One myth about vegetarian diets is that cutting out meat means it’s tough to get enough protein and iron in your diet. But with one powerhouse pantry staple, you’ll get a high-protein vegetable that’ll help you meet your macro and micro nutrient goals. Yes, we’re talking about the itty bitty humble lentil. And if cooking with lentils seems intimidating, we chatted with food experts to break down everything you need to know about cooking with lentils so they can be a pantry staple stat.
What are lentils?
Lentils are considered pulses, which are the edible seeds of legumes, explains dietitian Jackie Newgent, and author of The Clean and Simple Diabetes Cookbook. They’re in the same family as beans, but are much smaller and have a different shape, adds Julie Lopez, dietitian and chef.
You can store uncooked lentils in an airtight container for up to a year. Cooked lentils can be kept in the fridge for up to four days or the freezer for up to two months, Lopez says.
How to cook lentils
You can use a rice cooker or pressure cooker (like an Instant Pot) to cook lentils, but even in just a pot with liquid they are quick cooking, says dietitian Tessa Nguyen and professional chef. She recommends rinsing and sorting through dried lentils before cooking to avoid any stones or other debris that sometimes get mixed in.
Cook dry brown, green, puy, and black lentils separately and add them later to soups or stews, suggests Charlie Layton, chef . Dry red and yellow lentils can be cooked directly into your sauce or soup. “I find they break down nicely and bring a nice robust volume,” he says. “I tend to use these when cooking Indian and Asian dishes.”
Layton’s fool-proof recipe for cooking lentils includes:
1) Add dry lentils and any additions to a heavy dutch oven or large pot with a lid. He likes aromatics like onion, carrots, celery, bay leaf, garlic, and thyme.
2) Add water at a two cups liquid to one cups lentil ratio, cover, and bring to a boil.
3) Let water simmer until lentils are tender. This will vary based on the variety.
3) Season with salt and pepper to taste.
Types of lentils
There are six main types of lentils and each has its own unique characteristics. “I absolutely love cooking with lentils as they are super versatile and the different varietals lend themselves to very different uses,” Layton says. “Every lentil has a slightly different flavor profile all rooting from an earthy base.”
- Green lentils. This type of lentil varies in size, but tends to have a mild peppery flavor, Lopez says. She adds green lentils to salads and side dishes.
- Red/yellow lentils. Lopez says you can also find these varieties “split,” meaning they are processed into smaller lentil pieces and tend to cook faster. Because they tend to disintegrate and become extra creamy when cooked, yellow or red lentils are best for soups or as a thickening agent, Lopez says. They have a sweet and nutty flavor, she adds.
- Brown lentils. “These are the most common variety of lentils that has an earthy flavor,” Lopez says. Because they hold their shape well, Lopez likes to use brown lentils for warm salads, casseroles, soups, and stews.
- Black Beluga lentils. You may mistake these tiny black lentils as caviar based on their appearance when cooked, but they have an earthy flavor and soft texture, Lopez says. They get their name from their small, shiny black look, which resembled that of caviar, Layton adds.
- Puy lentils. Grown in volcanic soil in certain regions of France, Lopez says this specialty lentil has a dark color and a rich peppery flavor.
How to use lentils
You can buy bags of dried lentils, cans or pouches of pre-cooked lentils, or even lentil pasta to stock your pantry with protein-packed food. Newgent says she likes to use lentils in homemade veggie burgers, dips (like her lemony red lentil hummus), tacos, or burritos. You can also give them a simple drizzle of olive oil or toasted sesame oil and a sprinkle of salt, spices, or MSG for an umami-packed side dish, Nguyen says. She also loves them in soups as a thickener or in salads to add protein.
One of Layton’s favorite ways to use green and puy lentils in a plant-based, meat-style sauce on the menu at Basic Kitchen. “The way the lentils break down when slightly overhydrated really gives a textural feel of a loose meat sauce and has the protein content equivalent as well,” he says.
Are lentils good for you?
Though the overall nutritional value varies based on the type of lentil, they’re incredibly nutrient-dense and have a number of nutritional benefits, Lopez says. A serving of lentils brings a slew of vitamins and minerals like manganese, potassium, and folate to your plate, she adds. They’re even one of the few foods that have more iron than beef, boasting nearly 7 mg per cup. These are all micronutrients that are important in everyday bodily functions, Nguyen notes.
Lentils are also one of the best high fibre foods (a whopping nearly 16 g per cup), which can help with digestion and overall gastrointestinal health, Lopez says. Regularly eating lentils may even naturally lower cholesterol levels.
The little legumes are also one of the best plant-based protein sources, which can help build and maintain muscle mass, Lopez says. “The biggest thing that people don’t realize about lentils is how packed full of protein they are,” Layton adds. “That and their versatility make the lentil the unsung hero of a plant-based pantry.” And he’s right given they pack in almost 18 g of protein per cup.
Additionally, Newgent says they’re rich in protective polyphenols, which may play a role in reducing your risk for obesity, cardiovascular diseases, diabetes, and cancers.
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