Author:
February 15, 2021
mbg Nutrition & Health Writer
By Eliza Sullivan
mbg Nutrition & Health Writer
Eliza Sullivan is a food writer and SEO editor at mindbodygreen. She writes about food, recipes, and nutrition—among other things. She studied journalism at Boston University.
Image by Monica Grabkowska / Unsplash
February 15, 2021
As the seasons change, my pantry shifts, too—and one ingredient I always rotate back in during chillier months is lentils. Sure, they occasionally make appearances in my summer salads and bowls, but one of my favorite cold-weather dishes is a good lentil soup.
"Lentils are a nutritious, delicious, and accessible food that make a great pantry staple," says Serena Poon, C.N., CHC, CHN, chef, nutritionist, and nutritional energy practitioner."Lentils deliver important macronutrients and vitamins and can be stored in a well-sealed container in a cool, dry place for a long time." Not only that, but they're an easy, low-waste purchase since they're in the bulk sections of many stores.
Why you should be adding lentils to your pantry.
Beyond their solid shelf life, there are nutritional reasons to stock up on lentils, too. Similar to other legumes, they offer a good source of plant-based protein and fiber. They also offer "an array of vitamins and minerals,such asfolate, potassium, iron, and manganese," according to Poon.
More uniquely, "Lentils are rich in polyphenols, which makes thempotent antioxidants1," says Poon, "and also gives them properties that protect against inflammation and diseases." And that aforementioned fiber is a form of prebiotics, which fuel the good bacteria in our gut, to keep our gut microbiome thriving.
The notable nutrients among different lentil varieties are majorly similar, but according to Poon, "One standout is beluga lentils. These sturdy, black lentils also contain anthocyanins, which carry potent antioxidant properties."
The lentil varieties & how to cook with them.
When you do head to a store to pick them up, you'll find an array of varieties waiting for you—in a rainbow of colors, to boot. So how do you know what type to buy, and how should you cook with them?
If you're working with a recipe, it's best to follow their directions, because while the nutrient profiles may be similar, how they cook won't be. For more general prep, Poon had some advice for how to cook each type of lentil:
- Brown and green lentils: These are probably some of the most commonly used in the United States. "Brown and green lentils are a perfect choice for lentil soup or for a lentilpurée," says Poon. "To make a simple, nutritious meal, blend an array of vegetables with cooked lentils, vegetable stock, and spices, and heat on the stove." To cook them, rinse them and then simmer for about 30 minutes, until they become tender.
- Red (or yellow) lentils: "Commonly used in Indian curries and dals, they also blend well into soups," says Poon. "Red lentils have a sweet and nutty flavor that pairs well with vibrant spices." They cook the quickest, taking only about 15 minutes to become tender, but they also break down some as they cook. This creates a creamy texture, perfect for stews.
- French lentils: Sometimes also called le puy lentils, these "tend to hold their shape more than other varietals and make perfect side dishes or salad additions," says Poon. In regards to flavor, there are some peppery undertones that pair well with aromatics like garlic and onions. "I love to create a simple side dish with prepared French lentils, garlic, and mirepoix," she says. These take about 25 minutes to reach ideal tenderness, and as with all varieties, should be rinsed before cooking.
- Beluga lentils: Along with their extra antioxidants, beluga lentils are extra resilient in texture. Poon explains that they "make a wonderful addition to a warm salad or stuffing" but also that she loves "mixing earthy beluga lentils with fresh, crispy veggies like cucumber, red onion, and a simple homemade lemon vinaigrette to enjoy as a stand-alone salad." These should be cooked to around al dente, about 20 minutes at a simmer.
10 lentil-based recipes to try.
When it comes to cooking with lentils, soup and salads are definitely a go-to, but there's so much more you can do with them. Here are some of our favorite recipe ideas:
- An M.D.'s stomach-soothing lentil soup
- A simple vegan chili with "exploded lentils"
- A hearty ragù with lentils and eggplant
- A one-pot vegan baked ziti with plenty of protein
- A salmon salad with French lentils and flavors
- A macro-bowl with plenty of probiotics
- A big bowl of vegan chili-mac for comfort
- A tahini and turmeric accented cauliflower-lentil salad
- A protein-packed kale caesar with lentil croutons
- A lentil soup that skips the lectins
If you want to up your legumes' nutrients, you can consider sprouting them (check out our guide here), which can make them easier to digest and improve the nutrient availability. So this winter, consider trying different cooking methods for these affordable little super-legumes—there are so many ways to prepare them, so you'll never get bored.
