How to Eat Lentils: 8 Delicious Recipes and Health Benefits

Introduction

Lentils are a type of legume that have been eaten for centuries by people all around the world. They are high in protein and fiber and are an excellent source of essential vitamins and minerals. Eating lentils can also help you lose weight, reduce your risk of chronic diseases, and improve your overall health. In this article, we’ll explore some of the health benefits of eating lentils and provide eight delicious recipes so you can incorporate them into your diet.

Lentil Chili

This hearty lentil chili is a great way to enjoy the flavors of traditional chili while getting the added benefits of lentils. It’s easy to make and can be served as a main course or side dish.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 (14-ounce) can diced tomatoes
• 1 (15-ounce) can black beans, drained and rinsed
• 1 (15-ounce) can red kidney beans, drained and rinsed
• 1 cup dry green lentils, rinsed
• 3 cups vegetable broth
• Salt and pepper, to taste

Step-by-Step Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion, garlic, and bell pepper, and cook until softened, about 5 minutes.
2. Stir in the cumin and smoked paprika and cook for 1 minute.
3. Add the tomatoes, beans, lentils, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
4. Season with salt and pepper, to taste. Serve hot.

Lentil Soup

This comforting lentil soup is packed with flavor and nutrition. It’s an easy one-pot meal that’s perfect for a cold winter night.

Ingredients:

• 2 tablespoons olive oil
• 1 onion, diced
• 3 carrots, peeled and diced
• 3 stalks celery, diced
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 bay leaf
• 1 (14-ounce) can diced tomatoes
• 1 cup dry green lentils, rinsed
• 6 cups vegetable broth
• Salt and pepper, to taste

Step-by-Step Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion, carrots, celery, and garlic, and cook until softened, about 5 minutes.
2. Stir in the thyme, oregano, and bay leaf and cook for 1 minute.
3. Add the tomatoes, lentils, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
4. Season with salt and pepper, to taste. Serve hot.

Lentil Salad

This simple yet flavorful lentil salad is a great way to add more plant-based protein to your diet. It’s perfect for lunch or dinner and can easily be made ahead of time.

Ingredients:

• 1 cup dry green lentils, rinsed
• 2 cups water
• 1/4 cup olive oil
• 2 tablespoons red wine vinegar
• 1 clove garlic, minced
• 1 teaspoon Dijon mustard
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley

Step-by-Step Instructions:

1. Bring the lentils and water to a boil in a medium saucepan. Reduce heat and simmer for 15-20 minutes, or until the lentils are tender.
2. Drain the lentils and let cool to room temperature.
3. In a small bowl, whisk together the olive oil, red wine vinegar, garlic, Dijon mustard, salt, and pepper.
4. In a large bowl, combine the cooked lentils, cucumber, bell pepper, feta cheese, and parsley. Pour the dressing over the top and toss to combine.
5. Serve chilled or at room temperature.

Lentil Casserole

This vegan lentil casserole is a great way to get your family to eat more plant-based meals. It’s packed with flavor and nutrition, and can easily be made ahead of time.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 (14-ounce) can diced tomatoes
• 1 (15-ounce) can black beans, drained and rinsed
• 1 (15-ounce) can red kidney beans, drained and rinsed
• 1 cup dry green lentils, rinsed
• 3 cups vegetable broth
• 1 teaspoon chili powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/2 cup uncooked quinoa
• 1 cup shredded vegan cheese

Step-by-Step Instructions:

1. Preheat oven to 375°F. Grease a 9×13-inch baking dish.
2. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and cook until softened, about 5 minutes.
3. Add the tomatoes, beans, lentils, vegetable broth, chili powder, smoked paprika, cumin, coriander, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
4. Stir in the quinoa and transfer the mixture to the prepared baking dish. Top with the vegan cheese.
5. Bake for 25-30 minutes, or until golden brown and bubbly.
6. Serve hot.

Lentil Burgers

These easy-to-make lentil burgers are full of flavor and nutrition. They’re an excellent plant-based alternative to traditional beef burgers.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 (14-ounce) can diced tomatoes
• 1 (15-ounce) can black beans, drained and rinsed
• 1 (15-ounce) can red kidney beans, drained and rinsed
• 1 cup dry green lentils, rinsed
• 1 cup cooked quinoa
• 3 tablespoons tomato paste
• 2 teaspoons Worcestershire sauce
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon ground cumin
• 1/4 teaspoon freshly ground black pepper
• 1/2 cup breadcrumbs

Step-by-Step Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the onion and garlic, and cook until softened, about 5 minutes.
2. Add the tomatoes, beans, lentils, quinoa, tomato paste, Worcestershire sauce, smoked paprika, oregano, garlic powder, onion powder, cumin, and pepper. Cook for 10 minutes, stirring occasionally.
3. Transfer the mixture to a food processor and pulse until combined. Add the breadcrumbs and pulse until incorporated.
4. Form the mixture into patties and place on a parchment-lined baking sheet. Refrigerate for at least 30 minutes.
5. Heat a greased skillet over medium heat. Cook the burgers for 4-5 minutes per side, or until golden brown and heated through.
6. Serve on buns with desired toppings.

Lentil Curry

This vegan lentil curry is packed with flavor and nutrition. It’s a great way to enjoy a traditional Indian dish without the meat.

Ingredients:

• 2 tablespoons coconut oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 (14-ounce) can diced tomatoes
• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 (15-ounce) can coconut milk
• 1 cup dry green lentils, rinsed
• 2 tablespoons curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground ginger
• 1/2 teaspoon turmeric
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 cup chopped fresh cilantro

Step-by-Step Instructions:

1. Heat the coconut oil in a large pot over medium heat. Add the onion and garlic, and cook until softened, about 5 minutes.
2. Add the tomatoes, chickpeas, coconut milk, lentils, curry powder, cumin, coriander, ginger, turmeric, cayenne pepper, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
3. Stir in the cilantro and season with additional salt and pepper, to taste.
4. Serve hot.

Lentil Stew

This hearty lentil stew is a great way to warm up on a cold winter day. It’s packed with nutrition and can easily be made ahead of time.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 (14-ounce) can diced tomatoes
• 1 (15-ounce) can black beans, drained and rinsed
• 1 (15-ounce) can red kidney beans, drained and rinsed
• 1 cup dry green lentils, rinsed
• 3 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 bay leaf
• Salt and pepper, to taste

Step-by-Step Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and cook until softened, about 5 minutes.
2. Add the tomatoes, beans, lentils, vegetable broth, oregano, thyme, and bay leaf. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
3. Discard the bay leaf and season with salt and pepper, to taste.
4. Serve hot.

Conclusion

Eating lentils can offer numerous health benefits, including improved digestion, weight loss, and reduced risk of chronic disease. They are an excellent source of plant-based protein and can easily be incorporated into your diet. The recipes provided in this article are a great way to get started. So next time you’re looking for a healthy meal option, consider adding lentils to the menu.

When incorporating lentils into your diet, it’s important to remember that they need to be cooked properly in order to maximize their nutritional value. Be sure to rinse them thoroughly before cooking and pay attention to the cooking time so they don’t become mushy. You can also try soaking them overnight to reduce cooking time.

Finally, don’t be afraid to experiment with different types of lentils and recipes.