How to Eat More Lentils (& With What) in 2024
Lentils are a budget-friendly, versatile, and simple-to-cook food. Being packed with dietary fiber and protein, these legumes are among the most nutritious foods available. Whether you’re a seasoned cook or a kitchen novice, learning how to eat more lentils can significantly improve your meals and nutrition.
One of the best things about lentils is that they don’t need soaking, and you can prepare them in about 15 minutes. This makes them a convenient option for busy individuals seeking healthy meal options. They make an excellent choice if you're looking to enhance your diet without spending a lot of time or money.
In this guide, I'll elaborate on different ways to work lentils into your daily diet and share some insights from our in-house nutritionist.
The Best Meals Featuring Lentils
From soups and stews to salads and even meat alternatives, the possibilities are many with this legume. Here are just a few of my favorites.
Author’s Tip: Lentils are so versatile. You can use them in a range of new and exciting ways. Many of our favorite meal delivery services showcase lentils in dishes such as soups, salads, dal, and pasta. If you want to find out more, don’t forget to read our tried and tested reviews of Green Chef, Home Chef, Blue Apron, and HelloFresh (above).
Dal
You can create dal, an adaptable Indian dish, with any type of lentil, including green and brown. Still, red and yellow pulses are particularly well-suited as they break down into a stew-like consistency. Since lentils are the main ingredient, dal is a great way to showcase this powerful legume.
To craft a basic dal, you only need a few basic ingredients. Boil your lentils in water with garlic and a bay leaf for extra depth of flavor. While your lentils are cooking, saute onions and peppers in a pan with olive oil. Add aromatics like mustard seeds and cumin seeds to the pan, then fold in the cooked lentils. Season to taste, and finish the dish with fresh tomatoes and cilantro for a satisfying vegan meal!
Salads
Firm lentils, such as brown, green, and black, are excellent additions to salads because of their ability to hold their shape. They are especially good with root vegetables, among other veggies, such as carrots and parsnips.
Here are some easy salad ideas to inspire you:
Mediterranean Lentil Salad: Combine cooked lentils with diced cucumbers, tomatoes, red onions, and feta cheese. Dress with a simple vinaigrette made from olive oil, lemon juice, garlic, and herbs like oregano and parsley.
Roasted Vegetable and Lentil Salad: Roast a variety of vegetables such as carrots, bell peppers, and zucchini, then toss them with cooked lentils and fresh herbs like thyme or rosemary. Drizzle with balsamic vinaigrette for added flavor.
Spinach and Lentil Salad: Mix cooked lentils with fresh baby spinach leaves, diced apples or pears, crumbled goat cheese, and toasted walnuts or almonds. Dress with a tangy apple cider vinaigrette.
Lentil Soup
Lentils are ideal for soups of all kinds and pair well with vegetables such as celery, carrots, and onions. Add olive oil and spices such as cumin and thyme to enhance their flavor. Also consider cooking lentil soup in batches and freezing portions for a quick, healthy meal option for busy days.
If you're new to making lentil soup, start by combining lentils with chickpeas. Lentil and vegetable soup with chickpeas, carrots, onions, and a few spices is another great option. Combining pulses with celery, onions, and carrots also works well for vegans. If you're an omnivore, mixing and matching beef with this legume is a great choice.
Pasta Sauce
A veggie and lentil pasta is a good meat-free spaghetti option. This recipe is for you if you follow a plant-based diet or simply wish to replace traditional meat-based spaghetti dishes with a plant-centric option. While it requires extra effort and time, the results are rewarding if you're patient.
Veggie pasta with lentils offers endless possibilities, as there is no set list of vegetables to use; you can combine anything you like. Some good starting options are zucchini, baby spinach, tomatoes, crushed garlic, and onion. Olive oil, mushrooms, Parmesan cheese, and Italian seasonings are great additions to the meal.
Canned Soup
Lentils can be an excellent addition to canned soup. Besides providing greater nutritional value, this combination can help reduce the saltiness of the meal. It’s also a good choice if you prefer thick soup over thin soup.
