Lentils have been a staple used in soups and stews for years. And though they're not exactly a new ingredient, they have begun to grow in popularity. Used to create plant-based meat substitutes and faux meat products, lentils are now considered essential to many vegetarian and vegan eaters. But what are lentils, and how can you use them to create tasty recipes? This guide to lentils will answer any questions you may have about this legume and provide recipes to help you begin cooking with them today. Read on to learn more about this vegan-friendly protein source and its many uses.
What Are Lentils?
Lentils are a part of the legume family. Like beans, chickpeas and snap peas, lentils are high-protein, edible pulses that grow in pods. Most commonly sold dried and packaged, they have a subtle and earthy flavor. When cooked, lentils soften into a chewy legume that's texture mixes well with most dishes. There are several different lentils, each with a unique texture, color and taste. And knowing which to use in each dish can ensure that your meal takes on the right texture and flavoring. From Creamy Lentil Soup to Vegan Caviar, lentils are used in several recipes to replace animal products and add a plant based source of protein to vegan and vegetarian diets.
Types of Lentils
Curious to know which type of lentils you should be using in your recipes. We've outlined the most common types of lentils below.
Brown Lentils
Brown lentils are by far the most common of the three. They have a pleasantly mild and earthy flavor, making them ideal for adding to soups, stews, and to use as a substitute for meat in tacos, sloppy joes, tomato sauce and more. Brown lentils also have a quick cooking time. Ready in about 20 minutes, with no pre-soaking required, they're the perfect way to make a healthy meal when you're running short on time.
Red Lentils
The softest of the three, red lentils tend to break down during the cooking process and take on a more mushy texture. This makes them perfect for thickening recipes like red lentil soup, sauce or stew. Like brown lentils, red lentils cook quickly and are loaded with health benefits, and their slightly sweet flavor works well in several cuisines.
Green Lentils
Green lentils come in various hues, from light green to khaki green. Though the color often varies, the flavor remains the same. Our Petite French Green Lentils have a pleasant, peppery taste, and like brown and red lentils, they do not require pre-soaking before being cooked. Ready in just 25 minutes, lentils hold their shape and texture well, making them great for dishes like soups, salads and grain-based bowls.
Ways to Use Lentils
Wondering what lentils are good for? Versatile and easy to cook, lentils can be used in several ways to create nutritious and filling meals. If you're ready to begin cooking with this super legume, keep reading to discover a list of our favorite lentil uses.
Soup
Soups are a liquid-based meal with endless flavor combinations. Because they're primarily liquid, they're an excellent way to ensure that you remain hydrated and full, especially in times when your immune system requires a boost. Soups can also be enjoyed when you are sick and are used to replenish your body with much-needed nutrients. The key to creating a great-tasting soup is to make one that features a variety of textures and flavors. Lentils make an excellent addition to soups and can add a unique texture. Additionally, because soups often require a bit of stove time, you won't have to cook the lentils separately, making it easy to create a healthy meal in under thirty minutes.
Creamy Lentil Soup
The perfect remedy for a cold winter day, this Creamy Lentil Soup is sure to reduce your hunger pangs. Rich flavors of onion and garlic are balanced with creamy lentils and Greek yogurt to create a meal bursting with flavor and texture.
Meat Substitute
Now, we mentioned that lentils cook quickly. However, another aspect of this legume makes it a plant-based superstar. When you cook lentils, they have a chewy texture and offer binding abilities that make them the perfect vegan substitute for meat. If you're following a plant based diet or partaking in meatless Mondays, cooked lentils can quickly become one of your favorite ingredients. With the help of just a few flavors, legumes can be used to recreate burger patties, taco meat, meatballs and much more. Don't believe us? Try out the recipe below and let us know what you think.
Vegan Quinoa Chili
Eager to use lentils as a meat substitute? Try them out in this Vegan Quinoa Chili. A unique combo of quinoa, lentils and beans is combined with the flavors of cocoa and cinnamon, taking this meal to a whole new level. Serve this dish up on game day or surprise your family by adding it to this week's menu.
Grain Bowls
If you're looking to make a quick and healthy meal that doesn't require much time to put together, then a grain bowl is an excellent option. Grain bowls are loaded with nutritious foods and often feature healthy carbs, vegetables and protein. To make grain bowls even easier, you can set out all of the ingredients buffet-style for people to choose on their own. From the protein to the dressing, grain bowls can be customized to each person's taste preferences. When making grain bowls, offering lentils as a good source of plant based protein is an excellent way to accommodate vegan and vegetarian guests.
Pesto and Farro Grain Bowl
Our favorite types of grain bowls are those that combine wholefood ingredients to create a flavorful and nutritious dish, and this Pesto and Farro Grain Bowl is just that. Created with a mix of chewy farro, lentils, cherry tomatoes, cauliflower and microgreens, it offers the perfect balance of sweet and savory flavors. To take this recipe to the next level, pesto, parmesan and pine nuts can be added to boost flavor and nutrition.
Salads
Like grain bowls, salads are another meal thrown together in minutes. If you're in a bit of a recipe rut and searching for new, healthy ingredients to add to your salads, we recommend giving cooked lentils a try. When cooked, lentils can be added to salads to boost chewy flavor while increasing their protein content. For the perfect pre or post-workout treat, add lentils to your next grocery list to create a protein-packed salad that's sure to satisfy.
Warm French Lentil Salad
Enjoy lentils as the french would and use our Petite French Green Lentils to make this Warm French Lentil Salad. Full of fresh herbs and spices, the pleasant peppery flavor of these dark green lentils blends in well with the other ingredients to create a mouthwatering dish that's just as great for you as it tastes.
Benefits of Lentils
Now, we know lentils can be used in several different ways. But are there any benefits of adding them to your meals? When looking at the nutritional facts of lentils, there are several health benefits. Though they may be small, they're loaded with vitamins, minerals and antioxidants essential to a well-rounded diet. Here's what you can expect from a serving of lentils.
Lentil Are a Source of Protein
Lentils contain plant-based protein, making them a valued part of a vegan and vegetarian diet. While lentils are not considered a complete protein source, they can easily be combined with vegetables and grains to ensure that you're receiving all of the essential amino acids. Why is protein important? Protein serves many vital functions to help keep your body healthy and strong. From creating new cells to helping deliver oxygen through the blood, it's crucial to receive a healthy amount of protein daily.
Lentils Provide Fiber
Just as lentils contain protein, they’re also an excellent source of dietary fiber, which is necessary for good digestion.
Lentils Are Full of Complex Carbohydrates
Lentils are full of complex carbohydrates. Complex carbohydrates are commonly found in whole grains, legumes and vegetables. They require more effort to digest and are absorbed slowly into the bloodstream. This slow absorption time helps prevent glucose levels from spiking and provides a longer-lasting energy source. Adding lentils to your favorite recipes and creating recipes like this Curried Lentil and Sweet Potato Stew, can help keep you energized and fuller for longer.
Now that you know how you can use lentils to create delicious meals, it's time to head to the kitchen to make a lentil recipe 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!
