Lentils are a staple legume with a rich history in global cuisine. They come in several varieties—brown, green, red, black, and yellow—each with unique cooking properties and flavors. Packed with protein, fiber, vitamins, and minerals, lentils are a nutritious addition to any diet. Their ability to absorb flavors and their quick cooking time make them ideal for a variety of recipes, from hearty soups to refreshing salads.
In this guide, we will explore different lentil recipes, categorized into five subtopics: Classic Lentil Soups, Lentil Salads, Hearty Lentil Stews, Savory Lentil Side Dishes, and International Lentil Recipes. Each section will provide detailed recipes and cooking tips to help you make the most of this versatile legume.
Classic Lentil Soups
Lentil soups are a comforting and nutritious choice, often featuring a variety of vegetables and spices. They are perfect for a filling meal and can be easily customized to suit your taste preferences.
a. Lentil and Vegetable Soup
This classic lentil and vegetable soup is both hearty and wholesome, making it an ideal choice for a comforting meal.
Ingredients:
- 1 cup green or brown lentils
- 1 large onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 can diced tomatoes (14.5 oz)
- 6 cups vegetable or chicken broth
- 1 tsp cumin
- 1 tsp paprika
- 1 bay leaf
- Salt and pepper to taste
- 2 cups spinach or kale (optional)
Instructions:
- Rinse the lentils under cold water and set aside.
- In a large pot, heat a tablespoon of olive oil over medium heat. Add the onions, carrots, and celery. Cook until softened, about 5 minutes.
- Add the garlic and cook for an additional minute.
- Stir in the cumin, paprika, and bay leaf.
- Add the lentils, diced tomatoes, and broth. Bring to a boil.
- Reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
- Season with salt and pepper to taste. Stir in the spinach or kale, if using, and cook until wilted.
- Serve hot, garnished with fresh herbs if desired.
This soup is versatile; you can add different vegetables or adjust the seasoning to fit your taste.
b. Red Lentil Soup with Lemon
Red lentils are known for their quick cooking time and slightly sweet flavor. This recipe incorporates lemon for a bright, refreshing twist.
Ingredients:
- 1 cup red lentils
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 tbsp ground coriander
- 1 tsp turmeric
- 6 cups vegetable broth
- 1 lemon, juiced
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
- Rinse the red lentils and set aside.
- Heat a tablespoon of olive oil in a large pot over medium heat. Add the onion, garlic, and carrot. Cook until softened.
- Stir in the ground coriander and turmeric.
- Add the lentils and vegetable broth. Bring to a boil.
- Reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
- Stir in the lemon juice, and season with salt and pepper to taste.
- Garnish with fresh cilantro before serving.
This soup is light yet flavorful, perfect for a quick lunch or light dinner.
Lentil Salads
Lentil salads are a fantastic way to enjoy lentils cold or at room temperature. They make excellent side dishes or can be served as a main course with some added protein.
a. Mediterranean Lentil Salad
This Mediterranean-inspired salad combines lentils with fresh vegetables and a tangy vinaigrette.
Ingredients:
- 1 cup green or brown lentils
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1/2 red onion, finely chopped
- 1/2 cup Kalamata olives, sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup chopped fresh parsley
- 1/4 cup olive oil
- 2 tbsp red wine vinegar
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions:
- Rinse the lentils and cook them in a pot of boiling water for 20-25 minutes, or until tender. Drain and let cool.
- In a large bowl, combine the cooked lentils, cucumber, red bell pepper, red onion, olives, feta cheese, and parsley.
- In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Serve chilled or at room temperature.
This salad is perfect for summer picnics or as a refreshing side dish.
b. Spicy Lentil Salad with Avocado
For a spicier option, this lentil salad includes chili flakes and avocado for a creamy contrast.
Ingredients:
- 1 cup brown or green lentils
- 1 avocado, diced
- 1 red onion, finely chopped
- 1 jalapeño, seeded and minced
- 1 cup cherry tomatoes, halved
- 1/4 cup cilantro, chopped
- 2 tbsp lime juice
- 2 tbsp olive oil
- 1 tsp chili flakes
- Salt and pepper to taste
Instructions:
- Rinse the lentils and cook them in boiling water for 20-25 minutes until tender. Drain and let cool.
- In a large bowl, combine the cooked lentils, avocado, red onion, jalapeño, cherry tomatoes, and cilantro.
- In a small bowl, whisk together the lime juice, olive oil, chili flakes, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Serve immediately.
This salad offers a spicy kick and creamy texture, making it a unique addition to any meal.
Hearty Lentil Stews
Lentil stews are comforting and filling, perfect for colder weather or when you need a substantial meal. They often feature rich flavors and a variety of ingredients.
a. Lentil and Sausage Stew
This hearty stew combines lentils with sausage for a robust, satisfying dish.
Ingredients:
- 1 cup green or brown lentils
- 1 lb sausage (pork, chicken, or your choice), sliced
- 1 large onion, chopped
- 2 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 can diced tomatoes (14.5 oz)
- 4 cups beef or chicken broth
- 1 tsp thyme
- 1 tsp rosemary
- Salt and pepper to taste
Instructions:
- Rinse the lentils and set aside.
- In a large pot, cook the sausage slices over medium heat until browned. Remove and set aside.
- In the same pot, add a tablespoon of olive oil and sauté the onion, garlic, carrots, and celery until softened.
- Stir in the thyme and rosemary.
- Add the lentils, diced tomatoes, and broth. Bring to a boil.
- Reduce heat and simmer for 30 minutes.
- Return the sausage to the pot and cook for an additional 10 minutes, or until the lentils are tender.
- Season with salt and pepper before serving.
