Lentils – while most people have heard of them, not as many people prepare them at home or eat them regularly. That’s unfortunate since lentils have so much to offer nutritionally as well as culinary-wise. In fact, lentils are one of the most nourishing foods around – a true nutritional powerhouse. They’re a staple in the Mediterranean diet; and many vegans and vegetarians also eat them regularly. Why is that?
Lentil Nutrition
First, they’re an excellent source of plant protein and quite high in fiber. They provide complex carbohydrates along with a low amount of fat and calories. One-half cup of cooked lentils provides about 115 calories, 9 grams of protein, a half gram of fat, 20 grams of carbohydrate, and 8 grams of fiber. (USDA) Lentils also provide other important nutrients such as magnesium, calcium, phosphorus, manganese, zinc, and iron. They’re a good source of folate and other B vitamins as well as other beneficial antioxidants. All these things contribute to the growing evidence that show positive health effects from consuming lentils regularly, such as:
- Improved control of blood sugars for people with diabetes
- Reduced total and LDL cholesterol levels
- Reduced blood pressure
- Possible help with weight control
- Anti-carcinogenic properties
Cooking with Lentils
That all sounds great, doesn’t it? But how do you use them in your meals? How do you cook with them? If you aren’t familiar with lentils, those are those are common questions. Yet, lentils are quite easy to prepare and fit into your meals. They’re also a budget-friendly protein source. Since I only have a couple of lentil recipes myself, I asked some terrific dietitian colleagues for their thoughts on how and why to use lentils in your meals. And they included a few recipes to get you started. Here’s what they had to say:
“I love adding lentils to chili and soup. They’re budget-friendly, cook quickly, and are easy to use.” Marie Dittmer, MA, RDN of Healthy Ideas Place
Vegetarian Chili with Red Lentils
“I love lentils in the form of daal, salads, and sometimes make porridge called khichdi as so versatile, lots of fiber, and great source of plant-based protein.” Dixya Bhattarai, RD of Food Pleasure and Health
“They’re great for substituting in recipes that usually use ground meat if you’re trying to eat more plant-based meals because they don’t have a strong flavor and are similar in size and texture!” Lindsay Livingston, RD from The Lean Green Bean
“A great way to add fiber and moisture into baked goods.” Lillian Y, RD of CrumbInk, Recipe: Apple Cheddar Zucchini Christmas Scones
“They are a great base for anything-burgers, salads, side-dishes, and bowls.” Sharon Palmer of SharonPalmer.com, Recipe: Nourish Lentil Bowl
“Love adding lentils to meatballs!” Julie Kay Andrews, RD of The Gourmet RD, Recipe: Moroccan-Style Shepherd’s Pie with Lamb Lentil Meatballs
“I like adding green or brown lentils to soup! They keep a more firm texture after they’ve been cooked.” Julie Harrington, RD of RDeliciousKitchen.com
“I used them a lot when my teenage basketball playing boys needed something to fill them up. They cook a lot quicker than other dried beans but with the same benefits.” Jane Aylmer Brown, RD
“I love the way lentils add texture and a nutritional boost with all the fiber and folate. I use them a lot for meat substitutes.” Allegra Gast, RD of Aloha Nutrition, Recipe: Lentil Walnut Taco Meat
[Tweet “Learn how to add more lentils to your diet with these tips from registered dietitians!”]
“I love cooking with lentils because they are budget-friendly, extremely versatile and packed with plant protein, making them a great pantry staple!” Kara Lydon Evancho, RD of The Foodie Dietitian, Recipe: Easy Instant Pot Vegetarian Chili
“I love to use red lentils for a tasty twist on hummus—it’s especially delicious with beets pureed in! I also love to serve pan-seared scallops over cooked red lentils with greens.” Jessica Cording, MS, RD, CDN, INHC of Jessica Cording Nutrition
Red Lentil Roasted Beet Hummus
“Lentils are budget friendly, and very versatile as they don’t have too strong a taste. If using dried rather than canned, they don’t need to be soaked like beans, so they are quick and convenient! Plus they’re often better tolerated than other beans for people with IBS.” Bracha Kopstick RD of BeeKay Nutrition
“I’ve discovered that lentils make a terrific substitute for ground meat while providing a host of nutrients including resistant starches, fiber and plant proteins. I use lentils in spaghetti sauce (see recipe), sloppy joes, chili and more.” Virginia-based Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, author of The Overworked Person’s Guide to Better Nutrition, Recipe: Veggie-Powered Pasta Sauce with Lentils
“I eat lentils a few times weekly because they are so versatile and nutrient packed. In particular I think they are a great alternative to beef for anyone trying to reduce meat consumption, and also recommend them regularly to female athlete’s due to their iron content.” Kelly Jones MS, RD, CSSD, LDN of Kelly Jones Nutrition, Recipe: Green Lentil Burger
“They’re great to pair with vegetables and to refuel after a tough workout as a nourishing and plant-based meal.” Rachael Lynch, RD
“I love using lentils in my beef stew, instead of potatoes! Besides being delicious, they provide a great source of fiber and protein!”
Andrea Mathis, MA, RDN, LD
“My favorite way to eat lentils is in a taco (because everything tastes better in a taco!). I love how convenient and versatile lentils can be, along with being an awesome source of plant-based protein and iron.” Chelsey Amer, MS, RDN, CDN, creator of CitNutritionally.com
“Lentils are higher in iron than most other legumes, making them a smart choice for vegetarians and vegans. Plus, they’re super cheap, and they make a great addition to almost any meal!” Melissa Groves, RDN, owner of Avocado Grove Nutrition & Wellness (avocadogrovenutrition.com), Recipe: Lentil-Flax-Walnut Meatballs
“Lentils are one of my favorite pulses. They are versatile and a vegetarian source of high quality protein. Lentils cook up quickly and they’re grown sustainably. I recently recorded a podcast on Cooking with Pulses, which I welcome everyone to listen to.” Liz Weiss, RD of Liz’s Healthy Table Cooking with Pulses Podcast
Other Recipes:
Lentil Wonton Tacos from Kroll’s Korner
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