How To Cook Lentils
Have you heard that eating lentils is good for you but have no idea how to cook them? In this blog, you will learn why lentils are a food you’ll want to eat more of and recipes your whole family will enjoy.
What Are Lentils?
Lentils are part of the legume family, which also include peas and bean, and are packed with protein, fibre, complex carbohydrates and vitamins and and minerals. All things your body craves and needs to function at it’s best.
One serving of lentils, about 1/4 cup dried, contains approximately 180 calories, 11 grams of protein, less than 1 gram of fat, 32 grams total carbohydrate, 1 gram of sugar and 19 grams of fiber. The micronutrient in lentils include; 40 mg calcium, 2.5mg iron, 42 mg magnesium, 105 mg phosphorus, 480 mg potassium and 1.5 mg zinc. (Source: USDA Food Products Database).
Many different varieties of lentils exist, which means there are so many different textures and flavours to choose from. So, eating lentils never has to be boring.
The following are the most popular and my favourite lentils to cook:
1) Brown lentils
Brown lentils are the most commonly used lentil as they hold their shape nicely when cooked. They have a mild, earthy flavour and are tasty on their own, added to a salad or stir-fry. I like to use brown lentils in stir-fry’s or on their own.
2) Green Lentils
Green lentils are very similar to brown lentils. When cooked they stay fairly firm and have a nutty, earthy flavour.
3) Red Lentils
Red lentils are most commonly use in soups and Indian inspired curry dishes as they have a slightly sweeter taste and will breakdown when cooked into a mushy consistency. These lentil don’t have a protective coat and cook really fast.
4) Black Lentils
Black lentils are small and hold they shape when cooked. I love using these lentils in a rice dish especially because of the beautiful contrast in colours they bring to the dish.
Some of my favourite Lentil recipes include:
Basic Lentils
Ingredients:
- 1 cup lentils
- 2 cups vegetable broth or water
- 1/2 tsp. sea salt
Instructions:
- Rinse and drain lentils under warm water.
- Place in saucepan and add water.
- Bring to a boil.
- Reduce heat to simmer and cook for 20-40 minutes until lentils are soft.
- When cooked remove from heat, add to salads, soups, stir-fry or eat alone.
Sweet and Savory Lentils
Ingredients:
- 3 Tbsp. coconut oil
- 3 cloves of garlic, minced
- 1 large onion, diced
- 1 tsp. coriander
- ½ tsp. cumin
- ¼ tsp. cayenne pepper
- 1 cup dried lentils
- 2 cups vegetable broth
- 1 tbsp. pure maple syrup
- 1 tomato, diced
- ½ tsp salt
Instructions:
- In a medium sized pot with a lid, melt coconut oil over medium heat.
- Add garlic and ginger and let cook for 30 seconds.
- Add the onion and fry for 2-3 minutes.
- Add the coriander, cumin, and cayenne and stir for 30 seconds.
- Add the lentils and vegetable broth.
- Increase heat to high and bring to a boil.
- Stir and lower the heat to medium low and simmer for 30 minutes, stirring occasionally until water is absorbed and lentils are soft.
- When lentils are thoroughly cooked, add maple syrup, tomato, and salt and mix.
- Simmer for another 5 minutes.
- Adjust the salt to taste.
- Serve warm with crackers or mixed veggies.
Lentils and Spaghetti Squash
Ingredients:
- 2 tbsp. coconut oil (1 tbsp. For cookie sheet and 1 tbsp for frying pan.
- 1⁄2 cup green or brown lentils
- 1 cup vegetable broth
- 1 tbsp. coconut oil
- 1 onion, chopped
- 2 garlic cloves, chopped
- Small handful fresh oregano, chopped
- ½ red pepper, chopped
- 1/2 cup asparagus, chopped
- 1/2 cup mushrooms, chopped
- 2 ripe tomatoes, chopped
- 1 cup (250 mL) tomato purée, or 1 can of stewed tomatoes
- 1 tbsp. nutritional yeast
Instructions:
- Pre-heat oven to 375-400 degrees F.
- Grease cookie sheet with coconut oil.
- Cut spaghetti squash in half, scrape out seeds and place cut side onto cookie sheet, cook for 30-40 minutes or until soft.
- Put the lentils in a large pot, add vegetable broth, cover and set to high heat.
- Bring to a boil, reduce heat and let simmer for 20 to 30 minutes until lentils are tender but still firm.
- Drain and set aside.
- Put the oil in a frying pan set on medium-high.
- Add the onion, garlic, oregano and pepper flakes and cook five minutes, stirring often, until onion softens.
- Add the red pepper, asparagus, mushrooms, tomatoes, tomato purée and cooked lentils.
- Allow to simmer gently for 10 minutes, stirring occasionally.
- Use a fork to pull out spaghetti squash onto serving dishes.
- Spoon lentils mixture onto the spaghetti squash
- Top with nutritional yeast and serve.
Other delicious lentil recipes you might enjoy:
For more delicious recipe please visit www.LivingMeatless.com/Recipes
Until next time,
Rachel Joy Olsen, BSc., MBA