Lentils may not be one of the most popular legumes in the U.S. (that honor belongs to the pinto, blackkidney, lime and chickpeaaccording to a 2021 study to study), but make no mistake: The Southwest Asian staple is just as tasty and versatile as its more commonly purchased counterparts — and it definitely deserves the same love in your kitchen.
Why? Let’s count the ways. On the one hand, lentils are “really amazing because they are a great source of vegetable protein,” Desiree Nielsen, RDa recipe developer with a focus on plant-based nutrition, tells SELF. Just one cup contains 18 grams, according to the USDA—roughly equivalent to three large eggs. That same cup also contains 16 grams of fibera very important carbohydrate that helps prevent constipation and keeps your gastrointestinal system running smoothly. And lentils can provide a number of vitamins and minerals, including ironzinc, folate, potassium, and manganese. Basically, consider them “a really good source of nutrition in a small package,” Vincci Tsui, RDa certified intuitive eating counselor based in Canada, tells SELF.
Plus, while you probably associate lentils with a bag of dried stuff, you can find them canned and ready-to-eat at your local grocery store, making them a quick and easy addition to your meals. (And even if you were using bagged lentils, they’re still easier to prepare than other legumes since you don’t need to soak or pre-cook them, says Nielsen—“they’ll be ready in half an hour.”) So when it’s time to eat, your options aren’t limited to just lentil soup or dal. (Though let’s be honest, they’re tasty, too.) If you’re stuck for ideas, here are some recommendations for meals you can make with canned lentils that will satisfy not only your stomach, but your taste buds, too.
1. Bake them until they form a crispy side dish or a stand-alone snack.
You’ve probably heard of roasted chickpeas before, but roasted lentils are also absolutely delicious, according to Nielsen. Drizzle with a little oil, pop the lentils in the oven at 400 degrees Fahrenheit for 15 to 25 minutes, and voilà, a crunchy treat that works as a crunchy salad topping or a snack on its own. To kick up the flavor, try seasoning the legumes with a combination of garlic powder and nutritional yeast (Nielsen’s favorite), adobo or Old Bay.
2. Eat them over some greens.
Here’s a way to make anything without cooking salad one Slow-even more substantial. (See what we did there?) Just a word of caution from Nielsen: “Lentils are little flavor sponges, so you really have to approach them with lots of flavorful ingredients. Otherwise, they taste bland,” she says. To amp them up, make a dress that’s heavy on salt and balsamic or apple cider vinegar, according to Nielsen. You’ll also want to add an ingredient with a bit of tang (like a diced shallot) as well as one that’s juicy and sweet (like a tomato). “And then many herbs,” she says. “Mint, parsley, basil, whatever you have.”
3. Or spice up your usual combination of legumes and rice.
Tired of rice and beans? Rice and lentils are an easy alternative that can be different enough to satisfy your taste buds. Dalina Soto, MA, RDfounder of Nutritiously Yours and Your Latina Nutritionist, knows firsthand how satisfying this combination can be. “I grew up eating them with white rice and a beef stew,” she tells SELF. These days, however, she sometimes substitutes an egg to keep the dish vegetarian.
4. Mix them together and make a sauce.
Try serving this instead parsley or queso at your next watch party. Just toss the legumes in your blender, add a little salt and your favorite seasonings, and let the machine do its thing, according to Nielsen. You can make your dip hummus-style, with tahini and garlic, Nielsen says. Or you can boost the overall fiber content by adding roasted carrots, sweet potatoes, or butternut squash. Either way, you’ll end up with a thick, creamy concoction that pairs well with anything and everything—crackers, chips, raw veggies, you name it.
5. Use them in dishes rich in liquids, such as soups or stews.
Yes, lentil and dal soup are great uses for the legume, but if you’re craving a little more variety, hear us out: Take your go-to soup base, but turn it into something that anything (and everything) goes in. For example, do what Nielsen does and raid the crisper drawer for a “fridge-cleaning soup.” “Whether it’s leeks, onions, carrots, or celery—whatever I have, I’ll just dice it up, sauté it, add broth, and add my lentils,” she says.
6. Place them in the pasta pot.
Next time you’re boiling a little spaghetti For dinner, try mixing some lentils into your final dish for an extra dose of protein and fiber—ideally, “with a little garlic and with or without tomato sauce,” says Nielsen. If you’re feeling adventurous, you could even try a lentil-based spaghetti sauce (more on that below).
7. Make any meat product go further.
Compared to a can of lentils, a pound of ground beef, pork or chuck is expensive (you already know seen (If you’re wondering how much you’re getting at the grocery store lately?!), then this is a cost-effective way to stretch, according to Tsui. Simply supplement your cooked meat with some lentils—the exact ratio is up to you—to instantly (and economically) increase your total meal intake. With this addition, “you’re still getting the protein and iron, but you also get the bonus of fiber,” she says. To protect your imposters from the scrutiny of picky eaters, Tsui recommends opting for red lentils over green or brown ones because of their more muted flavor.
8. Thicken a smoothie.
Okay, this might sound a little weird, but hear us out: it’s a reliable way to create that “rich, creamy texture” that makes your morning coffee beaten to the next level, says Nielsen. “Now, you’re not going to add a whole cup of lentils to a smoothie,” she clarifies. That would be “a little intense.” But a quarter cup? This will tighten the consistency and increase the nutritional value without overpowering all the other flavors, according to Nielsen. If you have a lighter smoothie with more fruit, she suggests also adding a quarter teaspoon of cinnamon to further balance the final flavor.
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