Popular Types of Lentils (and How to Use Them)

A nutritional powerhouse filled with protein, fiber, and minerals, learn about the five most Popular Types of Lentils, how they differ, and easy ways to incorporate more into your everyday cooking.

Five white bowls each filled with a different type of lentil: red, brown, beluga, French green, and green.

Five Popular Types of Lentils

Lentils are one of the most ancient food crops. Like chickpeas, beans, and peas, lentils are 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. They are inexpensive, versatile, and have a long shelf life when stored in a cool, dry place.

A nutrient powerhouse, dried lentils are composed of approximately 25% protein, making them one of the best plant-based protein sources. But that’s not all. Lentils are an incredibly rich source of vitamins and minerals, including magnesium, calcium, potassium, zinc, phosphorus, and the essential amino acid lysine. According to a study published in the NIH, 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, affordable, delicious meat alternative. Serve plain, toss in your favorite salad, mix with your favorite pasta sauce, or add to soups, chilis, and stews.

Today, I’ll be discussing five of the most popular types of lentils: brown, red, green, French green (Puy), and black Beluga lentils. You may also want to check out How to Cook Lentils.

Brown Lentils

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

Cooking Time: Brown Lentils generally cook in about 25-40 minutes, depending on their use. Prolonged cooking and brown lentils will split and fall apart, resulting in a thick, mushy consistency.

Uses: Brown lentils are one of the most versatile lentils. Their ability to hold their shape while softening makes them an excellent choice for salads, veggie burgers, veggie loaves, and casseroles, whereas their ability to break down makes them ideal for soups and stews. Try these recipes: Salsa Verde Lentil Tacos with Mango Pomegranate Salsa and Vegetarian Lentil Stew.

Nutrition per 1/2 cup (90g) of uncooked brown lentils (source):

Calories: 320
Protein: 26g
Carbs: 54g
Fat: 0.0g
Fiber: 28g
Iron: 5.4g
Potassium: 916mg

Red Lentils (Masoor Dal)

Popular for their mild, sweet, nutty flavor, red lentils are actually more of an orange color than red. Sold “split” into two halves, they are one of the fastest-cooking lentils and practically disintegrate during cooking, forming a creamy consistency.

White bowl filled with dried red lentils.

Cooking Time: Red lentils cook in about 15-20 minutes but may take up to 30 minutes to totally disintegrate and become mushy. They do not require pre-soaking.

Uses: Red lentils are commonly used in Indian and Middle Eastern cuisines, often seasoned with various spices. They are best for soups, stews, and curries- anytime a thick and creamy consistency is desired. Try these recipes: Red Lentil Recipe (Indian Masoor Dal) and Curried Coconut Lentil Soup.

Nutrition per 1/2 cup (100g) of uncooked red lentils (source):

Calories: 360
Protein: 28g
Carbs: 60g
Fat: 2g
Fiber: 14g
Iron: 4.8g
Potassium: 920mg

Green Lentils

With a robust and somewhat peppery flavor, green lentils are very similar to brown lentils in taste, texture, and cooking time. They can vary in color from light and pale green to spotted with hints of blue and black, and they retain their shape unless overcooked. Green lentils are not to be confused with French (Puy) lentils, which are smaller, speckled, and have a deep green hue.

Cooking Time: Green lentils take longer, typically around 30-45 minutes, to cook. However, they maintain a firm texture even after cooking, which makes them suitable for dishes that require whole lentils with a bit of bite.

Uses: Thanks to their firm texture and slightly peppery flavor, green lentils are a popular choice in salads or as a stand-alone side dish. However, add a little extra cooking time, and they are fantastic in your favorite soup and stew recipes. Try these recipes: Lentil Soup Recipe and Lentil Sloppy Joes.

Nutrition per 1/2 cup (90g) of uncooked green lentils (source):

Calories: 320
Protein: 20g
Carbs: 58g
Fat: 1g
Fiber: 28g
Iron: 8g
Potassium: 874mg

French Green Lentils

French green lentils are about the same size as brown lentils with a greenish-black speckled appearance. They are chewy and somewhat peppery and hold their shape after cooking.

Puy lentils (aka Lentilles du Puy) are a specific type of French green lentils. They are distinguished by where they are cultivated, which is in the region of Le Puy-en-Velay in France. This region’s volcanic soil contributes to the lentils’ unique flavor.

White bowl filled with dried French (Puy) lentils.

Cooking Time: French green lentils take about 25-30 minutes to cook and do not require pre-soaking.

Uses: French green lentils hold their shape exceptionally well during cooking, making them a favorite for salads and side dishes where lentils are meant to stand out from other ingredients. French green lentils, specifically Puy lentils, are often used in upscale restaurants or gourmet recipes due to their appealing appearance, texture, and flavor.

Nutrition per 1/2 cup (100g) of uncooked French green lentils (source):

Calories: 360
Protein: 26g
Carbs: 62g
Fat: 1g
Fiber: 12g
Iron: 8g
Potassium: 862mg

Black Beluga Lentils

Black lentils, often called Beluga lentils because they resemble Beluga caviar, are my favorite type of lentil. They are small, shiny, and egg-shaped with a firm texture and mild, somewhat earthy flavor and hold their shape after cooking.

Fun Fact – The hulled version of the black beluga lentils are called white lentils, or “urad daal,” and are actually white. Like red lentils, this variety produces a mushier texture and consistency after cooking.

White bowl filled with dried black (Beluga) lentils.

Cooking Time: Black lentils do not require soaking before cooking. They typically cook in about 25-30 minutes and hold their shape well during cooking.

Uses: Black lentils are a versatile ingredient perfect for salads, pilafs, and as a bed for fish or meats. The color is beautiful and makes a bold and striking statement no matter how it’s served. Try this recipe, Lentil Salad.

Nutrition per 1/2 cup (88g) of uncooked Black Beluga lentils (source):

Calories: 260
Protein: 16g
Carbs: 44g
Fat: 2g
Fiber: 22g
Iron: 4.6g
Potassium: 0mg

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