Lentils are an ancient edible legume dating back to 7000 BC, known for their lens-shape. If you’re looking for a whole food that’s easy on the wallet, simple to prepare, versatile in meals, and loaded with dietary fiber and protein, look no further than the humble legume. A legume is a fancy word for the fruits or seeds of plants of the Fabaceae family, more commonly known as beans, peas, and lentils.
Nutritional Powerhouse
Lentils seem to be popping up everywhere. You can find these trendy legumes in gluten-free pastas, chips, and even pet foods. Lentils are small, round legumes (seeds that grow in pods). They come in a variety of colors and sizes and have been a staple in vegan and Indian cuisines for years. Lentils are not only affordable, they are also a low-fat and nutrient-dense food. One cup of lentils contains 50% or more of the recommended daily intake of five vitamins and minerals! Lentils are rich in both soluble and insoluble fiber, which help reduce cholesterol, stabilize blood sugar levels, and maintain healthy bowel function. They are high in protein, low in fat, and one cup of lentils is only 230 calories.
Lentils are a superfood that ticks all five boxes - nutrient-dense, delicious, affordable, sustainable, and versatile. You can use different types of lentils in different ways, from stand-alone dishes to thickening agents for soups and stews to bases for healthy baked goods. Is there a lentil variety you haven’t tried yet?
Health Benefits of Lentils
In some cultures, lentils have long been honored for their health benefits. And, we now have the science to affirm humanity’s long-lived love of lentils. As we explore, we’ll briefly discuss why lentils are so darn good for us and the planet, as well as look at the variety of lentils available to us.
Because they are so rich in fiber, lentils help fill you up and stabilize your blood sugar. Not bad for a mere 30 cents per serving! Lentils are among the best sources of plant-based protein, serving up 18 grams per cooked cup. Lentils are high in B vitamins, as well as minerals like iron, magnesium, phosphorus, potassium, zinc, copper, and manganese.
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Animal studies have shown that lentils can lower blood pressure, blood cholesterol, and blood glucose. Human studies have found that lentils may improve cholesterol levels in people with diabetes and may protect against breast cancer in women.
Lentils also contain slow-digesting resistant starch that delays the absorption of carbohydrates with blood sugar-lowering effects, as well as being a source of prebiotics that feeds gut flora to help prevent digestive diseases. These nutritional properties have led researchers to study their effects on chronic diseases.
Environmental Benefits
While most crops require nitrogen fertilizer to grow in overused fields, lentils actually add nitrogen back into the soil. Lentils also sequester carbon in the soil, which reduces greenhouse gasses and can combat climate change. And lentils are tolerant of many different - and challenging - growing conditions. Growers can cultivate them in a remarkable array of climates and terrain.
Types of Lentils
Lentils can serve many roles in your kitchen. Different types of lentils - brown, green, red, yellow, French, etc. - have different tastes and textures, and do various wonderful things in dishes. Some make a hearty and healthy meat substitute and can be swapped in wherever you’d use ground beef. Some you eat whole, while others disintegrate when cooked and are used to create or thicken soups and stews.
There are green, brown, black, red, yellow, and orange lentils. Within these categories are specific varieties like the green Puy (lentilles du Puy) or French lentils, or the black Beluga lentils. They may be sold as whole lentils or split with the husks removed. Whole lentils with husks intact take longer to cook and will retain their shape; split lentils without husks cook very quickly and break down into a puree. These differences in texture will determine in which recipes they may be used.
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- Brown lentils: hold their shape, and even when thoroughly cooked, retain a firm texture. Their flavor comes across as mild and a bit earthy. Use brown lentils in traditional lentil soups and Indian dal recipes. They also make a great meat substitute.
- Green lentils: Like brown lentils, green lentils have a firm texture and hold their shape when cooked. Unlike their brown cousins, green lentils have a sharp, peppery flavor.
- Red lentils: also known as split lentils, can range in hue from yellow to orange to red, although they all turn kind of yellowish when cooked. You can use red lentils in creamy lentil soups and dals, as well as to thicken other types of soups, stews, curries, and chilis.
- Black beluga lentils: named after the very expensive caviar they resemble, have a firmer texture and thicker skin than other lentils. They have a rich, earthy flavor, and also absorb other flavors, which makes them ideal for marinating. Use beluga lentils in salads, dals, grain bowls, and stuffed sweet potatoes.
- French Lentils (Puy lentils): Green, although slightly darker and smaller than regular green lentils, French lentils taste nutty, peppery, and earthy all at once. Authentic Puy lentils are grown in volcanic soil, which gives them extra flavor and nutritional value.
