How To Add Lentils To Your Diet?

Did you know that lentils are one of the oldest cultivated crops, dating back to 8000 BC? These tiny legumes have been feeding people for thousands of years, and they’re still a favorite today. Not only are they packed with nutrients, but they’re also super versatile, fitting into almost any meal. If you’re wondering how to add lentils to your diet, you’re in the right place. This article will show you easy and tasty ways to make lentils a regular part of your eating habits, plus give you tips and ideas to get started.

Table of Contents show

Lentils are small but mighty. They’re loaded with plant-based protein, which is perfect if you’re cutting back on meat or just want a healthy boost. They’re also high in fiber, which keeps your digestion on track and helps you feel full. On top of that, lentils bring vitamins and minerals like iron, folate, and potassium to the table. With so much going for them, it’s easy to see why lentils are worth adding to your meals.

What Makes Lentils So Great?

Lentils aren’t just tasty they’re good for you too. Here’s why they deserve a spot in your diet:

Protein Power: Lentils are a fantastic source of plant-based protein. Whether you’re vegetarian, vegan, or just looking to mix things up, they’re a solid choice.
Fiber Boost: High in fiber, lentils help with digestion and keep you satisfied longer, which can be a big win if you’re watching your weight.
Nutrient-Rich: They’re packed with iron (great for energy), folate (important for cell growth), and potassium (good for your heart and muscles).

Different Types of Lentils

Not all lentils are the same, and knowing the differences can help you pick the right one for your dish. Here are the main types you’ll find:

Brown Lentils: These are the most common. They have a mild, earthy flavor and hold their shape when cooked, making them great for stews or salads.
Green Lentils: A bit firmer with a peppery taste, these are perfect for salads or as a side dish.
Red Lentils: These cook fast and turn soft, so they’re ideal for soups, curries, or anything where you want a creamy texture.
Black Lentils: Sometimes called beluga lentils, these have a rich, nutty flavor and work well in hearty dishes like grain bowls.

Easy Ways to Add Lentils to Your Meals

Now, let’s get to the good stuff—how to add lentils to your diet in ways that taste amazing. Whether it’s breakfast, lunch, dinner, or even a snack, lentils can fit right in. Here are some ideas:

Breakfast

Who says lentils can’t start your day? They’re a surprising but delicious addition to your morning routine.

Mix cooked lentils into a breakfast bowl with scrambled eggs, avocado, and a dollop of salsa. It’s hearty, filling, and packed with protein to kickstart your day.
Blend cooked red lentils into a smoothie with fruits like banana and berries. It adds creaminess and nutrients without changing the flavor much.

Lunch

Lentils can make your midday meal more exciting and nutritious.

Toss cooked lentils into a salad with greens, tomatoes, and a simple dressing. They add protein and make it more filling.
Use lentils as a sandwich or wrap filling. Mash them up with spices, spread them on bread or a tortilla, and add your favorite toppings.

Dinner

For dinner, lentils can take center stage or play a supporting role.

Swap out meat for lentils in tacos, burgers, or spaghetti sauce. Season them with your favorite spices, and you won’t miss the meat.
Add lentils to soups, stews, or casseroles. They bring texture and soak up flavors, making every bite delicious.

Snacks

Yes, lentils can even be a snack! Roasted lentils are crunchy and easy to make.

Toss cooked lentils with olive oil and spices like paprika or garlic powder, then roast them in the oven at 400°F for 20-30 minutes until crispy. Grab a handful whenever you need a quick bite.

How to Cook Lentils Like A Pro

Cooking lentils is simple, but a few tricks can make them even better. Here’s what you need to know:

Soaking: You don’t have to soak lentils but doing it for a few hours can cut down cooking time and make them easier on your stomach.
Cooking Times:
- Red lentils: 15-20 minutes
- Brown and green lentils: 20-30 minutes
- Black lentils: 30-40 minutes
How to Do It: Rinse lentils under cold water to clean them. Then, add them to a pot with three cups of water or broth for every cup of lentils. Bring it to a boil, lower the heat, and simmer until they’re tender. Check them so they don’t get mushy unless that’s what you want.

Lentils don’t have a strong taste on their own, so seasoning is key. Add herbs like thyme or rosemary, spices like cumin or turmeric, or toss in garlic and onions while they cook. It’s all about making them your own.

Tasty Lentil Recipes to Try

Lentil Soup

A warm and comforting soup perfect for chilly days. This versatile dish can be customized with various vegetables and spices, making it a hearty and nutritious main course.

