There are many ways to live a healthy and balanced lifestyle, all of which include enjoying nutritious and wholesome meals. Eating a diet rich in natural, nourishing foods can help you stay on top of your health goals, boost energy levels and potentially prevent disease. While there is an abundance of healthy recipes shared in books and online, people following a specific diet like a vegan and vegetarian one can find it challenging to find vegan recipes that taste just as great as traditional ones. That being said, using ingredients that replicate the taste and texture of animal products can help you create a great-tasting vegan version of popular meat-based meals.
One of the most popular plant based meat substitutes is lentils. Lentils can be used to make everything from tacos to sloppy joes, and there are several types to choose from. So if you're on the hunt for great-tasting vegan lentil recipes, continue reading. We've gathered up a handful of our favorite lentil-based recipes to ensure that you have a list of delicious meals to choose from. From vegan chili to caviar, there's bound to be a recipe on this list that you enjoy.
What Is Veganism?
Have you tried a vegan meal that you loved but weren't sure what made it vegan? Veganism is a diet that excludes dairy, meat, eggs and all animal-derived ingredients. Many individuals who follow a vegan diet also refrain from eating foods processed using animal products, like beer, wine, Jell-O and marshmallows.
Difference Between Vegans and Vegetarians
Wondering what the difference between a vegan and vegetarian diet is? As we mentioned, a vegan diet excludes all animal and meal products, whereas a vegetarian diet excludes meat, fish, seafood and poultry. However, animal-based products like milk, cheese and butter are permitted when following a vegetarian diet.
Vegan is a word that can be used to describe several different things. The word "vegan" can be used to describe the diet itself, a person following the diet, or it can be used as an adjective to describe a food item that falls within the diet's restrictions, such as a vegan soup or a vegan pie.
Lentils as a Meat Substitute
If you're hosting a meatless dinner or thinking about going vegan yourself, lentils make a great plant-based protein substitute for meat. When cooked, lentils have a soft texture that binds to other ingredients, making it easy to recreate traditionally meat-based foods–think lentil bolognese, lentil meatballs and lentil “ground beef.” Lentils can also be used to thicken recipes like lentil stew, lentil soup, lentil curry casserole and savory pies. Additionally, lentils' neutral flavor makes it easy to season and spice them with anything from lemon juice and garlic to soy sauce and chili pepper.
Which Type of Lentil Should You Use
When cooking with lentils, not all lentils are created equal. While all varieties of lentils can be used as a meat substitute, some varieties work better than others. Brown lentils and green lentils are the most often used when recreating meat-based dishes. These lentils work the best as they hold their shape when cooking and don't turn mushy during the process. Additionally, brown and green lentils boast a subtle flavor that adapts well to various cuisines.
Benefits of Lentils
Aside from adding a great texture and flavor to your recipes, lentils are chocked full of health benefits. Read on to discover why we love adding this legume to vegan recipes like the ones listed below.
Plant-Based Protein Source
Lentils are a source of plant based protein, making them the ideal ingredient for vegan and vegetarian recipes. And when combined with additional sources of protein like tofu, quinoa and oats, they create a complete protein source full of nutrients, amino acids and complex carbohydrates.
Source of Fiber
Lentils also contain fiber, a nutrient that is essential to good gut health. Fiber-rich foods help keep your digestive system regular and act as a healthy food source for good gut bacteria, boosting your digestive health and immune system.
Quick Cooking
Finding the time to create a healthy meal full of whole foods can be challenging. But, because all types of dried lentils can be cooked quickly, they make it easy to create a healthy and flavorful meal—even on days when you're running short on time.
Vegan Lentil Recipes
Eager to whip up a delicious lentil recipe of your own? The three vegan lentil recipes listed below are an excellent place to start. Easy to create and loaded with great flavors, beginners and advanced cooks will love making these lentil-based dishes.
Vegan Quinoa Chili
When searching for vegan recipes, chili is one of the most sought-after. While traditional chili recipes often contain ingredients like cheese, meat and beef broth that are off-limits to vegan eaters. Several swaps and adjustments can be made to create a vegan dish that tastes similar to the original and is just as filling. Though many plant-based meat alternatives are available, lentils are one of our favorites. Their agreeable flavor makes them easy to combine with any cuisine. Plus, their chewy nature can be used to create a meat-like texture that vegan eaters can't get enough of.
An easy way to recreate your favorite comfort food, this Vegan Quinoa Chili is a true plant-based treat. Made with a unique combo of hearty lentils, black beans, kidney beans, garbanzo beans and quinoa, this lentil chili offers a variety of unique textures and flavors. The addition of cocoa, sweet potatoes, tomato and cinnamon gives a nod to traditional flavors while taking this chili to a whole new level. The perfect recipe to add to your weekly meal prep or game day menu, even picky eaters will enjoy a bowl of this lentil chili recipe.
Vegan Caviar
Traditional caviar is eggs from the sturgeon family of fish.
Now, it's safe to say that caviar is not a vegan-friendly menu item. So how can you create easy vegan caviar that tastes just as great? Use lentils, of course!
This Vegan Mock Caviar is a deliciously created plate that will add a boost of flavor and protein to your weekly menu. Made by combining our Petite French Green Lentils with capers, caper brine, kelp powder, tamari and red miso, it's a showstopping appetizer that even young eaters will enjoy! Not sure what to pair it with? Use it to top our Gluten Free Buckwheat Blini for a delicious combo overflowing with plant based nutrients.
Rice and Lentil Tacos with Vegan Queso and Chimichurri
One of the most popular ways to cook with lentils is by using them as a meat substitute. When cooked, brown and green lentils tend to maintain their shape well and take on a chewy-ness that resembles meat. Cooked lentils are often used to replace meat in dishes like meatballs, tacos and savory pies to create vegan and vegetarian recipes.
For a delicious taco plate that you won't be able to get enough of, try out these Rice and Lentil Tacos with Vegan Queso and Chimichurri. First debuted at Feast Portland 2017, this lentil taco is bound to be a crowd favorite. Well-spiced lentils and rice filling are paired with a nutritional yeast-boosted "queso" sauce in this dish. Chimichurri is then added as a topping for a bright, herbal kick that will surely satisfy your cravings. Loved by vegans and meat-eaters alike, it's one vegan lentil recipe that you'll find yourself making time and time again.
Ready to start adding lentils to your vegan recipes? As a source of protein and fiber, lentils are a true superfood that will add a healthy and fun twist to your usual meals. Whether you use lentils as a meat substitute to create chili, work them into a creamy lentil soup with butternut squash or try out lentil meatballs, we're confident that you'll love the result. Choose from one of the recipes above, or get creative in the kitchen and create one of your own. We can't wait to see what you come up with. From everyone at Bob's Red Mill, have a healthy and happy day!
Do you enjoy cooking with lentils? We'd love to hear about the vegan recipes you've created with this superfood. Share your favorite vegan dishes with us in the comment below.
