9% |
| Protein | 17.9g | 40% |
Per-serving figures from the Plentish dataset (source: USDA FoodData Central). % of RNI uses the adult UK reference intake.
Note: Pair with vitamin C (peppers, citrus, tomatoes) to boost iron; skip tea/coffee within an hour.
What it covers on your watch-list
Recipes with Cooked lentils
- Lentil and roast pepper bowl
- Spinach and lentil dhal (Plus)
- Lentil and mustard-green dal (Plus)
- Red lentil and tomato soup
- Tarka dal with rice
- Lentil bolognese (Plus)
- Beetroot, lentil and walnut salad (Plus)
Common questions
Are lentils a good source of iron?
Yes, they are one of the better plant iron sources. The iron is non-haem, so eat them with vitamin C (tomatoes, peppers, citrus) to absorb more of it.
Do lentils have protein?
Yes. Lentils are a good protein source and pair naturally with grains like rice or bread to cover the full range of amino acids across the day.