Lentils: Types, Recipes and How to Cook Lentils

How to Cook Lentils perfectly on the stovetop, oven, and pressure cooker so that they don’t end up mushy. A nutritional powerhouse filled with protein, fiber, and minerals, learn about the most popular types of lentils, how they differ, and easy ways to incorporate more of these mini-sized legumes into your everyday cooking.

What are Lentils?

Lentils are one of the most ancient food crops. Just like chickpeas, beans, and peas, lentils are actually legumes – plants that contain an edible seed surrounded by protective outer skin. Sold with or without the protective seed coating and split in half or whole, lentils are a staple ingredient in South Asia (particularly India), West Asia, and the Mediterranean. Inexpensive, versatile, and having a long storage life, these little legumes are a popular source of plant-based protein.

A nutrient powerhouse, dried lentils are composed of approximately 25% protein, making them one of the best sources of plant-based protein. But that’s not all- lentils are an incredibly rich source of vitamins and minerals including magnesium, calcium, potassium, zinc, and phosphorus and the essential amino acid lysine. According to Harvard, lentils also contain resistant starch that is digested slowly, delaying the absorption of carbohydrates and thus resulting in lowered blood sugar.

The best part of lentils is that they are a highly versatile and affordable, delicious alternative for meat. Serve plain, toss in your favorite salad, mix with your favorite pasta sauce, or add to soups, chilis, and stews.

Lentils Nutrition

This easy, affordable, pantry essential makes a delicious and healthy addition to many of your family’s favorite meals. 

Nutritional information in 1 cup (198 grams) of cooked lentils (Source):

• Calories – 230
• Fat – 0.8 gram (1%)
• Carbohydrates – 39.9 grams (13%)
• Dietary Fiber – 15.6 grams (63%)
• Sugars – 0 grams
• Protein – 17.9 grams (36%)

Vitamins and minerals:

• Thiamine: 22% of the RDI
• Niacin: 10% of the RDI
• Vitamin B6: 18% of the RDI
• Folate: 90% of the RDI
• Pantothenic acid: 13% of the RDI
• Iron: 37% of the RDI
• Magnesium: 18% of the RDI
• Phosphorous: 36% of the RDI
• Potassium: 21% of the RDI
• Zinc: 17% of the RDI
• Copper: 25% of the RDI
• Manganese: 49% of the RDI

Note: Reference Daily Intake (RDI)

Taking a deeper look, here are some reasons to incorporate more lentils into your weekly meal plan:

Protein: Protein is important in keeping our bodies feeling full and energized. With 36% of your daily protein needs in just one cup of cooked lentils, it’s easy to pack it in and stay full all day long.

Fiber: An incredible source of soluble and insoluble fiber with 63% of your daily needs in just 1 cup of cooked lentils. Foods high in soluble fiber helps stabilize blood sugar and help reduce blood cholesterol which, as a result, help protect you against stroke and heart disease. And let’s not forget about one very important benefit of eating more fiber- digestive health!

Folate: Out of all the plant-based foods you could possibly choose from, lentils have the most folate. What is folate? It’s a type of B-vitamin that helps support the growth of red blood cells and proper nerve function. Other notable roles include lowering artery-damaging homocysteine, may help prevent anemia and protect against developing heart disease, cancer, and dementia. Folate is especially important in preventing birth defects of the neural tube. (source)

Iron: Without enough iron – plant or animal-based – you run the risk of developing low levels of iron, and potentially anemia. Iron is essential in forming hemoglobin in blood and myoglobin in the muscles (which transport oxygen to the cells and blah blah blah). People with low levels of iron or anemia typically experience fatigue and tiredness.

Types of Lentils

There are three main varieties of lentils: green, brown, red/yellow, and specialty.

Green Lentils

With a robust and somewhat peppery flavor, green lentils are very similar to brown lentils in taste, texture, and cook time. They can vary in color from light green, pale, to spotted with hints of blue and black and retain their shape unless over-cooked.

• Cook Time – approximately 20-30 minutes
• Uses – best used in salads or as a stand-alone side dish.

Recipes:

Easy Lentil Soup Recipe (How to Make Lentil Soup)

Vegan Slow Cooker Lentil Stew with Harissa, by Veggie Desserts

Smoky Lentil Chili, by Sharon Palmer

Brown Lentils

Brown lentils are the most popular and common type of lentil, readily available online and at most major supermarkets. Slightly smaller than green lentils, brown lentils have a mild, earthy flavor and range in color from khaki, brown, to dark brown.

