How to Use Lentils to Add Fiber and Protein to Your Favorite Meals and Snacks
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Lentils may not be one of the most popular legumes in the US (that honor belongs to pinto, black, kidney, lima, and garbanzo beans, according to one 2021 study), but make no mistake about it: The Southwest Asia staple is just as tasty and versatile as its more commonly purchased counterparts—and definitely deserves just as much love in your kitchen.
Why? Let us count the ways. For one, lentils are “really incredible because they're a great source of plant-based protein,” Desiree Nielsen, RD, a recipe developer with a focus on plant-based nutrition, tells SELF. Just one cup contains 18 grams, according to the USDA—roughly equivalent to three large eggs. That same cup also packs 16 grams of fiber, an all-important carb that helps prevent constipation and keeps your GI system running smoothly. And lentils can provide a host of vitamins and minerals, including iron, zinc, folate, potassium, and manganese. Basically, consider them “a really good source of nutrition in a small package,” Vincci Tsui, RD, a certified intuitive eating counselor based in Canada, tells SELF.
What’s more, while you probably associate lentils with a bag of the dried stuff, you can actually find them in canned, ready-to-go form at your local grocery store, making them quick and easy additions to your meals. (And even if you were using bagged lentils, they’re still easier to prep than other legumes, since you don’t need to soak or precook, says Nielsen—“they’ll be ready in a half an hour.”) Then, once it’s time to eat, your options aren’t limited to just lentil soup or dal. (Though let’s be honest, those are tasty too). If you’re short on ideas, here are some meal recs you can make with canned lentils that’ll satisfy not only your stomach, but also your taste buds.
1. Roast them into a crunchy topper or standalone snack.
You’ve probably heard of roasted chickpeas before, but roasted lentils are absolutely delicious too, according to Nielsen. Drizzle on some oil, stick the lentils in the oven at 400 degrees Fahrenheit for 15 to 25 minutes, and voilà, a crispy treat that works as either a crunchy salad topping or a snack on its own. To elevate the flavor, try seasoning the legumes with a combo of garlic powder and nutritional yeast (Nielsen’s favorite), adobo, or Old Bay.
2. Have them over some greens.
Here’s a no-cook way to make any salad a len-til more substantial. (See what we did there?) Just one word of caution from Nielsen: “Lentils are little flavor sponges, so you really have to come at them with a lot of flavorful ingredients. Otherwise, they taste flat,” she says. To oomph them up, make a dressing that’s heavy on salt and balsamic or apple cider vinegar, according to Nielsen. You’ll also want to add an ingredient with a bit of punch (like a diced shallot) as well as one that’s juicy and sweet (like a tomato). “And then lots of herbs,” she says. “Mint, parsley, basil, whatever you’ve got.”
3. Or spruce up your regular legume-and-rice combo.
Sick of rice and beans? Rice and lentils is an easy alternative that might just be different enough to satisfy your novelty-starved palate. Dalina Soto, MA, RD, founder of Nutritiously Yours and Your Latina Nutritionist, knows firsthand how satisfying this combo can be. “I grew up eating them with white rice and a meat stew,” she tells SELF. Nowadays, however, she sometimes substitutes in an egg to keep the dish vegetarian.
4. Blend them into a dip.
Try serving this rather than salsa or queso at your next watch party. Just toss the legumes into your blender, add some salt and your favorite spices, and let the machine go to town, according to Nielsen. You can prepare your dip hummus-style, with tahini and garlic, Nielsen says. Or you can take the overall fiber content up a notch by tossing in roasted carrots, sweet potato, or pumpkin. Either way, you’ll end up with a thick, creamy concoction that pairs well with anything and everything—crackers, chips, raw veggies, you name it.
5. Use them in a liquid-heavy dish like soup or stew.
Yes, lentil soup and dal are great uses of the legume, but if you’re craving a little more variety, hear us out: Take your soup base, but turn it into something where anything (and everything) goes. For instance, do what Nielsen does and raid the crisper to make a “clean-out-the-fridge soup.” “Whether it's leeks or onions or carrots or celery, anything I’ve got, I dice everything up small, sauté them, add broth, add my lentils,” she says.
6. Throw them into the pasta pot.
Next time you’re boiling some spaghetti for dinner, try stirring some lentils into your final dish for an additional dash of protein and fiber—ideally, “with some garlic and with or without tomato sauce,” Nielsen says. If you’re feeling adventurous, you can even experiment with a lentil-based spaghetti sauce (more on that below).
7. Make any meat product go further.
Compared to a can of lentils, a pound of ground beef, pork, or chuck is expensive (have you seen the prices at the supermarket lately?!), so this is a cost-saving way to stretch it out, according to Tsui. Just supplement cooked meat with some lentils—the exact ratio is up to you—to instantly (and economically) boost the overall amount of food on hand. With this add, “you’re still getting the protein and the iron, but then you also have the bonus of fiber as well,” she says. To shield the imposters from scrutiny by picky eaters, Tsui recommends opting for red lentils rather than green or brown because of their more unobtrusive taste.
8. Thicken a smoothie.
Okay, this one might sound kind of out there, but hear us out: It’s a reliable way to create that “rich, creamy texture” that takes your breakfast smoothie to the next level, Nielsen says. “Now, you’re not going to add a whole cup of lentils to a smoothie,” she clarifies. That would “be a bit intense.” But a quarter cup? That’ll beef up the consistency and boost the nutritional value without overpowering all the other flavors, according to Nielsen. If you have a lighter smoothie that’s more fruit-forward, she suggests also adding a quarter teaspoon of cinnamon to further balance out the final taste.
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Originally Appeared on SELF