This stew is perfect for a cozy dinner and pairs well with crusty bread.
b. Curried Lentil Stew
This stew features a blend of spices and flavors for an exotic, warming dish.
Ingredients:
- 1 cup red lentils
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 tbsp ginger, minced
- 1 tbsp curry powder
- 1 tsp cumin
- 1 tsp turmeric
- 1 can coconut milk (13.5 oz)
- 4 cups vegetable broth
- 1 cup diced sweet potatoes
- 1 cup chopped spinach (optional)
- Salt and pepper to taste
Instructions:
- Rinse the red lentils and set aside.
- Heat a tablespoon of olive oil in a large pot over medium heat. Add the onion, garlic, and ginger, and cook until softened.
- Stir in the curry powder, cumin, and turmeric.
- Add the lentils, coconut milk, vegetable broth, and sweet potatoes. Bring to a boil.
- Reduce heat and simmer for 20-25 minutes, or until the lentils and sweet potatoes are tender.
- Stir in the spinach, if using, and cook until wilted.
- Season with salt and pepper to taste.
This stew is rich and flavorful, with a creamy texture from the coconut milk.
Savory Lentil Side Dishes
Lentils can also be used as side dishes, offering a nutritious and flavorful alternative to traditional sides.
a. Lentil Pilaf
Lentil pilaf is a versatile side dish that pairs well with a variety of main courses.
Ingredients:
- 1 cup green or brown lentils
- 1 cup basmati rice
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 cup vegetable broth
- 1 tsp cumin
- 1/2 tsp turmeric
- 1/2 tsp cinnamon
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
- Rinse the lentils and rice separately.
- In a large pot, heat a tablespoon of olive oil over medium heat. Add the onion, garlic, and carrot. Cook until softened.
- Stir in the cumin, turmeric, and cinnamon.
- Add the lentils, rice, and vegetable broth. Bring to a boil.
- Reduce heat, cover, and simmer for 20-25 minutes, or until the lentils and rice are tender.
- Fluff with a fork and season with salt and pepper.
- Garnish with fresh cilantro before serving.
This pilaf is aromatic and pairs well with grilled meats or vegetables.
b. Lentil Stuffed Peppers
Stuffed peppers are a delicious way to incorporate lentils into a side dish.
Ingredients:
- 4 large bell peppers
- 1 cup cooked brown or green lentils
- 1/2 cup cooked quinoa or rice
- 1/2 cup shredded cheese (optional)
- 1 small onion, chopped
- 1 cup diced tomatoes
- 1 tsp oregano
- Salt and pepper to taste
Instructions:
- Preheat your oven to 375°F (190°C).
- Cut the tops off the bell peppers and remove the seeds.
- In a bowl, mix the cooked lentils, quinoa or rice, onion, diced tomatoes, oregano, salt, and pepper.
- Stuff the peppers with the lentil mixture and place them in a baking dish.
- Sprinkle shredded cheese on top, if using.
- Cover with foil and bake for 30 minutes. Remove the foil and bake for an additional 10 minutes, or until the peppers are tender.
These stuffed peppers are flavorful and make a great side dish or main course.
International Lentil Recipes
Lentils are a staple in many international cuisines. Here are some recipes inspired by global flavors.
a. Indian Dal Tadka
Dal Tadka is a popular Indian dish made with lentils and flavored with aromatic spices.
Ingredients:
- 1 cup yellow split peas or red lentils
- 1 large onion, chopped
- 2 tomatoes, diced
- 2 cloves garlic, minced
- 1 tbsp ginger, minced
- 1 tsp cumin seeds
- 1 tsp mustard seeds
- 1 tsp turmeric
- 1 tsp garam masala
- 1/2 tsp chili powder
- 2 tbsp ghee or oil
- Salt to taste
- Fresh cilantro for garnish
Instructions:
- Rinse the lentils and cook them in a pot with water until tender. Drain and set aside.
- In a pan, heat ghee or oil over medium heat. Add cumin seeds and mustard seeds, and cook until they start to pop.
- Add the onion, garlic, and ginger, and cook until softened.
- Stir in the turmeric, garam masala, and chili powder.
- Add the tomatoes and cook until they break down.
- Stir in the cooked lentils and season with salt.
- Simmer for 10-15 minutes, allowing the flavors to meld.
- Garnish with fresh cilantro before serving.
Dal Tadka is typically served with rice or naan bread and is a staple in Indian cuisine.
b. Middle Eastern Mujadara
Mujadara is a traditional Middle Eastern dish made with lentils and rice, often garnished with caramelized onions.
Ingredients:
- 1 cup brown or green lentils
- 1 cup basmati rice
- 2 large onions, thinly sliced
- 1/4 cup olive oil
- 1 tsp cumin
- 1/2 tsp coriander
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Rinse the lentils and cook them in boiling water for 20 minutes. Drain and set aside.
- In a large pot, heat olive oil over medium heat. Add the onions and cook until deeply caramelized, about 15-20 minutes. Remove half of the onions and set aside for garnish.
- Add the cumin and coriander to the remaining onions and cook for a minute.
- Stir in the lentils and rice, and add 2 cups of water. Bring to a boil.
- Reduce heat, cover, and simmer for 20-25 minutes, or until the lentils and rice are tender.
- Season with salt and pepper to taste.
- Garnish with the reserved caramelized onions and fresh parsley before serving.
Mujadara is a hearty and flavorful dish that pairs well with yogurt or a simple salad.
Conclusion
Lentils are incredibly versatile and can be used in a variety of recipes, from classic soups to hearty stews and refreshing salads. Whether you’re looking for a comforting meal or a light side dish, lentils offer a nutritious and delicious option. Experiment with different varieties and cooking methods to find your favorite lentil dishes and enjoy the rich flavors and textures they bring to your table.