Discover the Power of Lentils: 20 Delicious and Nutritious Recipes to Boost Your Health!
Lentils are a nutritional powerhouse, packed with protein, fiber, and essential vitamins and minerals. They’re also incredibly versatile, making them a great addition to a variety of dishes, from soups and stews to salads and main courses. Whether you’re looking for a healthy lunch option or a satisfying dinner solution, lentils have got you covered.
In this article, we’ll take you on a culinary journey through 20 mouthwatering and nutritious lentil recipes that are sure to impress your family and friends. From spicy red lentil soup to Mediterranean lentil salad, and from creamy curry to hearty stews, there’s something for everyone in this collection of delicious and healthy lentil dishes.
Spicy Red Lentil Soup with Coconut Milk
Warm up with this flavorful and nutritious soup that combines the comfort of red lentils with the creamy richness of coconut milk and a kick of heat from cumin and chili flakes.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon chili flakes
– 1 can (14 oz) diced tomatoes
– 4 cups vegetable broth
– 1 cup coconut milk
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, smoked paprika, and chili flakes. Cook for 1 minute.
3. Add lentils, diced tomatoes, and broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
4. Stir in coconut milk and season with salt and pepper. Simmer for an additional 5 minutes.
5. Serve hot, garnished with cilantro leaves.
Cooking Time: 40-45 minutes
Mediterranean Lentil Salad with Feta and Herbs
This vibrant salad brings together the flavors of the Mediterranean, combining tender lentils with crumbly feta, fresh herbs, and a squeeze of lemon. Perfect as a side dish or light lunch.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1/4 cup extra-virgin olive oil
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– Salt and pepper to taste
Instructions:
1. In a medium saucepan, bring lentils and water or broth to a boil. Reduce heat, cover, and simmer for 20-25 minutes, or until tender.
2. In a large bowl, whisk together olive oil, garlic, lemon juice, salt, and pepper.
3. Add cooked lentils, feta cheese, parsley, and mint to the bowl. Toss gently to combine.
4. Serve warm or at room temperature.
Cooking Time: 25 minutes
Lentil and Vegetable Stir-Fry with Ginger
This hearty stir-fry combines the nutritious goodness of lentils with a colorful medley of vegetables, all infused with the warmth of ginger. Perfect for a quick and satisfying meal.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 carrot, peeled and grated
– 1 teaspoon grated fresh ginger
– Salt and pepper, to taste
– Optional: soy sauce or tamari for added flavor
Instructions:
1. Rinse the lentils and combine with water in a medium saucepan. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender.
2. Heat oil in a large skillet or wok over medium-high heat. Add onion, garlic, bell pepper, and carrot. Cook, stirring occasionally, for 5-7 minutes, or until the vegetables are tender-crisp.
3. Stir in ginger and cooked lentils. Season with salt and pepper to taste. Serve hot, garnished with green onions or sesame seeds if desired.
Cooking Time: 25-30 minutes
Creamy Lentil and Spinach Curry
This comforting curry is a flavorful and nutritious blend of red lentils, spinach, and aromatic spices. Perfect for a quick weeknight dinner or as a healthy lunch option.
Ingredients:
• 1 cup dried red lentils
• 2 tablespoons olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon curry powder
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika
• 1 can (14 oz) diced tomatoes
• 2 cups vegetable broth
• 1 cup fresh spinach leaves
• 1/4 cup heavy cream or Greek yogurt
• Salt and pepper, to taste
• Fresh cilantro, chopped (optional)
Instructions:
1. Rinse lentils and soak in water for at least 30 minutes.
2. Heat oil in a large pan over medium heat. Add onion and cook until softened (5-7 minutes).
3. Add garlic, cumin, curry powder, turmeric, and paprika; cook for an additional minute.
4. Stir in lentils, diced tomatoes, and vegetable broth. Bring to a simmer.
5. Reduce heat to low and let curry cook for 20-25 minutes or until lentils are tender.
6. Stir in spinach and heavy cream or Greek yogurt. Season with salt and pepper to taste.
7. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: 45-50 minutes
Lentil and Quinoa Stuffed Bell Peppers
This recipe combines the nutritious benefits of lentils and quinoa with the sweetness of roasted bell peppers, creating a flavorful and filling meal.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked lentils
– 1 cup cooked quinoa
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together lentils, quinoa, onion, garlic, cumin, salt, and pepper.