Beef Alternative
Lentils can serve as a beef replacement in some cases. Lentil bolognese with a deep and meaty flavor may be a good substitute if you need to increase your fiber and plant compound intake but don't wish to sacrifice flavor. This way, you'll eliminate saturated fat and other potentially unhealthy compounds from your diet.
Coconut Lentil Curry
Lentil curry is a good choice for fans of comfort food, offering complex flavors with simple preparation. It takes about an hour to cook and is best served over brown rice or quinoa. This dish combines rich spices with nutritious lentils for a hearty, satisfying meal.
Some of the ingredients you'll need for the curry are brown lentils, olive oil, coconut milk, garlic cloves, onion, ginger, turmeric, and bell pepper, among others. If you prepare food in batches, this creamy coconut lentil curry will keep in the freezer for at least 3 months.
Smoothie
Smoothies are a great way to start the day. But they often lack staying power due to their low fiber and protein content. Adding red or yellow lentils, which break down easily, can boost the fiber and protein, making the smoothie more satisfying and nutritious.
Combine lentils with any fruits and vegetables to enhance your smoothies. Mango, banana, strawberries, spinach, and kale are some suggestions to start with. Experiment with flavors and adjust sweetness by adding or omitting honey, syrup, or any other sweetener.
It may sound odd, but the neutral flavor of the lentils will be masked by the powerful flavors of your favorite fruits. Just make sure to completely cool the lentils before blending, unless you like your smoothies hot!
How to Prepare Lentils
Lentils are really easy to prepare. Follow these tips for the best results.
If you’re using dry lentils, remember to pick through them to remove any small rocks before cooking. You can also get canned lentils for busy days. These require no preparation.
Storage Tips
Store lentils in an airtight container in a dark, cool pantry to maintain their quality. In theory, these legumes can last indefinitely, but their taste may diminish over time. For the best flavor, cook them within a year of purchase.
You should eat leftover cooked lentils within a week. If you don't intend to eat them within that time frame, freeze them for up to 6 months. But note that thawed and reheated lentils often become mushy. So it's best to freeze pulses only if you plan to use them in soups and stews.
What Are Lentils?
Lentils are a multifaceted and nutrient-dense legume. They belong to the same family as beans, chickpeas, and snow peas. Lentils are a cornerstone ingredient that can be an excellent addition to your diet if they aren’t already¹.
They are high in protein, providing more of this essential nutrient than any other bean². For example, a cup of cooked lentils provides 18 grams of protein, while the same amount of chickpeas delivers 14 grams³. This makes lentils an excellent choice if you're looking for a high-protein, plant-based food.
What's more, lentils (and other legumes, for that matter) have the unique ability to fix nitrogen⁴. In other words, they grow without depleting soil nitrogen and even return extra nitrogen to the soil.
This natural process reduces the need for external nitrogen fertilization, making fields planted with legumes more sustainable and cost-effective over time. By incorporating lentils into crop rotations for a year or 2, farmers can significantly cut down on fertilization costs while promoting healthier soil.
Lentil Varieties
There are many different types of lentils. The type depends on several factors, including seed coat composition and cultivar⁵. They have different textures and are suitable for different uses. And they fall into the following main categories:
Brown
Brown lentils are the most common type of this food found in stores, often simply labeled as "lentils." They are a staple in many restaurants. These lentils come in different color variations, most commonly in khaki brown and deep brown, but they can also range from light brown to dark black.
Brown lentils are consistent during cooking and retain their shape, making them ideal for various dishes. They have an earthy taste and work well in salads, soups, and stews. If you follow a plant-based diet, they're excellent for plant-based meatloaves and veggie burgers.
Green (French)
Green lentils, also known as French lentils, are the next most common variety. They come in different sizes. Known for their robust, peppery flavor, they are ideal for those who prefer a stronger taste than brown lentils. These lentils come in colors ranging from pale green to green slate, often with hints of blue and black.
Green lentils maintain their shape during cooking, like their brown counterparts. They're ideal as sides and for salads, such as the Ethiopian Azifa salad (pictured) and pasta dishes, among other recipes.
