How to Cook Lentils
Everything you need to know about cooking lentils from green, brown, black, red, and french lentils! Plus tips for seasoning lentils, storing lentils, and some of my favorite lentil recipes!
What are Lentils?
Lentils are in the legume family and an amazing nutritious staple ingredient for any home. Many vegans and vegetarians eat lentils because they are high in fiber, carbs, and protein.
What is the Nutritional Value of Lentils?
According to WebMD, the Nutrients per 1 cup of cooked Lentils:
Calories: 280
Fat: 1 gram
Carbs: 46 grams
Fiber: 18 grams
Sodium: 10 milligrams
Protein: 24 grams
Other vitamins and minerals include:
Calcium
Iron
Potassium
Folate
How much Soluble Fiber is in 1 cup of Lentils?
According to WHFoods.com, 1 cup of cooked lentils has 2.7grams o soluble fiber. Making it a perfect food to eat on the bean protocol.
Note that, there is a difference in the nutritional value reported from WHfoods.com and WebMD. In my experience, not many sources include reporting of soluble fiber in foods. It’s up to you to decide what you find as valuable and reputable sources.
In my experience, I always have great Bowel Movements after eating Lentils, so it’s my body that shows me it’s working for me.
Lentil serving sizes
But how much lentil to cook? Here are some simple ways to remember
How much does 1 cup of dry lentils make?
1 cup dry lentils = about 2.5 cups cooked lentils. Lentils increase in volume about 2.5 times when cooked.How much is 1 serving of lentils? Plan for about 1 to 1 ½ cups of cooked lentils per serving.
How to Cook Lentils
Stir lentils, water, and salt in a large saucepan.
Heat over medium-high heat until the water begins to a rapid simmer.
Reduce heat to medium-low to maintain the simmer.
Cover and cook until the lentils are tender, but not mushy.
Red Lentils: 12-15 minutes
Drain the lentils completely using a strainer.
Serve immediately and enjoy!
Lentil Varieties
Green Lentils have a peppery flavor and maintain a medium to firm texture, perfect for salads and side dishes.
Brown Lentils have an earthy flavor and hold their shape.
Red Lentils cook quickly, have a sweeter flavor, and soften up making them perfect for soup or dal.
Black Lentils have a rich earthy flavor, hold their shape and almost resemble caviar because of their tiny and shiny look.
French green lentils are like green lentils but with a firmer texture and are grown exclusively in France.
Lentil Cooking Tips
Soaking is not required before cooking lentils! This is common for dried beans or legumes, but lentils cook quickly so you can skip it!
Don’t overcook lentils! Since they cook quickly, they can get mushy quickly. Keep an eye on them once they begin to simmer vigorously.
Bay leaves and Kombu are great for flavor and make lentils easier to digest.
Easily add lentils to your favorite Soup or stews
Lentils are the perfect snack, keep a mason jar of pre-cooked lentils and add them to your breakfast scramble, salads, salsas, and dips.
Use lentils instead of beans in pretty much any recipe!
Lentil Recipes
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