Lentils have excellent macros and are one of few legumes that cook quickly without soaking. They can be used either as the base of a meal, or as a component to add flavor, texture, or nutrition.

Here’s the stats for red lentils:

serving	cost	calories	net carbs	fat	fiber	protein	sugar
1/4 cup	~$0.181	190	18	1	14	13	1

And brown:

serving	cost	calories	net carbs	fat	fiber	protein	sugar
1/4 cup	~$0.122	180	13	1	19	11	1

They come in a number of varieties. In the west, they’re usually labeled by color:

• brown
  • most common; often just labeled “lentils”
  • larger and usually include skins
  • taste is earthy
• red, orange, and yellow
  • smaller, usually split and without skins
  • taste a bit sweeter or nuttier
  • a bit more expensive
  • yellow are also known as “pigeon peas”
• green
  • similar to brown, but more peppery
• black (beluga)
  • smaller, usually include skins
  • taste similar to brown, but more intense
  • often labeled “white” when sold split

Varieties with skins are slower to cook, firmer, and higher in fiber. I tend to use red lentils like oatmeal and reserve brown lentils for soups.

Lentils should generally be rinsed before cooking, though I often skip this for higher-quality split varieties.

I haven’t noticed a difference between brands, and usually buy whatever’s cheapest in bulk. Since lentils are a staple in many types of Indian cuisine, you’ll often get better prices by searching in Hindi:

• masoor: red
• toor: yellow
• urad: black
• dal: split (eg “toor dal” means “split yellow lentils”)