If you’ve ever stared at a bag of lentils in the grocery store and wondered, “What are lentils?”, you’re not alone. I used to think lentils were just boring, mushy beans until I actually started cooking with them.
Spoiler alert: Turns out, they’re not boring at all!
In this post, we’ll break down everything you need to know about lentils, from the different types of lentils to their cooking times and even some delicious recipe ideas. By the end, you’ll be whipping up lentil dishes like a pro.
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So…What Are Lentils?
Lentils are small, flat edible seeds that belong to the legume family. They come in all sorts of colors, flavors, and textures, and they can add serious protein power to your meals. Plus, they’re pretty inexpensive and super easy to cook once you get the hang of it.
They grow in pods and are related to other legumes like soybeans, peanuts, and beans. Unlike their bean cousins, however, lentils don’t require soaking before cooking, which makes them much easier and faster to cook. If you’re in an extra rush, however, you can soak lentils to further reduce their cooking time.
Varieties of Lentils and Their Flavors
When it comes to lentils, there’s no “one-size-fits-all” option. Trust me, I learned that the hard way when I tossed the wrong kind into a recipe and ended up with a mushy mess. Each lentil variety has a distinct flavor, texture, and best ways to use it. Once you know which lentil to use, you can make your dishes come out exactly the way you want.
Here are the most common types of lentils::
- Green Lentils Green lentils are my go-to because they hold their shape when cooked and have a slightly peppery flavor. They’re great for dishes where you need lentils to keep a firm texture, like in a grain bowl or lentil salad. Green lentils usually take about 35-45 minutes to cook, so they need a little patience, but it’s totally worth it.
- Brown Lentils Probably the most common type you’ll find in grocery stores, brown lentils have an earthy flavor and a nice creamy texture when cooked. They’re perfect for making soups and stews (I know you’ve seen tons of lentil soup recipes out there!). These take about 20-30 minutes to cook and are super versatile.
- Black Lentils (aka black beluga lentils) These are the fancy lentils! They’re small and firm and have a rich flavor profile. Black lentils keep their shape during cooking, so they’re great for salads and as a side dish. They take around 25-30 minutes to cook.
- Yellow Lentils Yellow lentils are often used in Indian dishes like curried lentil soup. Yellow lentils have a mild flavor and cook quickly, in about 15-20 minutes. Be careful though; they can get mushy fast, so keep an eye on them if you want them to hold together a bit better.
- Red Lentils These are a staple in Middle Eastern and Indian cooking, especially in dishes like dal. Red lentils have a sweet, mild flavor and cook super fast—in about 15 minutes or less. Unlike other lentils, red lentils break down easily, making them perfect for creamy soups or stews. Just be careful—they can turn to mush quickly if overcooked!
- French Lentils French lentils are small green lentils that have a nutty flavor and a slightly firmer texture than other green lentil varieties. They work amazingly well in salads, especially if you’re looking for something with a little more bite.
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Each lentil variety has its perks, so the trick is knowing which one to use for the dish you’re making. If you’re going for a hearty texture that holds up well, reach for green lentils. If you want something creamy and comforting, grab brown lentils.
I once tried using yellow lentils in a salad thinking they’d work like the green variety—big mistake! They got too mushy and didn’t hold up at all. Now, I stick to French lentils or black beluga lentils when I want a lentil that won’t turn to mush on me.
Finding your favorite lentil isn’t just about flavor, though. It’s also about what you’re in the mood to cook and how much time you’ve got.
Health Benefits of Lentils
Lentils aren’t just tasty—they’re tiny nutritional powerhouses! They’re one of those foods you can feel good about eating because they pack a serious punch when it comes to health benefits. Plus, they’re a great option if you’re looking to boost your protein without eating meat.
Lentils Are a Great Source of Protein
Whether you’re vegetarian, vegan, or just trying to cut back on meat, lentils are an awesome source of protein. One cup of lentils has about 18 grams of protein, which is pretty amazing for a non-animal food source. It’s one of my favorite plant-based proteins, especially when I’m looking to make a meal that fills me up but doesn’t feel heavy.
I love using lentils in recipes where I want a little extra protein, like in a lentil chili recipe or even making veggie burgers with brown lentils. They help you feel full without that weighed-down feeling, and the fact that they’re also super versatile makes them even better.
