What are Lentils?

Lentils are small seeds that grow in pods, making them part of the legume family along with beans, peanuts, and peas. The dried seeds of legume plants, such as lentils, are also referred to as pulses. Lentils can be round, oval, or heart shaped disks, and are sometimes smaller than a pencil top eraser! The word lentil comes from the latin word lens, appropriately named based on their shape that resembles that of an optic lens. They are the oldest pulse crop known to man and one of the earliest domesticated crops. Originating in the Near East and Mediterranean area, lentils were and continue to be a staple food in the Middle East, Asia, and India.

Lentils are a great source of plant based protein and provide B vitamins, iron, magnesium, and zinc. Lentils have the second highest protein content of all legumes, after soybeans! Pairing lentils with a whole grain, such as brown rice, creates a complete plant based protein source, meaning all amino acids are present. The soluble fiber in lentils helps lower cholesterol and protect against heart disease and diabetes.

There are hundreds of varieties of lentils and they come in a variety of colors, with red, brown, and green being the most common. Red lentils are a variety of split lentils, meaning the outer coat has been removed. Split lentils cook faster and are a great thickener for soups and stews.

Lentils have a nutty, earthy flavor and some varieties lend a peppery taste. Dried lentils have an extremely long shelve life and should be stored in an airtight container away from light, moister, and heat (in the pantry is great!)

How to Use

Lentils can be used in soups, stews, salads, side dishes, and feature prominently in Indian cuisine, especially as the main ingredient in a favorite dish known as dal (which means ‘lentil’). Unlike other dried pulses, lentils do not require soaking prior to cooking. Lentils can be cooked in a variety of ways but the easiest and most common is to simmer on the stove.

• Add Lentils to a large pot with water or broth. A general rule of thumb is to use a 1:3 ratio of lentils to liquid (add 3 cups of water or broth to 1 cup of dry lentils)
• Bring to a boil, cover and reduce heat to a simmer until lentils are tender. Usually around 20-25 minutes for whole lentils.
  • If using a variety of split lentils (red lentils) cook for 6-8 minutes

Adding acidic ingredients (e.g. tomatoes, vinegar, citrus) to lentils before they are cooked can toughen their skin and increase cooking time – wait until after they are done cooking to add!

• When lentils are done, most of the water will be absorbed. Strain off any additional water
• Cooked lentils can be added to salads, soups, baked goods, and/or blended into a puree!
• Store cooked and prepared lentils in an airtight container in the refrigerator for up to 1 week or freeze for up to 3 months.

Marinated Lentil Salad

Salad ingredients:

• 1 cup brown lentils (dry)
• 1/2 bunch fresh parsley
• 1 pint grape tomatoes
• 1/2 red onion, chopped
• 1 lemon zested and juiced
• Feta cheese, crumbled

Lemon garlic dressing ingredients:

• 1/4 cup lemon juice
• 1/4 c olive oil
• 2 cloves of garlic, minced
• 1/2 Tbsp dried oregano
• 1/2 tsp salt
• Freshly cracked black pepper

Directions:

1. Cook lentils according to package directions
2. Wash and chop produce
3. Zest lemon using a microplane or the small holes on a box/cheese grater
4. Combine all ingredients in a large mixing bowl
5. Combine all dressing ingredients in a small bowl, whisk to combine
6. Pour dressing over lentils, onion, tomatoes, and parsley. Mix until well combined
7. Top salad with feta cheese if desired!

This salad can be enjoyed as a side dish or as the main meal. It could also be used as a filling in a tortilla or pita! Store prepared salad in an airtight container in the refrigerator for up to 1 week.

Ingredients can be substituted for other veggies/herbs you have on hand and pre-made salad dressings may be used for added convince!

Click here for printable PDF recipe

Check out more ways to use lentils!

• Watch this video on how to make lentil puree that can be added to smoothies, baked goods, sauces, and/or enjoyed on its own!
• This warm lentil soup is perfect for a chilly day
• Try these banana lentil muffins for a sweet treat that is packed with protein and fiber!
• Vegetarian tacos that are be a fabulous addition to taco Tuesdays!
• Still want more? Here are 40 more amazing lentil recipes.