An In-Depth Look at Lentil Beads: Nutrition, Benefits, Uses

An Introduction to Lentil Beads

Lentil beads are a nutritional powerhouse that can provide many health benefits. Sometimes called lentil nuggets or lentil balls, these tasty snacks are made from dried lentils that are ground into a flour and then rolled into small beads or balls. Lentil beads have recently surged in popularity due to their high protein, fiber, and nutrient content. They make an excellent snack for those following plant-based, gluten-free, or high protein diets. In this article, we’ll take a closer look at lentil beads - what they are, how they’re made, their nutrition facts, and the many health benefits they can provide.

What are Lentil Beads?

Lentil beads start with dried, split lentils as the main ingredient. The lentils are ground into a flour, then mixed with water and sometimes spices or additional ingredients to form a thick batter. Small portions of the batter are rolled into balls or bead-like shapes, then dehydrated. The end result is a crunchy, savory snack or topping that provides a hefty dose of plant-based nutrients.

Some key features that set lentil beads apart from other snacks:

• Made from lentil flour as the main ingredient
• Formed into rounded beads, nuggets, or balls
• Dehydrated to create a crispy, crunchy texture
• Small, bite-sized portions packed with protein and fiber
• Naturally vegan, gluten-free, nut-free, soy-free

Lentil beads can come in a variety of flavors. Plain varieties have an earthy, nutty lentil taste. They can also be seasoned with spices like garlic, onion, chili powder, curry, or other herbs and flavors. Seasoned lentil beads pair especially well with dips, dressings, and sauces.

How are Lentil Beads Made?

While recipes can vary, lentil beads are typically made with just a few simple steps:

1. Rinsing the lentils - Raw lentils are rinsed and sorted to remove any debris or imperfect lentils.
2. Dehydrating the lentils - The raw lentils are dehydrated, which helps them more readily grind into flour.
3. Grinding into flour - Once completely dried, the lentils are ground into a fine flour.
4. Mixing the batter - The lentil flour is combined with water and other ingredients to form a thick batter.
5. Forming the beads - Small scoops of batter are rolled and shaped into round balls or beads.
6. Dehydrating the beads - The shaped beads are then dehydrated a second time, which creates their crunchy texture.
7. Seasoning - Once dehydrated, some varieties are tossed in seasoning blends.

The process concentrates the natural flavors and nutrients found in the whole lentils into a portable, crunchy snack. With just a few simple ingredients, lentil beads capture all the protein, fiber, vitamins, and minerals found in lentils in an easy to eat form.

Nutrition Facts for Lentil Beads

Lentil beads are packed with nutrition. Here are some of the key nutrients found in a 1 ounce (28g) serving of plain lentil beads:

• Calories: 100
• Protein: 8g
• Fiber: 4g
• Iron: 2.5mg
• Zinc: 1mg
• Folate: 35mcg

Lentil beads provide substantial amounts of protein and fiber in each serving. The fiber comes mainly from insoluble fiber that promotes healthy digestion. The also contain a variety of micronutrients like iron, zinc, magnesium, and B vitamins.

One of the biggest benefits of lentil beads is their high protein content. A 1 ounce serving provides 8 grams of vegan protein. That’s about the same amount of protein found in an egg or a serving of Greek yogurt. Lentils contain substantial amounts of protein naturally, making lentil flour and beads an excellent source of plant-based protein.

Lentil beads are also low in fat and have virtually no saturated fat. Plain, unseasoned varieties have just 1 gram of fat per serving. They are cholesterol free and low glycemic as well, with a minimal impact on blood sugar levels.

Health Benefits of Lentil Beads

Here are some of the top health benefits associated with snacking on lentil beads:

• High in Protein - Great source of plant-based protein to help build muscle, curb hunger, and meet daily protein needs.
• Promotes Digestive Health - Rich in insoluble fiber that feeds healthy gut bacteria and promotes regularity.
• Helps Control Blood Sugar - Lentils have low glycemic impact, helping prevent spikes and dips in blood sugar levels.
• Gluten-Free and Vegan - Can be enjoyed on gluten-free, paleo, or vegan diets.
• Provides Iron - Small but decent source of iron to prevent deficiency.
• Rich in Antioxidants - Contains polyphenols and carotenoids that reduce oxidative stress and inflammation.