Ingredients:

1 cup dried brown lentils
1 medium onion, chopped
2 carrots, chopped
2 celery stalks, chopped
4 cups vegetable broth (or chicken broth for non-vegetarian option)
1 can (14.5 oz) diced tomatoes
2 cloves garlic, minced
1 tsp ground cumin
1 tsp paprika
Salt and pepper to taste
2 tbsp olive oil (for sautéing)

Instructions:

Heat olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery. Sauté for 5-7 minutes until softened.
Add the minced garlic, cumin, and paprika. Cook for another minute until fragrant.
Stir in the lentils, broth, and diced tomatoes. Bring the mixture to a boil.
Reduce the heat to low and simmer for 30-35 minutes, or until the lentils are tender.
Season with salt and pepper to taste. Serve hot.

Servings: 4
Type of Dish: Main course
Prep Time: 15 minutes
Cook Time: 30-35 minutes
Total Time: 45-50 minutes
Nutrition (per serving): Approximately 200 calories, 10g protein, 5g fat, 30g carbs, 10g fiber
Dietary Information: Vegetarian (vegan if using vegetable broth)
Variations: Add cooked sausage or diced ham for a meaty version, or swap spices like cumin and paprika for curry powder for an Indian-inspired twist.
Equipment: Large pot, cutting board, knife, wooden spoon

Lentil Curry

A flavorful and mildly spicy dish with exotic flavors, this lentil curry is creamy, vegan, and gluten-free. It’s a satisfying main course that pairs well with rice or flatbread.

Ingredients:

1 cup dried red lentils
1 can (14 oz) coconut milk
1 medium onion, chopped
2 cloves garlic, minced
1 tbsp curry powder
1 tsp ground turmeric
1 tsp ground cumin
1 tsp fresh ginger, grated
1 can (14.5 oz) diced tomatoes
Salt and pepper to taste
2 tbsp coconut oil (or vegetable oil)

Instructions:

Rinse the red lentils under cold water and set aside.
In a large pot, heat the coconut oil over medium heat. Add the chopped onion and garlic, and sauté for 5 minutes until softened.
Stir in the curry powder, turmeric, cumin, and ginger. Cook for another minute until the spices are fragrant.
Add the coconut milk, diced tomatoes, and rinsed lentils. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are soft and the curry has thickened.
Season with salt and pepper to taste. Serve with rice or naan.

Servings: 4
Type of Dish: Main course
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Nutrition (per serving): Approximately 300 calories, 15g protein, 10g fat, 40g carbs, 12g fiber
Dietary Information: Vegan, gluten-free
Variations: Add vegetables like spinach, bell peppers, or peas for extra nutrition, or adjust the spice level by adding chili flakes or fresh chilies.
Equipment: Large pot, cutting board, knife, grater (for ginger), wooden spoon

Lentil Salad

A refreshing and healthy salad that’s light yet filling. This vegan and gluten-free dish is perfect as an appetizer or side and is packed with fresh vegetables and a zesty dressing.

Ingredients:

1 cup cooked green or brown lentils (cooled)
1 cucumber, diced
1 red bell pepper, diced
½ red onion, finely chopped
¼ cup fresh parsley, chopped
2 tbsp olive oil
2 tbsp lemon juice
Salt and pepper to taste

Instructions:

If not already cooked, boil the lentils in water for 20-25 minutes until tender, then drain and let cool.
In a large mixing bowl, combine the cooked lentils, diced cucumber, bell pepper, red onion, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
Pour the dressing over the salad and toss gently to combine.
Serve immediately or refrigerate for up to 2 days.

Servings: 4
Type of Dish: Appetizer or side dish
Prep Time: 15 minutes (if lentils are pre-cooked)
Cook Time: 20-25 minutes (for lentils, if cooking)
Total Time: 35-40 minutes (if cooking lentils)
Nutrition (per serving): Approximately 150 calories, 8g protein, 5g fat, 20g carbs, 8g fiber
Dietary Information: Vegan, gluten-free
Variations: Add cherry tomatoes, avocado, or feta cheese (for a non-vegan option), or swap the lemon dressing for balsamic vinaigrette.
Equipment: Pot (if cooking lentils), cutting board, knife, mixing bowl, small bowl for dressing

Lentil Burgers

A hearty and flavorful vegetarian alternative to traditional burgers. These lentil patties are seasoned with spices and can be customized with your favorite toppings.