4. Stuff each bell pepper with the lentil-quinoa mixture, dividing it evenly among the four peppers.
5. Drizzle olive oil over the peppers and cover with foil.
6. Roast for 30 minutes, then remove the foil and continue roasting for an additional 15-20 minutes, or until the bell peppers are tender.
Cooking Time: 45-50 minutes
Moroccan Lentil Stew with Sweet Potatoes
This hearty stew combines the comfort of lentils and sweet potatoes with the bold flavors of Morocco, making it a perfect meal for a cozy night in. The result is a rich and aromatic dish that’s both nourishing and delicious.
Ingredients:
– 1 large onion, chopped
– 2 cloves of garlic, minced
– 1 cup dried green or brown lentils, rinsed and drained
– 2 medium sweet potatoes, peeled and cubed
– 1 can (14.5 oz) diced tomatoes
– 2 cups vegetable broth
– 1 tsp ground cumin
– 1 tsp smoked paprika
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little oil until softened.
2. Add the lentils, sweet potatoes, diced tomatoes, vegetable broth, cumin, smoked paprika, salt, and pepper. Stir to combine.
3. Bring to a boil, then reduce heat and simmer for 40-45 minutes or until the lentils and sweet potatoes are tender.
4. Serve hot, garnished with parsley or cilantro if desired.
Cooking Time: 40-45 minutes
Lentil and Mushroom Burgers
These savory burgers combine the earthy flavors of lentils and mushrooms with a hint of spice, making for a satisfying vegetarian option.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup finely chopped mushrooms (such as cremini or shiitake)
– 1/4 cup rolled oats
– 1 minced onion
– 1 minced garlic clove
– 1 tablespoon tomato paste
– 1 teaspoon smoked paprika
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 egg, lightly beaten (optional)
Instructions:
1. In a large bowl, combine lentils, mushrooms, oats, onion, garlic, tomato paste, smoked paprika, salt, and pepper.
2. Mix until well combined.
3. If using egg, mix in until the mixture holds together when formed into a patty shape.
4. Divide the mixture into 4-6 portions, depending on desired burger size.
5. Shape each portion into a patty.
6. Cook patties in a non-stick skillet or grill over medium-high heat for 3-4 minutes per side, until golden brown and crispy.
Cooking Time: 8-12 minutes
Lentil and Kale Soup with Turmeric
This recipe combines the comforting warmth of lentils and kale with the vibrant flavor of turmeric, creating a nourishing soup that’s perfect for any time of year. With its rich, slightly spicy broth and tender vegetables, this soup is sure to become a staple in your kitchen.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups vegetable broth
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 cups curly kale, stems removed and chopped
– 1 teaspoon ground turmeric
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons olive oil
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the lentils, broth, turmeric, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Stir in the kale and cook until wilted, about 5 minutes.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Lentil and Chickpea Hummus
This creamy dip combines the nutty flavor of lentils with the comforting taste of chickpeas, perfect for snacking or as a healthy addition to your meal.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup cooked chickpeas
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1/4 cup water
Instructions:
1. In a blender or food processor, combine lentils, chickpeas, lemon juice, tahini, garlic, and salt.
2. Blend on high speed until smooth, stopping to scrape down the sides of the bowl as needed.
3. With the blender running, slowly add olive oil and water through the top.
4. Continue blending until the hummus reaches your desired consistency.
5. Serve with pita bread, vegetables, or crackers.
Cooking Time: 10-15 minutes
Lentil and Brown Rice Pilaf
This flavorful pilaf is a perfect blend of protein-rich lentils, fiber-rich brown rice, and aromatic spices. It’s an excellent side dish to accompany your favorite main courses.
Ingredients:
– 1 cup brown rice
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. In a large saucepan, heat the olive oil over medium-high heat.
2. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the garlic, cumin, paprika, salt, and pepper. Cook for an additional minute.
4. Add the brown rice and lentils to the saucepan. Stir well to combine.
5. Add the water to the saucepan and bring to a boil.
6. Reduce heat to low, cover, and simmer for 40-45 minutes or until the liquid is absorbed and the rice and lentils are tender.
Cooking Time: 40-45 minutes
Lentil and Avocado Wrap with Tahini Dressing
This recipe combines the creamy goodness of avocado, the nutty flavor of lentils, and the tanginess of tahini dressing, all wrapped up in a whole wheat tortilla.
