Lentils: Nutrition, Health Benefits, Cooking Tips & Recipes
Discover the nutrition and health benefits of lentils, including plant-based protein and sustainability benefits, plus delicious tips and recipes for enjoying this versatile legume.
Lentils are one of the most versatile, nutritious, and sustainable foods you can add to your plate. Packed with plant-based protein, fiber, iron, folate, and other essential nutrients, lentils are an affordable staple for healthy eating and a cornerstone of many traditional food cultures. In this edition of my Plants 101 guides, you can discover the nutrition and health benefits of lentils, how to cook and use different varieties, nutrition benefits, and why these humble legumes are such an important part of a healthy, sustainable plant-based diet. I’m sharing my top tips on how to use lentils in the kitchen, as well as a bounty of lentil recipes.
Lentils are one of my favorite superstar ingredients, found in everything from crackers to desserts these days. This “poor man’s meat” is right on trend, though lentils have been a part of traditional diets dating back at least 8,500 years. Can you imagine Indian and Middle Eastern cuisine without the savory touch of the powerful lentils? I include lentils in my weekly rotation each week!
Lentils Nutrition
Beyond good taste, lentils (legumes or pulses, along with beans and peas) are packed with protein and nutrients—one cup cooked lentils packs 63% DV fiber, 90% DV folate, and 36% DV of protein. No wonder eating legumes, such as lentils, can reduce your risks of heart disease, type 2 diabetes, certain types of cancer, and obesity. Plus these little gems come in so many varieties, including red, orange, yellow, black, brown, and green. So, get cooking with lentils! Check out my guide to pulses, including lentils, here.
Top 5 Cooking Tip for Lentils
1. Simmer Them in Minutes
Did you now that, unlike other beans and peas, lentils require no soaking? Just toss them into a pot with water or broth (1 cup dried lentils + 3 cups liquid) and cook them up in 15-20 minutes. Add some garlic, onions, and your favorite spices to turn this humble meal into a fabulous main dish. In fact, you can cook up a pot of lentils at the beginning of the week to enjoy this ingredient in your favorite meals all week long. Try adding cooked lentils to lentil patties and loaves, bowl meals, salads, and tacos during the week.
2. Breakfast Like a King
When I was a kid, I used to enjoy a savory bowl of cooked lentils for breakfast as the ultimate satisfying meal. Rich in protein and fiber, it lasted me all morning long! Just reheat a bowl of cooked lentils, top with a swirl of EVOO if desired, and garnish with a sprinkle of oregano. Sop it up with crispy whole grain toast. Yum!
3. Create a Better Soup
The next time you make a pot of soup, toss in a handful (or two) of dried lentils to add protein, texture, and pizzazz. Since lentils are quick-cooking, you can get a home-made veggie lentil soup done in 20 minutes. Check out one of my favorite recipes for Curried Yellow Lentil Stew here.
4. Top it with Lentils
Cooked lentils are the perfect protein-packed topper for your next meal, including a power bowl, salad, tacos, nachos, and quesadillas. You can season your cooked lentils to match your desire; try Mexican, Thai, and Indian seasoning profiles, for example. You can also turn to canned or refrigerated cooked lentils, available in many markets. Just skip the meat, and pile on the lentils for an earthy, savory, nutritious plant-based alternative.
5. Get Creative!
Why not try lentils in unexpected ways! You can stir them into granola recipes (check out my lentil granola recipe in Plant-Powered for Life), mix cooked lentils into bars, cookies, and crackers, and even whiz cooked lentils into fruit smoothies. The mild, earthy flavor of lentils means they won’t fight the flavors of your recipe, and the nutrition profile makes your dishes soar with health benefits.
Sharon’s Top 10 Lentil Recipes
Mini Curried Lentil Wellingtons
French Green Lentils Salad with Cherry Tomatoes
Smoky Lentil Chili
Curried Yellow Lentil Stew
Red Lentil Stew with Root Vegetables
Black Lentils with Delicata Squash and Mushrooms
Mushroom Bomb Lentil Pasta
Spicy Lentil Tacos
Curried Lentil Quinoa Soup
Sage Lentils with Squash and Mushrooms
Main Image: French Lentil Salad with Cherry Tomatoes
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Is there a difference in taste between the different colored lentils? Is there a variety that is best for tossing into stew or chili?
I find a slight difference in taste and texture in different lentil varieties, but the main reason I choose varieties is based on the color of the dish. I prefer the dark green and brown one’s for stews, tacos, and chili dishes. I like the red or yellow ones when I want that color in a soup or curry dish. The black beluga lentils are just stunning as a sidedish, when you really want that black color to pop on your plate.