Cooking with Lentils
If you’re busy, lentils will become your new dinner staple because they require no soaking and can be on the table in 15-20 minutes. To prepare lentils, first rinse them in a strainer. Next, place one cup of lentils in a large pot with 2½ cups of water. Bring to a boil, then reduce to a simmer, cover, and cook until tender, about 15-20 minutes. Drain well.
Lentils are small and thin, so they don’t need to be presoaked before cooking. That said, soaking them for a few hours or overnight may improve the digestibility of the starches. If you don’t soak them, you may still want to rinse your lentils in a bowl or colander to remove any debris or small pebbles. Soaking lentils for around 12 hours will initiate the sprouting process, which you can continue for up to a few days. Keep them in a sprouting tray or jar (or use a mason jar with a mesh lid) and rinse them with clean water twice a day. You can also use a stovetop pressure cooker, an electric pressure cooker like an Instant Pot, as well as a slow cooker.
Dried lentils keep for one year in a tightly sealed container in a dark, dry, cool location. Before cooking, place the lentils in a strainer and sort through them to check for and remove small stones or debris. Combine 3 cups of liquid (water, stock) with 1 cup of clean dry lentils in a medium pot. Bring water to a boil, then cover pan and reduce heat to medium to simmer. Cook until lentils are tender, about 20-30 minutes for whole lentils (typically black, green, brown) and 10-15 minutes for split lentils (typically yellow, red, orange). The total time can be adjusted based on the desired texture. Split red lentils cook quickly and can break down into a thick pureed texture. They are best used to thicken soups and stews. Canned or vacuum-packed lentils are precooked and ready to add to recipes.
Once cooked, beans and lentils keep well in your refrigerator for 3-4 days, or in your freezer for up to 6 months. The key is to have them ready to go so all you have to do is add them to meals or serve as a simple side dish.
15 Simple Ways to Incorporate Lentils into Your Meals
Here are 15 creative ways to sneak more cooked lentils into your meals with ease:
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- Substitute for beef in these Lentil and Mushroom Sloppy Joes.
- Add a scoop to dinner salads or Buddha bowls.
- Stir into pasta sauce.
- Mix into tuna, egg, or potato salads.
- Add to roasted vegetables hot out of the oven.
- Make this nutrition-packed Turmeric Lentil Chia Soup.
- Whip up this 5-minute, fall-inspired Creamy Pumpkin Hummus and serve with raw veggies or sprouted Flackers crackers. The main ingredient is Heinen’s chickpeas!
- Add to canned soup to balance out the salt.
- Mix with cooked quinoa or brown rice and serve as a side dish.
- Make homemade bean or lentil salad by combining chopped veggies, nuts, and sliced kalamata olives. Drizzle with extra virgin olive oil and balsamic vinegar, then season with sea salt and pepper to taste.
- Enjoy a healthy dose of antioxidants in this comforting Creamy Coconut Lentil Curry.
- Add to your favorite casserole or stew recipe, like this 30-minute Black Bean Butternut Squash Stew.
- Make plant-based tacos using seasoned lentils or black beans in place of beef.
- Fold into omelets or scrambled eggs.
- Blend white beans into this Pumpkin Patch Smoothie for added fiber.
More Ways to Enjoy Lentils
One of the many things we love about lentils is their ability to connect us globally. Thanks to their versatility, they fit into almost every type of cuisine on the planet.
- Imagine starting your day sitting at the table, admiring a warm and cozy bowl filled with revitalizing plant-based ingredients, while taking in the delicate and comforting aroma that surrounds you. Now imagine sitting peacefully, mindfully savoring each bite, and feeling positive energy fill your body in preparation for the day ahead. Ayurveda-inspired Breakfast Cauliflower Lentil Kitchari is a savory bowl that is nourishing and restorative for mind, body, and soul. Even better, it’s delicious warm or cold and is actually more flavorful the next day.
- Lentils’ delicate flavor and hearty texture stack up well to the robust flavors of the super greens (arugula, kale, and radicchio), crunchy pumpkin seeds, and delightfully creamy ginger dressing in this nutritional powerhouse. What’s more, there is plenty of fiber in this satisfying salad. Plus, assembly is a breeze.
- “Comfort classic” may not be the first thing you associate with lentils, but it will be once you whip up a batch of this creamy deliciousness! Red lentils and potatoes make a creamy base that elevates the presence of carrots, garlic, and pungent spices. With such seemingly humble ingredients, you’ll be blown away by just how nourishing this soup really is.