Ingredients:
– 1 cup cooked lentils
– 1 ripe avocado, mashed
– 1/2 red bell pepper, thinly sliced
– 1 tablespoon tahini
– 2 tablespoons lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
– 1 whole wheat tortilla
Instructions:
1. In a small bowl, whisk together tahini, lemon juice, and garlic.
2. Spread the mixture on one half of the tortilla.
3. Top with mashed avocado, cooked lentils, and sliced red bell pepper.
4. Season with salt and pepper to taste.
5. Fold the tortilla in half to enclose the filling.
Cooking Time: 5 minutes
Tips: Use leftover cooked lentils or cook them according to package instructions. Adjust the amount of lemon juice and garlic to your taste. Enjoy!
Lentil and Tomato Basil Pasta
This hearty pasta dish combines the comforting flavors of lentils, tomatoes, and fresh basil in a quick and easy meal perfect for any day. With its rich and satisfying taste, it’s sure to become a staple in your recipe book.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 1 tablespoon olive oil
– 1 onion, chopped
– 2 garlic cloves, minced
– 1 can (14.5 oz) diced tomatoes
– 1/4 cup fresh basil leaves, chopped
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 8 oz pasta of your choice (e.g., spaghetti or linguine)
– Grated Parmesan cheese (optional)
Instructions:
1. Cook the lentils according to package instructions and set aside.
2. Heat olive oil in a large skillet over medium-high heat. Add chopped onion and cook until translucent, about 3-4 minutes.
3. Add minced garlic and cook for an additional minute.
4. Stir in diced tomatoes, salt, and pepper. Bring the mixture to a simmer and let it cook for 5-7 minutes or until the sauce has thickened slightly.
5. Cook pasta according to package instructions. Drain and set aside.
6. Combine cooked lentils with the tomato sauce. Toss with cooked pasta and sprinkle with chopped basil.
7. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 25-30 minutes
Lentil and Sweet Potato Shepherd’s Pie
A hearty, plant-based twist on a classic comfort dish, this recipe combines the nutty flavor of lentils with the natural sweetness of sweet potatoes.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 medium sweet potatoes, peeled and diced
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 1 cup vegetable broth
– 1 cup mashed sweet potatoes (for topping)
– Fresh thyme leaves, for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large pot, sauté onion and garlic in olive oil until softened.
3. Add lentils, cumin, paprika, salt, and pepper. Cook for 1 minute.
4. Add vegetable broth and bring to a boil. Reduce heat and simmer for 20-25 minutes or until lentils are tender.
5. Meanwhile, roast sweet potatoes at 400°F (200°C) for 45-50 minutes or until tender.
6. Assemble the shepherd’s pie by spreading the lentil mixture in a baking dish, topping with mashed sweet potatoes, and garnishing with thyme leaves.
7. Bake for an additional 20-25 minutes or until the top is golden brown.
Cooking Time: 45-50 minutes
Lentil and Carrot Ginger Soup
This hearty soup is a perfect blend of comforting warmth and vibrant flavors, featuring red lentils, sweet carrots, and a hint of spicy ginger. Perfect for a cozy dinner or lunch, it’s also packed with nutrients to fuel your body.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 medium carrots, peeled and chopped
– 2 inches fresh ginger, grated
– 4 cups vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic until softened.
2. Add the grated ginger and cook for 1 minute.
3. Add the lentils, carrots, vegetable broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Purée the soup with an immersion blender or transfer to a blender in batches.
5. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 35-45 minutes
Lentil and Zucchini Fritters
These flavorful fritters are a great way to get your daily dose of protein, fiber, and vitamins from lentils and zucchinis. Perfect as a snack or appetizer for any meal.
Ingredients:
– 1 cup cooked lentils
– 1 medium zucchini, grated
– 1/2 cup all-purpose flour
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1 egg, lightly beaten
– 1 tablespoon olive oil
– 1/4 cup breadcrumbs (optional)
– Fresh parsley or cilantro for garnish
Instructions:
1. In a bowl, combine cooked lentils, grated zucchini, flour, salt, and pepper.
2. Add the beaten egg and mix until well combined.
3. Heat the olive oil in a non-stick skillet over medium heat.
4. Using a spoon, drop small amounts of the mixture into the skillet (about 1/4 cup each).
5. Flatten slightly with a spatula. Cook for 3-4 minutes or until golden brown.
6. Flip and cook for an additional 2-3 minutes or until crispy.
7. Serve warm, garnished with parsley or cilantro. Enjoy!
Cooking Time: 10-12 minutes
Lentil and Beetroot Salad with Balsamic Glaze
This hearty salad combines the earthy sweetness of beets with the comforting warmth of lentils, all tied together with a tangy balsamic glaze. Perfect for a light yet satisfying meal or as a side dish.