The protein and fiber in lentil beads help promote satiety and keep you feeling fuller longer. The iron, zinc, folate, and antioxidants support overall health and help prevent nutritional deficiencies. Lentil beads make the perfect high protein snack to help boost energy, stabilize blood sugar, and support an active lifestyle.

How to Use Lentil Beads

Here are some popular ways to use crunchy, protein-packed lentil beads:

• Sprinkle them on salads for extra protein and texture.
• Add them to homemade trail mixes or granola.
• Top yogurt, oatmeal, or chia pudding with lentil beads.
• Mix them into burger patties to boost nutrition.
• Coat in chocolate for a high protein treat.
• Bake into protein bars or energy balls.
• Use in place of croutons in soups and stews.
• Toss with roasted veggies for extra crunch.

Seasoned lentil beads also make a delicious standalone snack. Their crunchy texture and savory flavor pair perfectly with dips like hummus, tzatziki, or guacamole. Try pairing plain lentil beads with sweet dips and dressings too. Their mild flavor adapts well to both savory and sweet dishes.

Buying and Storing Lentil Beads

You can find lentil beads in the snack aisle at many health food stores and large supermarkets. Varieties made by Food Should Taste Good, Biena, and Saffron Road are becoming more widely available. Lentil beads are also easy to make at home with just a few simple ingredients.

Store lentil beads in an airtight container at room temperature. Avoid refrigeration which can cause them to lose their crunchy texture. Properly stored, they often stay fresh for up to 6 months.

Check the ingredients list when purchasing prepared lentil beads. Look for short ingredients lists with lentil flour or dried lentils as the first ingredient. Avoid varieties with excessive added oils, salt, sugars, and preservatives.

Recipes with Lentil Beads

Here are a few delicious recipes that showcase nutritious lentil beads:

Curried Lentil Bead Salad

Ingredients:

• 2 cups mixed greens
• 1⁄2 cup lentil beads
• 1⁄4 cup diced cucumber
• 1⁄4 cup shredded carrot
• 2 tbsp mango chutney
• 1 tbsp olive oil
• 1 tsp curry powder
• 1 tsp lemon juice

Instructions:

1. Toss the greens, lentil beads, cucumber, and carrots together in a bowl.
2. Whisk together the mango chutney, olive oil, curry powder, and lemon juice to make the dressing.
3. Pour dressing over salad and toss to coat evenly.

Lentil Bead Energy Bites

Ingredients:

• 1 cup pitted dates
• 1⁄2 cup roasted unsalted almonds
• 1⁄2 cup lentil beads
• 1⁄4 cup almond butter
• 1 tsp vanilla
• Pinch of sea salt

Instructions:

1. Process the dates in a food processor until they form a sticky paste.
2. Add the almonds and pulse 5-6 times until chopped.
3. Add lentil beads, almond butter, vanilla and salt. Pulse until thoroughly mixed.
4. Roll tablespoon sized portions of the mixture into balls. Enjoy!

The Bottom Line on Lentil Beads

Lentil beads offer a crunchy, savory way to enjoy the many nutritional benefits of lentils. With their stellar protein and fiber content, lentil beads make the perfect high nutrition snack to help power you through your day. Add them to salads, grain bowls, snacks mixes, and more to boost the nutrition of any meal or snack.

FAQs

What are lentil beads made of?

Lentil beads are made by grinding dried lentils into a flour, then mixing with water and shaping into small beads. The main ingredient is dried lentil flour.

Are lentil beads gluten-free?

Yes, lentil beads are naturally gluten-free since they are made from lentil flour. They make a great gluten-free, high protein snack.

Do lentil beads contain allergens?

Plain lentil beads are free of common allergens like wheat, nuts, soy, dairy and eggs. However, some seasoned varieties may contain allergens from added ingredients.

How many calories are in lentil beads?

A 1 ounce (28g) serving of plain lentil beads contains around 100 calories, with 8g of protein, 4g of fiber and 1g of fat.

How long do lentil beads last?

Properly stored in an airtight container, lentil beads can typically last for up to 6 months at room temperature. Refrigeration can make them lose their crunchy texture.