Ingredients:

1 cup cooked brown lentils (cooled)
½ cup breadcrumbs (use gluten-free if needed)
1 large egg (or flax egg for vegan option)
¼ cup onion, finely chopped
1 clove garlic, minced
1 tsp ground cumin
Salt and pepper to taste
2 tbsp olive oil (for cooking)

Instructions:

If not already cooked, boil the lentils in water for 20-30 minutes until tender, then drain and let cool.
In a large mixing bowl, mash the cooked lentils slightly with a fork.
Add the breadcrumbs, egg, chopped onion, garlic, cumin, salt, and pepper. Mix until well combined.
Form the mixture into 4 equal-sized patties.
Heat olive oil in a skillet over medium heat. Cook the patties for 4-5 minutes on each side, or until golden brown and crispy.
Serve on buns with your favorite burger toppings.

Servings: 4
Type of Dish: Main course
Prep Time: 15 minutes (if lentils are pre-cooked)
Cook Time: 10 minutes
Total Time: 25 minutes (if lentils are pre-cooked)
Nutrition (per serving): Approximately 200 calories, 10g protein, 5g fat, 30g carbs, 8g fiber
Dietary Information: Vegetarian (vegan if using flax egg)
Variations: Add spices like chili powder or smoked paprika for extra flavor, or top with avocado, cheese (for non-vegan), or sautéed mushrooms.
Equipment: Pot (if cooking lentils), mixing bowl, skillet, spatula

Lentil Brownies

A unique and healthy twist on traditional brownies, these lentil-based treats are moist, chocolatey, and surprisingly nutritious. Perfect for a guilt-free dessert.

Ingredients:

1 cup cooked red lentils (cooled)
½ cup cocoa powder
½ cup sugar (or coconut sugar)
2 large eggs (or flax eggs for vegan option)
¼ cup vegetable oil
1 tsp vanilla extract
½ tsp baking powder
¼ tsp salt
Optional: ½ cup chocolate chips or chopped nuts

Instructions:

Preheat the oven to 350°F (175°C). Grease an 8×8-inch baking pan.
If not already cooked, boil the red lentils in water for 15-20 minutes until soft, then drain and let cool.
In a blender or food processor, combine the cooked lentils, cocoa powder, sugar, eggs, oil, vanilla, baking powder, and salt. Blend until smooth.
If using, fold in chocolate chips or nuts.
Pour the batter into the prepared baking pan and spread evenly.
Bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean.
Let cool before cutting into squares.

Servings: 9
Type of Dish: Dessert
Prep Time: 15 minutes (if lentils are pre-cooked)
Cook Time: 25-30 minutes
Total Time: 40-45 minutes (if lentils are pre-cooked)
Nutrition (per serving): Approximately 150 calories, 5g protein, 5g fat, 20g carbs, 4g fiber
Dietary Information: Vegetarian (vegan if using flax eggs)
Variations: Add chopped walnuts or pecans for crunch or use alternative sweeteners like honey or maple syrup.
Equipment: Pot (if cooking lentils), blender or food processor, 8×8-inch baking pan, mixing spoon

Handling Common Lentil Worries

If you’re new to lentils, you might have some questions or concerns. Here’s how to deal with them:

Texture: Want them firm? Go for green or brown lentils. Like them soft? Red lentils are your pick. It’s all about choosing the right type for the job.
Digestion: Lentils have lots of fiber, which is awesome but can take getting used to. Start with small amounts, rinse them well, and cook them fully. Spices like cumin or ginger can help your stomach adjust too.

FAQs

1. Is it okay to eat lentils daily?
Yes! Lentils are nutrient-rich and safe for daily consumption in moderation. Start with small portions (½–1 cup cooked) to avoid bloating, and soak/pressure-cook them well for easier digestion.

2. Which color lentil is healthiest?
All lentils are healthy! Black lentils (beluga) are high in antioxidants, red lentils are rich in folate, and green lentils offer extra fiber. Choose based on your recipe needs.

3. What is the best time to eat lentils?
Lentils suit any meal! Eat them at lunch or dinner for sustained energy (due to complex carbs). For breakfast, pair with low-fiber foods if your stomach is sensitive.

4. What vegetables go well with lentils?
Lentils pair with carrots, spinach, tomatoes, zucchini, bell peppers, eggplant, potatoes, and kale . Add aromatics like garlic, onions, or herbs (cilantro, parsley) for flavor.

5. Who should not eat lentils?
Avoid lentils if you have digestive issues (e.g., IBS), kidney stones (high oxalates), or gout (high purines). Consult a doctor if you have medical conditions or food sensitivities.

6. How much lentils per person?
A standard serving is ½–¾ cup cooked lentils (about 1/4 cup dry). Adjust based on appetite and recipe (e.g., salads vs. soups).

7. Can you eat lentils without cooking?
No! Raw lentils contain lectins and phytic acid, which cause digestive issues. Always cook, sprout, or ferment lentils before eating. Sprouted lentils (e.g., mung beans) are safe raw in small amounts.