Red and Yellow
Red and yellow lentils are virtually the same variety. They range in color from red to orange to yellow. You can buy them split, unlike other lentil types. Despite their different appearances, the nutritional difference between red and yellow lentils is insignificant⁶.
Red and yellow lentils cook faster than other varieties and have a mushy texture. Reds have a slightly sweet and nutty flavor, sweeter than the mild, earthy flavor of yellow lentils. Because they break down quickly and form a thick consistency, red and yellow lentils are excellent for soups and stews as a thickener. They also work great for chili, veggie burgers, dips, and Indian dal.
Black (Beluga)
Black lentils, also known as beluga lentils, are specialty lentils that resemble beluga caviar when cooked. They’re smaller in size, about a third of the size of brown and green lentils, but have thicker skin. This unique texture and appearance make them a standout ingredient, though they may be harder to find in stores.
Black lentils have an earthy-nutty flavor and hold their shape longer than brown, green, and red lentils. They may turn greenish-black during cooking, adding visual interest to dishes. These lentils are excellent for salads or as a side dish with any protein.
Puy
Puy lentils are specialty lentils grown in the French region of Le Puy. They are smaller in size and more expensive than common lentil types. Puy lentils retain their texture after cooking and taste better than others. These lentils range in color from dark green to black, and their superior flavor has something to do with the volcanic soil they grow in⁶.
Because of their taste, consider using Puy lentils as the entree. They pair well with fish, sausages, and game. You can serve them as a main dish salad, too.
Benefits
Lentils are a healthy addition to your diet. Various studies and research show that these legumes can prevent certain diseases and help people cope with others⁷. The list of benefits is long, but the following are some of the most important:
Consuming lentils may prevent various diseases, such as cancer, obesity, and diabetes⁸
People with diabetes benefit from better blood sugar control⁹
Lentils may help lower cholesterol and prevent heart diseases like hypertension, strokes, and heart attacks¹⁰
They are filling thanks to their high fiber and protein content
Lentils’ high iron content may help with fatigue, vertigo, and hair loss prevention¹¹
Teeming with antioxidants, lentils may help prevent inflammation¹²
Lentils are a great source of plant protein, which makes them a more sustainable option than animal protein
Lentil Nutrition
Lentils are nutrient-packed legumes, making them a nutritional powerhouse¹³. For starters, 1 cup of cooked lentils contains approximately 230 calories. They are rich in minerals, including magnesium, calcium, iron, and potassium, among others, as well as vitamins, including A, C, folate², and K².
FAQ
How can I add more lentils to my diet?
There are so many great ways to add more lentils to your diet. Soups, sauces, and stews are easy, and the lentils can be combined with a variety of vegetables. These are also a great way of “hiding” lentils if you’re cooking for people who are a bit skeptical. Lentils can act as a beef substitute in meals like bolognese. You can even replace half the meat with lentils to increase your lentil intake without removing the meat completely.
Are lentils a good source of protein?
Lentils are an excellent protein source. The protein content of 100 g of dry lentils is over 20 g, and the fat content is less than 2 g, so these are clearly a healthy choice. If you follow a plant-based diet or just want to eat less meat, lentils and other legumes are a great way of consuming your recommended daily allowance of protein.
Are there any health benefits to eating lentils?
Lentils support your health in many ways. They are known to lower bad cholesterol levels and reduce blood pressure, making them a heart-healthy choice. Lentils are also thought to reduce your risk of diabetes, obesity, and cancer.
What is the best way to store lentils?
Dried lentils can be stored in an airtight container for a long time but it’s best to use them up within a year. If you’ve cooked lentils, store them in the refrigerator, but use them within a week. If you don’t think you can use them within that time, cooked lentils can be stored in the freezer for 6 months.
References
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8839569/
2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
4. https://acsess.onlinelibrary.wiley.com/doi/full/10.1002/agj2.21421
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/
6. https://www.fao.org/pulses-2016/blog/everything-you-need-to-know-about-lentils/en/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10945126/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8877848/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4016088/
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10945126/