• Cook Time – approximately 20-35 minutes
• Uses – best used in salads, veggie burgers, casseroles, vegetarian meatballs, stews or as a stand-alone side dish.

Recipes:

Salsa Verde Cauliflower and Lentil Tacos with Mango Pomegranate Salsa

Moroccan Lamb Lentil Stew, by Running to the Kitchen

Mediterranean Lentil and Barley Salad, by Craving Something Healthy

Red Lentils (masoor dal)

Sometimes red, sometimes orange, and other times yellow, red lentils are sweet and mild. Sold “split” into two halves with the skin removed red lentils are one of the fastest cooking lentils and require no pre-soaking. Extremely popular in soups, stews, and curries – particularly Indian dal – as they break down and practically disintegrate as they cook.

• Cook Time – approximately 10-20 minutes
• Uses – best used in soup, stews, and curry dishes.

Recipes:

Curry Lentil Soup with Coconut Milk

Fluffy Vegan Protein Pancakes (Gluten-Free), by My Pure Plants

Turkish Lentil Meatballs, by Unicorns in the Kitchen

Black (Beluga) Lentils

A type of specialty lentil and one of my personal favorites, black lentils, or beluga lentils, are shiny, itty-bitty, egg-shaped, and black. They hold their shape and are often compared to caviar in appearance when cooked.

• Cook Time – approximately 25-40 minutes
• Uses – best used in salads, veggie burgers, casseroles, vegetarian meatballs, stews or as a stand-alone side dish.

Recipes:

Arugula Salad with Beluga Lentils and Butternut Squash

Rocket and Beluga Lentil Breakfast Salad

Lentil and Farro Salad with Fried Eggs

Fun fact – the hulled version of the black beluga lentils are called white lentils, or “urad daal”, and are actually white in color. Just like red lentils, this variety will result is a mushier texture and consistency when cooked.

French Green Lentils

Another type of specialty lentil, French green lentils (very similar in size, taste, and appearance to Puy Lentils) are approximately the same size as brown lentils with a greenish-black speckled appearance. Chewy with a somewhat peppery taste, French lentils hold their shape after cooking. 

• Cook Time – approximately 30-45 minutes
• Uses – best used in salads or as a stand-alone side dish.

Recipes:

Creole Lentil Soup with Andouille Sausage, by Soup Addict

Mediterranean Puy Lentil with Eggs, by The Clever Meal

Lentil Tabbouleh Salad, by Striped Spatula

How to Cook Lentils

For the full list and amounts of ingredients, scroll down to the recipe card at the bottom of the page.

First things first before we get started – this recipe is intended for brown or green lentils as they’re the most popular and easy to find at the grocery store. You can cook the other types using these methods, but their cooking times will vary significantly. In general, red lentils require the least amount of time while beluga and French green (puy) lentils requiring the most.

There are three popular (and super easy) ways to cook lentils – via the stovetop, oven, or pressure cooker. Which method is my favorite? Stovetop, hands down no question. It allows for the most control. Leave me a comment and let me know if you have a favorite way to cook lentils!

Ok, let’s learn how to make some lentils.

How to cook lentils on the Stove

Always start by thoroughly rinsing your lentils under running water to remove any dust and dirt. Check for discolored or broken lentils and discard.

Transfer to a medium-sized pot and fill with 3-4 cups of water. Bring to a boil over high heat. As soon as it starts to boil, immediately reduce heat to low and cover with a lid. Cook for approximately 20-30 minutes, or until tender but not mushy.

Drain in a fine-mesh strainer and season with salt and pepper, if desired.

How to Cook Lentils in the Oven

Preheat oven to 325°F and set the oven rack to the middle position.

Always start by thoroughly rinsing your lentils under running water to remove any dust and dirt. Check for discolored or broken lentils and discard.

Transfer the lentils and water to a medium-sized oven-safe pot or Dutch oven. Cover pot with a lid and transfer to the oven. Bake for 30 minutes and check for doneness. Continue to bake, checking for doneness every 4-5 minutes, removing from the oven once tender with a little chew remaining. 

Drain in a fine-mesh strainer and season with salt and pepper, if desired.