Ingredients:
– 1 cup cooked lentils
– 2 medium beetroot, peeled and diced
– 1/4 cup olive oil
– 2 tablespoons white wine vinegar
– 1 tablespoon honey
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C). Wrap the beets in foil and roast for 45-50 minutes or until tender.
2. In a large bowl, combine cooked lentils, roasted beetroot, olive oil, white wine vinegar, and honey. Season with salt and pepper to taste.
3. Reduce heat on the stovetop or use a saucepan to simmer the balsamic glaze (see note). Brush the glaze over the salad and toss to coat.
4. Garnish with chopped parsley if desired. Serve warm or at room temperature.
Cooking Time: 1 hour
Lentil and Cauliflower Rice Bowl
A flavorful and nutritious bowl filled with tender lentils, cauliflower “rice”, and a hint of Indian spices.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric powder
– Salt, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Rinse the lentils and soak them in water for at least 30 minutes. Drain and set aside.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
4. Add the cumin, turmeric powder, and cooked lentils to the saucepan. Stir well and cook for 2-3 minutes.
5. Add the cauliflower “rice” to the saucepan and stir to combine. Cook for an additional 2-3 minutes or until the flavors have melded together.
6. Season with salt to taste.
7. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: Approximately 30-40 minutes
Lentil and Pumpkin Curry
Warm up with this comforting and nutritious curry, perfect for a cozy dinner or lunch. This recipe combines the earthy flavors of lentils and pumpkin with aromatic spices to create a hearty and satisfying meal.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 1 medium pumpkin (about 2 cups), peeled and diced
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper
– Salt and black pepper, to taste
– 2 cups vegetable broth
– 1 can (14 oz) diced tomatoes
– Fresh cilantro leaves, for garnish
Instructions:
1. In a large pot, sauté the onions, garlic, curry powder, cumin, turmeric, and cayenne pepper in a little oil until softened.
2. Add the lentils, pumpkin, vegetable broth, diced tomatoes, salt, and black pepper. Stir well to combine.
3. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 40 minutes
Lentil and Spinach Dal
This comforting Indian-inspired dal recipe combines red lentils with wilted spinach, onions, and aromatic spices for a nutritious and flavorful meal.
Ingredients:
– 1 cup red lentils (masoor dal)
– 2 cups water
– 1 tablespoon vegetable oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– Salt, to taste
– 1 bunch fresh spinach leaves
– Fresh cilantro, for garnish (optional)
Instructions:
1. Rinse the lentils and soak them in water for at least 30 minutes.
2. Heat oil in a large saucepan over medium heat. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Add cumin, curry powder, and salt. Cook for 1 minute.
4. Drain the lentils and add them to the saucepan along with water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
5. Stir in chopped spinach leaves; cook until wilted.
6. Serve hot, garnished with cilantro if desired.
Cooking Time: 30-40 minutes
Lentil and Walnut Meatballs
These meatballs offer a unique blend of flavors and textures, combining the nutty taste of walnuts with the earthy goodness of lentils. Perfect for a quick weeknight dinner or as an appetizer for your next gathering.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup rolled oats
– 1/4 cup chopped fresh parsley
– 1/4 cup grated Parmesan cheese
– 1/4 cup walnuts, finely chopped
– 1 egg
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: breadcrumbs for coating
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine cooked lentils, oats, parsley, Parmesan cheese, walnuts, and egg.
3. Mix well with your hands or a spoon until the mixture is sticky and holds together when formed into balls.
4. Use wet hands to shape the mixture into 1 1/2-inch (3.8 cm) meatballs.
5. Place meatballs on a baking sheet lined with parchment paper, leaving some space between each ball.
6. Drizzle with olive oil and season with salt and pepper to taste.
7. Bake for 18-20 minutes or until cooked through.
Cooking Time: 18-20 minutes
Summary
Get ready to fall in love with lentils! This collection of 20 delicious healthy recipes showcases the versatility and nutritional benefits of this humble legume. From soups and salads to stir-fries, curries, and burgers, there’s something for every taste and dietary need. Try Spicy Red Lentil Soup with Coconut Milk or Mediterranean Lentil Salad with Feta and Herbs for a flavorful start. Or go global with Moroccan Lentil Stew with Sweet Potatoes or Indian-inspired Lentil and Spinach Dal. With so many options, you’ll never get bored of lentils again!