Fiber-Packed for Healthy Digestion
Lentils are also loaded with fiber, which most of us could use more of in our diets. One serving of lentils provides around 16 grams of fiber—that’s a lot! The fiber content in lentils helps keep your digestive system moving smoothly, but it’s not just about staying regular—it also helps manage blood sugar levels.
Lentils help slow down the absorption of sugar into your bloodstream, which is key for preventing energy spikes and crashes. As some of you know, Larissa is a diabetic, so this is really important for us.
Lentils Are Good for Your Heart
Another reason I’m such a fan of lentils is their heart-healthy benefits. They’re low in fat and high in beneficial plant compounds that can reduce your risk of heart disease. Their high fiber content also helps lower blood pressure and cholesterol, which are big factors when it comes to heart health.
Studies have shown that regularly eating foods rich in fiber, like lentils, can lower blood sugar, improve blood vessel constriction, and help with the management of blood pressure. That’s a win-win for both your heart and overall health.
High in Energy-Boosting Iron
Iron is one of those nutrients that many people don’t realize they’re missing. Feeling sluggish or low on energy could be a sign of low iron levels. Lentils are an excellent plant-based source of iron, which is especially important if you don’t eat much meat.
One serving of lentils provides about 37% of your daily iron needs, which is pretty impressive. However, keep in mind that plant-based iron (called non-heme iron) doesn’t absorb as well as the iron from meat. Pairing lentils with foods high in vitamin C can help with iron absorption.
Low Calorie, Nutrient Dense
If you’re looking to maintain or lose weight, lentils are a perfect fit for a diet rich in nutrients without tons of calories. They’re low in calories but high in nutrients like fiber, protein, and vitamins. This means you can enjoy a hearty bowl of lentil soup or a filling lentil salad without feeling like you’re overindulging.
Incorporating lentils into your meals is good for you—from managing blood sugar to supporting heart health to supplying valuable protein and iron. It’s also easy.
How to Cook Lentils Perfectly Every Time
Cooking lentils might seem tricky at first, but once you know the basics, it’s actually pretty simple. I’ve had my fair share of lentil mishaps, from undercooked, crunchy lentils to the dreaded lentil mush. After some trial and error, I’ve learned a few tips that’ll help you get the perfect lentil texture every time.
Step 1: Rinse Your Lentils
Before you do anything, always rinse dry lentils under cold water to remove any dust or debris. You might even find a few small stones or split lentils that you’ll want to toss out.
Step 2: Pick the Right Lentil-to-Water Ratio
Here’s the thing about lentils: too much water and they turn soupy, too little and they dry out. A good rule of thumb is to use about 1 cup of lentils to 2.5 cups of water. But don’t just dump in the lentils and walk away. Pay attention to the variety you’re using—some lentils need more water than others.
For example:
- Green lentils Stick with that 1:2.5 cups ratio and let them cook for about 35-45 minutes.
- Brown lentils These cook faster, usually in around 20-30 minutes, using the 1:2.5 cups water ratio.
- Black lentils I love these for salads because they hold their shape well. Use the same lentil-to-water ratio (1:2.5 cups), and they’ll be done in about 25-30 minutes.
- Yellow lentils Be cautious! These guys cook fast, usually in around 15-20 minutes, and they need a little less water (more like 2 cups of water for 1 cup of lentils).
Step 3: Season and Flavor
Here’s where it gets fun. You can cook lentils in just water, but honestly, they’ll turn out pretty bland. You can use vegetable broth or stock in place of the water, for starters.
To reach the next flavor level, add some aromatics—like minced onion, minced garlic, or bay leaves—directly to the pot along with the lentils and liquid. As the lentils cook, they’ll soak up all that flavor.
Pro tip: Don’t add salt at the beginning. I know, it’s tempting, but adding salt too early can actually make lentils tough. Wait until the lentils are almost done cooking before adding salt. Trust me, I learned this after way too many failed batches!
Step 4: Cooking Times Matter
The trick with lentils is all about getting the timing right. Each lentil variety has its own cooking time, and if you’re not careful, you’ll either end up with crunchy lentils or a mushy disaster. Keep an eye on the clock and start checking for doneness as you get close to the minimum time.
