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Lentils, which belong to the same legume family as beans and chickpeas, are often a dietary afterthought. But it’s about time that changed.
See, one cup of those little suckers packs in 18 grams of protein and 37% of your daily value of iron, but just 1 gram of fat—making them a lean-and-mean substitute for meat dishes, says Heather R. Mangieri, MS, RD, owner of Nutrition CheckUp, LLC and a Spokesperson for The Academy of Nutrition and Dietetics. Plus, you’re going to get 16 grams of filling fiber per serving and a hearty dose of essential disease-fighting nutrients, like folate, potassium, and magnesium. Not too shabby, huh?
Here are a few things you need to know before you embrace this little legume: Lentils come in different shapes and colors, and once cooked, offer a variety of textures, which means the lentils you’re looking for are going to depend on the dish, says Mangieri. And you don’t need to pre-rinse lentils, like you do with beans, but they still take a bit of time to whip up—probably about 20-30 minutes, depending on the type. (Tip: If you're in a hurry, buy them frozen or canned; just wash them off first to wipe any excess sodium.)
So are you finally ready to give lentils the attention they deserve? Here are five easy ways to add them to your diet.
You can make a very basic lentil soup with three 32.-oz boxes of vegetable or chicken stock; 1 cup of red lentils; and chopped onion, celery stalk, and carrot. Just season it accordingly (try curry or garlic), bringit to a boil in a large soup pot, and then turn it to low heat, simmering for about an hour. (For an extra nutrient boost, toss in some spinach, kale, or Swiss chard—cut into thin strips—for the last minute or two of cooking.) You can also keep some canned lentil soup on hand for an easy lunch, says Mangieri. When shopping, however, she recommends checking the label closely—your soup should have no more than 400mg of sodium and 3g of fat (or less) per serving.
Cooked brown or green lentils, once chilled, make an unbelievable base for a healthy, filling side salad. Just mix in diced veggies, sprinkle with some feta cheese, and then toss it all in an olive-oil based vinaigrette, for a hit of healthy fat. (Go ahead and try our recipes for Fresh Mediterranean Lentil Salad and Protein-Rich Lentil Salad.)
“Red lentils tend to be creamier than other types of lentils, so they’re a good choice for making hummus,” says Mangieri. Just cook 1 cup of dried red lentils, allowing them to drain well. Next, add cooked lentils to a food processor with 1 tbsp tahini, 2 tbsp fresh lemon juice, 1 head roasted garlic, and sea salt to taste. Process until smooth, and remember: this is your most basic recipe. Many spices and add-ins will work, according to your tastes; try cumin, paprika, Sriracha, or even Greek yogurt, for an extra-creamy texture, until you find your perfect formula. Serve with chopped veggies, whole-grain crackers, or toasted whole-wheat pita bread.
Are you looking to cut down on red meat? Many vegetarians claim that the best veggie burgers are brown lentil-based, thanks to their hearty texture—some even claim that they grill up just fine, too. About 1 cup of dry lentils, once cooked, will yield about 8 patties when mixed with egg, olive oil, chopped onion, grated carrots, whole-wheat bread crumbs, and your seasonings of choice. (Many recipes even call for a whole grain, like brown rice or rolled oats, as well.) Warning: It may take some experimentation to get the taste and texture just right—but believe us, it’s worth the effort.
If you like Indian foods and flavors, then you need to know how to whip up a batch of curried lentils. Just chop 1 medium onion and toss it in a pot with 1 cup of red lentils, 2 tbsp of curry paste (or to taste), and 2 1/2 cups of water. Boil about 25 minutes, or until lentils are soft. Add a sprinkling of salt at the end, then serve over brown rice for a healthy takeout alternative.
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