How to cook lentils in the Pressure Cooker (Instant Pot)

Add lentils to a fine-mesh strainer and rinse thoroughly with cold water to remove any dust and dirt. Check for discolored or broken lentils, discard.

Transfer 1 cup lentils and 2 cups water (or vegetable broth) to your Instant Pot. Lock the lid and place vent in the “sealing” position.

• Note– It takes approximately 5-10 minutes for the pressure to build up in your Instant Pot before the cooking time will start.

Cook on manual, high pressure-

• Green/Brown: 8-10 minutes
• Red/yellow: 1-2 minutes (I do not recommend cooking red (or any split lentil) in the pressure cooker unless you’re planning to make soup or dal. They will turn to mush) recommended 
• French Green or Black lentils: I haven’t tried cooking these types in the pressure cooker and I can’t find the cooking time on the official Instant Pot website. I estimate, however, that it will take them approximately 12-14 minutes.

After the cooking time is complete, do a quick release by manually moving the pressure release knob to “venting”. Always cover the release knob with a towel or hot pad to prevent the steam from burning your hand. Once all pressure is released, remove the lid.

Stir the lentils and check for doneness. If they’re tender, but some liquid remains, drain the lentils in a fine-mesh strainer and season if desired. If the lentils need a little more time to cook, return the lid and allow lentils to soak up some of the broth. When tender, drain any remaining liquid, if necessary.

Tips and Tricks

• When cooking lentils, think of it like cooking pasta. Rather than cooking until all the liquid is absorbed (as with quinoa) check for doneness starting approximately halfway through cooking. Cook until al dente or tender with a slight bite to the middle.
• Once your lentils come to a boil, immediately reduce your heat to low. Lentils are tender little legumes and WILL break apart if boiled vigorously for too long.

FAQs

Are lentils gluten-free?

Yes. All colors, shapes, and varieties are completely gluten-free.

Are lentils keto?

No. Although they grow above ground, they are too high in carbohydrates and are not recommended if you’re following a strict keto diet.

Can dogs eat lentils?

Yes. Plain, unseasoned lentils are a great source of plant-based protein, iron, and fiber which (just like in humans) will help keep dogs feeling full for longer. This is especially great for diabetic pets as it prevents their blood sugar levels from spiking too high after a meal. 

What do lentils taste like?

In general, lentils are best described as tasting earthy, nutty, and somewhat peppery. How they taste, however, varies from person to person and from one species of lentil to the other. For example, green lentils are often described as robust and somewhat peppery while red lentil are mild and sweet.

Should I soak lentils?

No. Unlike other legumes like beans and chickpeas, it is not necessary to soak lentils before cooking.

How much do lentils expand when cooked?

Most varieties will swell to approximately double in size when cooked, perhaps a little more. So, for every one cup of dry lentils expect approximately 2 to 2.5 cups of cooked.

Are lentils vegetables?

Yes. Believe it or not, lentils are considered a vegetable. After all, they are legumes and, by definition, legumes the mature seeds of the plant.

How do I season lentils?

Season any way you’d like! Some popular ways to add additional flavor include cooking in vegetable, chicken stock, bone broth, or add a little white wine for flavor. 

Although the best time to season lentils is during the cooking process, you may also season them after they’ve been cooked. Here are some of my favorite additions-

• Salt & Pepper
• Garlic powder
• Onion powder
• Cumin
• Paprika
• Bay leaf
• Oregano
• Olive oil
• Red wine vinegar

How to Store Lentils

Dry and uncooked, your lentils can stay fresh for up to one year in a cool, dry, dark place. That’s not to say that beyond one year they’ve turned “bad”. Rather, after one year, it is likely that your lentils have started to lose some flavor.

Once cooked, plain lentils can last up to a week in the refrigerator if they’re sealed and stored in an airtight container. Alternatively, you may also freeze your cooked lentils and store in the freezer for up to six months. Be careful when reheating frozen lentils as they are especially sensitive to splitting.

More legume recipes,

• Broccoli Edamame Salad with Peanut Sauce (edamame)
• Easy Bean Salad Recipe (garbanzo beans & black beans)
• The Best Chili Recipe (kidney beans) 
• Refried Beans (How to Make Refried Black Beans) (black beans)
• Vegetarian Cauliflower Tikka Masala Recipe (Instant Pot) (garbanzo beans)

If you try Cooking this Easy Lentil Recipe, please leave me a comment and let me know! I always love to hear your thoughts.