Lentils are often overlooked in the modern pantry, but they’ve been a staple for centuries across many cultures. Economical, nutritious, and sustainable, lentils are an ultimate trifecta food choice and deserve a prominent place in our kitchens and diets. Whether you're looking to save on your grocery bill, add more protein and fiber to your meals, or reduce your environmental footprint, lentils are a fantastic choice.
Why Lentils?
Economical: Lentils are incredibly affordable, especially when bought in bulk. They are one of the least expensive sources of protein, especially compared to animal products, and are versatile enough to work in everything from soups and salads to curries and casseroles.
Healthy: Packed with protein, fiber, and essential minerals, lentils are a nutrient powerhouse. They’re especially rich in folate, iron, magnesium, and potassium, making them an excellent choice for heart health and digestive support. For those following plant-based diets, lentils offer a substantial source of protein and a balanced amino acid profile when paired with grains.
Good for the Planet: Lentils have a low carbon footprint and require far less water to grow than animal-based proteins, making them an environmentally friendly food choice. Additionally, lentils enrich the soil they grow in by fixing nitrogen, which reduces the need for chemical fertilizers.
Lentils Across Cultures: A Timeless Tradition
India: India is synonymous with lentils, and they're the foundation of many Indian meals. Dals, soups, and stews made from lentils are daily staples across the country. Masoor dal (red lentils), chana dal (split chickpeas), and urad dal (black gram lentils) are just a few examples. Lentils are cherished in India not only for their affordability and nutrition but also for their flavor-absorbing properties, which allow them to take on the vibrant spices of Indian cuisine.
France (Auvergne): In the Auvergne region of France, lentils have long been celebrated for their unique quality and taste. The Le Puy lentil, a small green lentil with a firm texture and earthy flavor, is the star here. Known as the “caviar of lentils,” Le Puy lentils hold their shape beautifully when cooked, making them ideal for salads and side dishes. Their nutty flavor is delicious in classic French dishes like “Lentilles du Puy au Saumon” or a simple lentil salad with vinaigrette.
French Lentilles du Puy make a fabulous filling for a vegetarian Lasagna!
Other Notable Regions: Lentils are also staples in Middle Eastern, Ethiopian, and Mediterranean cuisines. In Middle Eastern countries, lentil soups and dishes like Mujaddara (lentils with rice and caramelized onions) are traditional comfort foods. Ethiopia is known for Misir Wat, a spicy lentil stew served with injera. These cultures have perfected the art of cooking lentils, showcasing them in flavorful, healthful dishes that are easy to adapt at home.
Mujaddara is a type of rice pilaf with caramelized onions.
Cooking Lentils: A Guide by Type
Not all lentils cook the same, so understanding their differences can make a big difference in your kitchen. Here’s a quick guide to cooking the most popular types of lentils:
Brown Lentils: Common and affordable, brown lentils are perfect for soups, stews, and casseroles. They take about 20-30 minutes to cook and hold their shape well, though they can become softer with longer cooking.
Green Lentils (including Le Puy): Known for their slightly peppery flavor and firm texture, green lentils are ideal for salads and side dishes. Le Puy lentils, a variety of green lentils, are especially prized for their delicate flavor and hold their shape best. They cook in about 25-30 minutes.
Red and Yellow Lentils: Red and yellow lentils cook very quickly, in 10-20 minutes, and tend to break down into a creamy texture. This makes them perfect for purees, dals, and stews where a smoother texture is desired. They’re staples in Indian cooking and are often spiced with turmeric, cumin, and coriander.
Black Beluga Lentils: Tiny and round, these lentils resemble caviar and have a deep, earthy flavor. They hold their shape well and cook in about 20-25 minutes, making them great for salads and sophisticated side dishes.
Split Lentils: These are typically split red or yellow lentils, which cook even faster and are best suited for thickening soups or making creamy dishes.
Cooking Tips:
Rinse lentils well before cooking to remove any dust or debris.
No soaking necessary: Unlike beans, lentils don’t require soaking, which makes them a quick addition to any meal.
Use a ratio of 3:1 water to lentils and bring to a boil, then simmer until tender.
