How to Eat More Lentils and Combine Them With Other Foods (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. From soups and stews to salads and even meat alternatives, the possibilities are many with this legume.

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.

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 others⁵. 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 diabetes¹⁸
People with diabetes benefit from better blood sugar control⁶
Lentils may help lower cholesterol and prevent heart diseases like hypertension, strokes, and heart attacks7
They are filling thanks to their high fiber and protein content
Lentils’ high iron content may help with fatigue, vertigo, and hair loss prevention¹⁹
Teeming with antioxidants, lentils may help prevent inflammation⁸
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 powerhouse⁹. 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, and K²⁰. Lentils are also:

Protein-rich: A cup of cooked lentils contains up to 18 grams of protein, including essential and non-essential amino acids
High in dietary fiber: 15.6 grams of dietary fiber per cup of cooked lentils
Low in fat: Less than 1 gram of fat per cup of cooked lentils
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Carbohydrate content: Up to 40 grams of carbohydrates per cup of lentils
Sugar content: A cup of lentils contains a reasonable 3.6 g of naturally occurring sugar
Folate-rich: Lentils are rich in folate, a B vitamin that helps the body form new cells¹⁰
Powerful antioxidants: Vitamins A and C are health-promoting antioxidants

Lentil Varieties

There are many different types of lentils. The type depends on several factors, including seed coat composition and cultivar¹¹. 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 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 insignificant¹².

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 in¹².

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.

How to Prepare Lentils

Rinse lentils, then bring them to a boil and simmer until tender. The water-to-lentils ratio is 3 to 1 because these legumes may triple in size. Once cooked and drained, you can keep them in the fridge for up to 4 days or frozen for up to 6 months. Typically, they have a mild flavor. Be sure to pick through them to remove any small rocks before cooking.

You can get canned lentils for busy days. Otherwise, you can buy them dry. Note that lentils take on the flavor of the ingredients you cook them with. They generally pair well with vegetables and may even substitute some meats. You can add them to a variety of homemade or chef-prepared dishes, regardless of the original recipe.

Here are some of my favorite meals featuring lentils:

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.

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 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!

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.

Quick Lentil Facts

Lentils are the oldest cultivated legume. People started producing legumes between 8,000 and 10,000 years BC in Southwest Asia, probably in the Mediterranean or Near East region¹³.
Lentils are produced around the world, notably throughout the Indian subcontinent, Europe, Africa, both Americas, and Australia.
In 2022, global lentil production was 6.7 million tons. Canada produced nearly a third of this amount, with India being the runner-up.
Saskatchewan is the largest producer of lentils in Canada, accounting for approximately 95% of the national production¹⁴.
India is the world's largest lentil consumer. Its residents consume about half of the world’s production. The bulk of its import of this legume comes from Canada¹⁵.
The lion's share of US lentil production comes from Montana. This state produces nearly 40% of the nation's production of this legume¹⁶.
Lentils were on the menu of Egyptian royalty, as evidenced by the discovery of the legume in their tombs¹⁷. But the poor also ate them, and they were known as "poor man's meat."

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 an easy way 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.