You’ll know they’re done when they’re tender but not falling apart—unless, of course, you’re making a dish where mushy lentils are the goal, like dal or curried lentil soup.
Step 5: Drain Excess Water
If you end up with too much water after the lentils are done, don’t panic. Just drain the extra liquid. It’s not a big deal if you’ve used a little more water than needed. Sometimes, I purposely cook lentils in extra water, especially when I’m not sure if I’ll get the ratio perfect.
Bonus Tip: Experiment with Texture
One thing I love about lentils is how texturally versatile they are. If you want a creamy texture, let them cook a little longer. If you want a nice bite for salads or grain bowls, keep them a bit more al dente. I usually cook my French lentils a little longer if I’m making soup but leave them firmer for salads.
Cooking lentils really just takes practice. You’ll have a few overcooked batches along the way, but once you get the hang of it, you’ll find yourself reaching for lentils regularly to add to your meals. Whether you’re aiming for a hearty side dish or the base of a veggie-packed meal, mastering the cook time and water ratio will make all the difference.
And just in case you’d rather watch a video about cooking lentils, here’s one for ya!
The Instant Pot Way
Another easy way to cook lentils is in a pressure cooker like the Instant Pot. These appliances make cooking super easy because you don’t need to constantly watch them. Just place all of the ingredients in your pot, set it, and forget it until mealtime.
We LOVE our pressure cooker, the Instant Pot Duo. Check out this video from Rainbow Plant Life to learn all about cooking up some instant pot lentils!
I Cooked Some Lentils…Now What the Heck Can I Do with Them?
When we’re looking for answers to questions just like this, we often turn to our wise and always helpful friends in our closed Facebook group, The Peas and Carrots Society.
When I asked them for their favorite lentil recipes, they did not disappoint! There were so many good suggestions…here are five that stood out to us.
1. Lentil Vegetable Soup
- In this Lentil Vegetable Soup from Ina Garten on the Food Network site, simply substitute vegetable stock for the chicken stock and either leave out the
parmesan cheese or try some vegan parm.
2. Barbecue Lentils Over Baked Potato Wedges
- Because of their mild flavor, lentils lend themselves very well to a smokey barbeque sauce. Sprinkle some vegan cheese on top of these Barbecue Lentils Over Baked Potato Wedges from Instantpot.com and you’ve got a delicious vegan version of chili cheese fries.
3. Lentil Walnut Loaf
One of our go-to sites for recipes, Oh She Glows whips up a mean vegan lentil walnut loaf. Pair with roasted veggies and mashed potatoes for a filling dinner.
4. Sloppy Joes
If you’re in the mood for a “sweet, smokey and savory sandwich,” this one’s for you. Because of their texture, lentils make a great substitute for ground beef. Once cooked, they soak up the smokey barbeque sauce goodness, making for excellent Sloppy Joes, like this recipe from Minimalist Baker.
5. Coconut Lentil Dal
Per Deliciously Ella, “This is one of my favorite warming dishes. Cooking the lentils in coconut milk makes each bite much creamier, while the tomatoes, cumin, paprika, chili, and curry powder add such a lovely blend of flavors.”
And a Few Unconventional Ways to Eat Lentils
- Smoothies Toss a small amount of cooked lentils in your favorite smoothie for an extra protein and fiber punch.
- Oatmeal Check out this Red Lentil Power Porridge from Pulses.org for a POWERFUL breakfast idea.
- Pancakes These savory Spinach and Lentil Pancakes from This Healthy Kitchen are oil- and gluten-free. Great for breakfast OR dinner.
If you’d like to hear us discuss more about lentils, you can do so here in episode 365 of the podcast:
And if you’re looking for some more vegan and vegetarian lentil inspiration? Check out this cookbook by Chef Nitisha Patel.
We hope we’ve helped you learn a little about lentils and what the heck you can do with them. Happy cooking!
Ready to up your cooking game, check out the Forks Over Knives Cooking school by Rouxbe. I learned a TON of techniques that have helped me grow my confidence in the kitchen! You can read my review by clicking below.
- Learn to master knife skills
- Cooking without oil and creating healthy stocks/ sauces
- Time-Saving cooking strategies
- Virtual Q&A's and instructor support
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