Flavor with herbs and spices like bay leaves, garlic, or thyme for an extra boost, but avoid adding salt until the end of cooking, as it can toughen the lentils.
Lentils are incredibly versatile and can be featured in various dishes to suit nearly any flavor profile or course. From hearty soups and stews to refreshing salads and substantial main courses, lentils are adaptable enough to serve as a meat replacement or complement any meal as a nutrient-rich side dish.
Sauteed wild mushrooms with Lentilles du Puy (French green lentils) makes an incredible side dish for holiday meals.
Soups and Stews: Lentils add a satisfying thickness and heartiness to soups and stews, transforming them into filling meals. Classic French lentil soup often combines green or Le Puy lentils with carrots, onions, celery, and thyme, resulting in a warming, nutritious bowl perfect for chilly days. For something with a bit more spice, try a Moroccan-inspired lentil stew with red lentils, tomatoes, cumin, and cinnamon, topped with fresh herbs and a squeeze of lemon. Red and yellow lentils work especially well in pureed soups, like a creamy red lentil and carrot soup, because they break down easily, adding richness and texture.
Lentils work great across cuisines! Here, I simmered brown lentils in a tomatillo sauce and served them with a tamale.
Salads: Lentils make a fantastic addition to salads, either as the main ingredient or a nutrient-dense topping. Green and black beluga lentils hold their shape well, making them ideal for salads. Try a French-inspired lentil salad with Le Puy lentils, chopped vegetables, and a mustard vinaigrette, or a Mediterranean version with black lentils, roasted red peppers, feta, olives, and a drizzle of olive oil. For a lighter option, mix cooked lentils with fresh greens, cherry tomatoes, and a balsamic vinaigrette for a nutritious, filling salad.
Cooked French green lentils make a satisfying and stunning salad course that is packed with protein and fiber. In this version I added both green and Kalamata olives, chopped tomatoes, red onion and fresh herbs, and dressed it in a quick vinaigrette. This type of salad is even tastier the next day!
Main Course: Lentils shine as the star of a meal, especially when combined with vegetables, grains, and flavorful seasonings. In a hearty lentil curry, red or yellow lentils simmer with coconut milk and spices like turmeric and cumin, creating a creamy, satisfying dish. For a plant-based take on meatballs or burgers, brown or green lentils can be combined with breadcrumbs, onions, and spices, then shaped and baked. Lentil shepherd's pie is another delicious option, where seasoned lentils replace ground meat, topped with mashed potatoes and baked until golden. Oh, and BTW, I always add a healthy dose of cooked Green French lentils to my Ratatouille!
Lentil Bolognese over pasta is so simple and delicious. I'll make extra and freeze some of the Bolognese for those nights when I'm pressed for time.
Meat Replacement: Because of their high protein content and hearty texture, lentils make an excellent meat substitute. They can be used as a filling for tacos or burritos, seasoned with chili powder and cumin, and topped with fresh salsa and guacamole. Lentil Bolognese, made with brown or green lentils and simmered in a rich tomato sauce with Italian herbs, provides the same satisfying bite as traditional meat sauces, perfect for pasta or zucchini noodles.
Side Dish: Lentils are also fantastic as a simple, protein-rich side dish that pairs with a variety of main courses. Try serving green lentils with roasted root vegetables and a lemony tahini dressing, or make a quick side dish by sautéing cooked lentils with garlic, spinach, and a touch of balsamic vinegar. For a warm side with an Indian flair, cook lentils with onions, garlic, and spices like coriander and mustard seeds for a dish that adds a punch of flavor and nutrition.
With so many ways to enjoy lentils, it’s easy to see why they’re a staple across cultures. Whether you’re looking for a plant-based main course, a protein-packed addition to a salad, or a comforting stew to warm you up, lentils offer endless possibilities for delicious, nutritious meals.
At the 2024 Dinner for the Revolution - a farm to table event - held at the Reno Food Systems farm, I prepared French green lentils and roasted potatoes (that we could heat up on the flat top prior to service) as a taco filling. It was a hit!
So, whether you’re whipping up a classic French dish or an Indian dal, lentils offer endless possibilities for nourishing, eco-friendly, and delicious meals.
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