More and more people ask me about plant proteins these days and lentils are a great choice.
Lentils are new to some people so it’s time to take away the mystery of this delicious food. Lentils are a meatless alternative to meat, poultry, egg, or dairy protein. They are in the category of pulses which are plant foods that include dry beans, dry peas, and chickpeas. Pulses are grown and harvested for their edible, dry seeds and each 1/2 cup of cooked pulse gives us 8-9 grams protein and 8-9 grams fiber. They truly fit a modern lifestyle because they are quick and easy to prepare and easy on the environment.
7 Fun Facts about Lentils
- Delicious – They taste great.
- Versatile – Read some of the Quickie Recipe Ideas below.
- Inexpensive – The retail cost is $2-3 per pound. Organic varieties may be more.
- Convenient – Store them dry or canned in your pantry.
- Filling – Their high protein and fiber contents mean a filling, satisfying meal.
- Colorful & Fun – Red lentils are beautiful…however, the color fades when cooked.
- Health-promoting & Earth-friendly – Lowers risk for heart disease, high cholesterol, high blood pressure, colon cancer. Due to the protein and fiber contents, lentils are digested slowly so may also help with blood sugar and appetite control.
Ways to Cook Lentils
Dry lentils may be simmered in water after rinsing in cool, tap water. In 15-20 minutes cooking on the stovetop, the tiny lentil discs soften and are ready to eat.
Canned, steamed lentils are a canned product and they are ready-to-eat. If you wish to lower the salt content of canned lentils then simply rinse them in a small-hole colander or mesh strainer.
Ways to Use Lentils in Recipes
After lentils are cooked then they may be used in vegan, vegetarian, or half-meat recipes. By half-meat, think of stretching out the meat you use by substituting some cooked lentils. There are many recipes that lend themselves to this compromise strategy such as chili, enchiladas, or a sloppy joe.
Quickie Lentil Recipes to Try
Lentil Tacos – Cook dry, rinsed lentils with water (or use canned,) drain liquid, and season-to-taste with cumin, chili powder, and salt. Spread into a warmed up whole wheat soft tortilla or corn tortilla. Add cut up avocado, sweet onion, tomatoes, prepared salsa and/or fresh cilantro.
Lentil Stew – Cook dry, rinsed lentils with water and bite-sized cubes of onion and sweet potato (or butternut squash.) If you like tomatoes they may be added, too (fresh and cut up or canned.) Season-to-taste with cumin, salt, black pepper and parsley, dried or fresh. When lentils and veggies have cooked for 20 minutes, test for texture and then adjust seasonings and squeeze in some fresh lemon juice.
Lentil Dip – Cook dry, rinsed lentils with water (or use canned,) drain all water and blend in a food processor with fresh lemon zest and juice, salt, onion powder and garlic powder. For more flavor add a generous pinch of cayenne powder and/or curry powder. Season-to-taste, adjusting after thoroughly stirring. Finally, add extra virgin olive oil for a rich flavor and healthy nutrition. Sprinkle with chopped fresh parsley. Dip with carrot and celery sticks, cucumber spears and/or whole grain pita bread.
Lentils Compliment a Healthy Lifestyle
Choosing a food that’s rich in nutrition and brings delicious flavor to the table is a smart lifestyle decision. Enter lentils, tiny and flat discs that come in green, brown, red, and orange. They cook up quickly and they’ll make it easy for you to go meatless once in a while. Next week, add lentils to your grocery list and look for them next to the dried beans on the grocery shelf. In the ‘plus column’ are an easy cooking experience with an interesting new food and better nutrition, and in the ‘minus column’ is…well, nothing. Come with me to great taste and better future health. My free Mediterranean Menus are here.
Which lentil recipe will you try and why?