- Warm Garlic and Herb Lentils is a quick protein-rich appetizer or side dish for those days when you are craving something that hits all the right flavor notes. These delectable pulses are bursting with freshness and textures that make a delicious side to a plant-based meal, a tasty addition to green salads, a fun topping on whole grain bread, or a satisfying snack all by themselves. How can something so simple be so satisfying?
- Mushroom Lentil Chorizo is most certainly a game changer in the hearty plant-based protein department. Lentils on their own have an earthy and savory flavor that is elevated when herbs, spices, and other aromatics are thrown into the mix. What’s more, this tasty recipe will give you an opportunity to experiment with spices and experience flavors similar to traditional chorizo.
- For a bit of Americana, get ready to devour these Hearty and Healing Lentil Burgers. Lentils take center stage as a culinary and nutritional champion, providing great texture, flavor, and, of course, loads of health-promoting benefits. Thanks to these superstar pulses, there are plenty of B vitamins, iron, magnesium, potassium, zinc, plant protein, and beneficial fiber in every delectable bite.
- Lentil Sloppy Joes are a delicious plant-based swap for a classic childhood favorite. Our version is just as tasty and way more nutritious. You can’t go wrong with the irresistible combination of sweet, savory, smoky, and satisfying. Plus, it’s a fun and messy (in the best way) opportunity to incorporate the mighty lentil. This hearty “sammy” is filled with wholesome plant-based fiber, protein, and oodles of vitamins and minerals (and that’s just from the lentils).
Tips and Ideas to Share
There are many varieties of lentils with most varieties found in the dried foods section, but canned lentils may be available in some locations. Lentils are great in soups, as an addition to salads, and as a vegetarian protein source in recipes traditionally made with meat.
Similar to rice, lentils take on whatever flavors you add to the pot. Instead of plain water, cook lentils in a broth or stock. Adding aromatics like garlic, herbs, sliced browned onions, and a bay leaf can turn lentils into an easy and tasty dish.
Common Lentil Varieties
Brown and green lentils hold up well to cooking and can be used interchangeably in recipes, since they have similar cooking times. Red and yellow lentils are often sold in split form, so they cook faster and break down easier. Add lentils to water, bring to a boil, cover, then simmer for specified cooking time or until tender.
| Type | Flavor | Liquid Needed (per 1 cup dry lentils) | Cooking Time | Best Used For | Spice it Up! |
|---|---|---|---|---|---|
| Brown | Earthy | 2 ½ | 30 minutes | Main or side dish | Add garlic, spices, herbs, or a sprinkle of salt to really bring out their best flavor! |
| Green | Peppery | 2 ½ | 30 minutes | Main or side dish | |
| Red and Yellow | Nutty flavor, red lentils are sweeter | 1 ½ | 15 minutes | Thickener in soups, stews, casseroles |
Cooking with Lentils: A Quick Guide
- Rinse: Rinse lentils in a bowl or colander and remove any debris or pebbles.
- Soaking: Unlike beans, lentils are small and cook relatively quick (in general, about 20-30 minutes) so they don’t require pre-soaking. However, soaking lentils for a few hours or overnight may improve the digestibility of starches in lentils and an overnight soak can also reduce cooking time by about half.
- Time-Savers: Lentils can be prepared ahead of time and refrigerated for up to one week. Frozen cooked lentils should be used within 6 months for best quality. Canned lentils are another great time-saver and can easily be added to dips, like hummus, and used in many recipes. Draining and rinsing canned lentils can help reduce the sodium content.
- Soups and Stews: Dried lentils can also be added to soups and stews. For brown or green lentils, add them to the simmering pot of soup or stew 45 minutes prior to it being done cooking.
Lentils: A Versatile Ingredient
Lentils are highly versatile. They have a rich, earthy texture and will give any dish a boost of fiber and nutrients. They can add thickness and bulk to a recipe. Because of their hearty texture and protein content, they are sometimes used as an alternative for meat.
Quick lentil “meat” loaf:
Sauté 2 diced small onions and 2 minced cloves of garlic in 3 tablespoons hot olive oil until softened. Mash 3 ½ cups cooked green or brown lentils (about 1 ½ cups dry) in a large bowl. Stir in the cooked onions/garlic, 2 cups cooked brown rice or millet, and 1 tablespoon Italian seasoning and mix well. Press mixture into a loaf pan. Brush the top with 1 tablespoon olive oil, and then tomato paste if desired.