15 Delicious Ways To Add Lentils To Your Meals

Lentils are packed with fiber and protein, which help keep you full for longer. They also have a low glycemic index (GI). This means they release energy slowly into the bloodstream, aiding in appetite control and blood sugar management.

Top 5 Health Benefits of Lentils

• Rich in Phenols: May help reduce the risk of chronic diseases.
• Supports Digestion: High fiber content promotes gut health.
• Heart-Healthy: Helps manage blood pressure and cholesterol.
• Low GI Food: Great for blood sugar regulation.
• Plant-Based Protein: Excellent protein source for vegans.

Are Lentils a Carb or Protein?

Lentils contain both complex carbohydrates and protein, making them a balanced choice for meals. They are also naturally gluten-free, low in fat, and packed with essential nutrients.

Types of Lentils 

Lentils are edible seeds from the legume family, similar to beans and peas, and they grow in pods. There are several varieties, each with its own unique texture and flavor:

• Brown Lentils (European Lentils): The most affordable type, brown lentils retain their shape when cooked, making them a great substitute for black beans in burgers and soups.
• Green Lentils (French Lentils): These nutty-flavored lentils stay firm after cooking, making them ideal for salads.
• Red Lentils: The quickest to cook, these mild and slightly sweet lentils become soft when cooked, perfect for purees and Indian dals. Lentils also come in yellow and orange varieties.
• Black Lentils (Beluga Lentils): The smallest variety, these lentils resemble caviar, earning them the name Beluga lentils.

How to Boil Lentils

Lentils don’t require soaking and cook in just 15-20 minutes.

1. Rinse them in a strainer.
2. Add 1 cup of lentils to 2½ cups of water in a pot.
3. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until tender.
4. Drain well and use in recipes.

15 Ways to Eat Lentils

1. Make Lentil Muffins

I just tried these, and omg, they are filling, easy to make, and store well in the fridge. They’re great for school or work, and they don’t have a strong smell. Plus, they keep you full for longer.

Recipe:

• 2 cups red lentils
• 1 onion
• 1 chili
• 1 Maggi cube
• Salt (to taste)
• 1 tbsp flour
• 1 egg

Instructions:

1. Blend all ingredients.
2. Oil your muffin pan well (they stick easily).
3. Pour in the mixture. No baking powder needed—they rise on their own.
4. Bake for 20-30 minutes.

Fun Tip: Add carrots, mushrooms, or shredded chicken for extra nutrients.

2. Make Lentil Soup

Lentil soup has saved me so many times when I come home late and need something quick. I love pairing it with chicken, bread, and yogurt—absolutely delicious.

Recipe:

• 1 cup lentils
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1 carrot (chopped)
• 4 cups broth or water
• 1 tsp cumin
• 1 tsp turmeric
• Salt and pepper to taste

Instructions:

1. Sauté onion and garlic in a pot.
2. Add lentils, carrots, broth, and spices.
3. Simmer for 25-30 minutes until lentils are soft.
4. Blend for a creamy texture or enjoy as-is.

3. Add Lentils to Your Salad

Toss cooked lentils into salads for extra protein and fiber. They pair well with leafy greens, tomatoes, cucumbers, and a lemon vinaigrette.

4. Blend Lentils into Your Smoothies

Cooked lentils can be blended into smoothies for a protein and fiber boost without altering the taste.

5. Make Lentil Patties

Lentil patties taste just like Nigerian Akara and pair well with bread, custard, or oats.

6. Add Lentils to Your Stew

Stir cooked lentils into tomato-based stews for extra protein and heartiness.

7. Stir Lentils into Pasta and Noodles

Mix cooked lentils into spaghetti sauce or stir-fry noodles for added texture and nutrients.

8. Mix Lentils into Your Rice

Combine lentils with rice to create a nutrient-dense, protein-packed meal.

9. Fold Lentils into Your Eggs and Omelets

Add cooked lentils to scrambled eggs or omelets for a delicious, protein-rich breakfast.

10. Steam Lentils as Nigerian Moi Moi

Lentils make an excellent substitute for beans in Nigerian moi moi. Simply blend with spices, pour into molds, and steam.

11. Make Lentil Hummus

Blend cooked lentils with garlic, lemon juice, tahini, and olive oil for a tasty, protein-packed dip.

12. Use Lentils in Veggie Burgers

Mash cooked lentils with breadcrumbs, spices, and veggies to form patties for homemade veggie burgers.

13. Cook Lentils with Coconut Milk

Simmer lentils in coconut milk, curry, and spices for a creamy, flavorful dish.

14. Make Lentil Wraps

Use lentils as a filling for wraps with fresh veggies and sauce for a nutritious, on-the-go meal.

15. Bake Lentil Crackers

Mix lentil flour with spices and bake into crispy, high-protein crackers.

Nutrition

Lentils are packed with essential nutrients, making them a great addition to any diet. They are rich in minerals, protein, and fiber, supporting overall health and well-being.

A 100-gram (g) serving of cooked lentils contains:

• 116 calories (kcal)
• 9.02 g of protein
• 0.38 g of fat
• 20.13 g of carbohydrates, including 7.9 g of fiber and 1.8 g of sugar

Lentils are an excellent source of essential nutrients, including:

• Folate
• Iron
• Manganese
• Phosphorus
• Thiamin
• Potassium
• Vitamin B-6

They also contain beneficial amounts of:

• Riboflavin
• Niacin
• Pantothenic acid
• Magnesium
• Zinc
• Copper
• Selenium

How to Store Lentils

Store lentils in an airtight container in a cool, dry place. While they can be eaten indefinitely, they are best enjoyed within a year of purchase for optimal flavor and texture.

When Are Lentils in Season?

Lentils are available year-round.

How to Choose the Best Lentils

Lentils are available pre-cooked in cans or pouches, making them convenient for adding to salads and side dishes. However, they are most commonly bought dried. When selecting dried lentils, look for ones that are firm, clean, and unshrivelled.

The type of lentil you choose depends on how you plan to use them:

• Green and Brown Lentils: Hold their shape well after cooking, making them ideal for warm salads, casseroles, and stuffing.
• Puy Lentils: These grey-green lentils from the French region of Le Puy are more expensive but prized for their superior texture and taste. They pair well with upscale ingredients like fish, game, and sausages.
• Red Split Lentils: Cook down into a smooth purée, making them perfect for thickening soups and casseroles. They are also commonly used in Indian dishes like dhal.
• Yellow Lentils (Yellow Split Peas): Similar to red split lentils, they add a vibrant color to dishes. In northeastern England, they are traditionally stewed in ham stock to make pease pudding.

Conclusion

Lentils are incredibly versatile and can easily be incorporated into your meals. Whether you’re making muffins, soups, or stews, they offer a nutritious and budget-friendly way to stay full and healthy.

Did you find this blog interesting? Leave a comment below.