FAQs
Cook on a stovetop, using 3 cups of liquid (water, stock, etc) to 1 cup of dry lentils. Be sure to use a large enough saucepan as the lentils will double or triple in size. Bring to a boil, cover tightly, reduce heat and simmer until they are tender. For whole lentils, cook time is typically 15-20 minutes.
How do you cook lentils to keep nutrients? ›
Allow them to soak at least 8 hours or overnight. Boiling is the next step that helps to further break down the anti-nutrients and makes the beans and lentils more digestible. First, place them in a large pot and cover them with water. Next, bring the water to a boil and then reduce the heat to a simmer.
What's the healthiest way to eat lentils? ›
The Bottom Line
Lentils are a nutritious food that's low-fat and high in protein and fiber. While they make a delicious addition to a soup, stew or salad, you should not eat them raw. No matter which type of lentils you buy, you can easily cook them by boiling your lentils in water on the stove.
Why are lentils bad for you? ›
Lentils have antinutrients and phytates.
Lentils include antinutrients, such as trypsin inhibitors and phytic acid, which prevent some nutrients, proteins and amino acids from being absorbed. Phytates are compounds that hinder minerals in food from being absorbed into our bodies.
What happens if you don't soak lentils before cooking? ›
Here's why soaking lentils is important
Fact 1: Soaking lentils improves digestion and nutrition absorption as it can neutralise lectins and phytates present that may cause gas and bloating. Fact 2: Soaking lentils also reduces its cooking time. It also brings prana (life) into the legume.
Should you rinse lentils before cooking? ›
Lentils do not require it but can be soaked in order to reduce cooking time by about half. Before cooking, rinse lentils in cold water, pick over to remove debris or shrivelled lentils, then drain.
How do you cook lentils without losing nutrients? ›
Boil, then simmer
Once you've got your liquid and aromatics in, bring it all to a boil. Then immediately turn down the heat and simmer the mixture, covered, for 15 minutes. Taste and adjust the seasoning, then continue to simmer, uncovered, for 3 to 5 minutes, or until the lentils are just tender.
Can you eat lentils everyday? ›
Most people can enjoy lentils as part of their regular diet without any concern. But lentils also contain natural compounds called anti-nutrients. These substances bind with nutrients like iron and zinc, making them harder for our bodies to absorb. Soaking and cooking lentils can help reduce this effect.
Which color lentil is healthiest? ›
Black Lentils (Beluga lentils)
Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.
How many times a week should you eat lentils? ›
Many people aren't aware that they need at least 2 – 3 serves of legumes per week to get the health benefits these fabulous seeds provide.
Lentils and beans are rich in soluble fiber, which is the single best carbohydrate to help you burn belly fat. "Soluble fiber forms a thick gel when it binds with water in the body," Tracy said. "This gel that forms therefore slows digestion in the body, which keeps you feeling full for longer!
Are lentils healthier than potatoes? ›
Lentils can also help reduce blood sugar. In a study that included 48 healthy adults, replacing half of the carbs from rice or potatoes with carbs from cooked lentils at a meal led to significant decreases in post-meal blood sugars compared with eating rice or potatoes alone (12).
Are lentils bad for your colon? ›
Legumes have lots of fiber and help keep your digestive tract healthy. "By regularly eating beans and lentils, you lower your risk for cancerous colon polyps (small growths)," Rosenfeld said. "Try substituting beans or lentils for meat twice a week or reducing meat in your recipes and add in legumes."
Why does my stomach hurt after eating lentils? ›
Eating lentils can cause gas and bloating because they're high in fiber that your body is unable to break down. While fiber plays a large role in supporting and regulating your digestive system and bowel movements, it can also produce bacteria that leads to cramping and gas pains.
Do lentils cause inflammation? ›
Beans. Beans such as chickpeas, black beans, red kidney beans, and lentils are high in fiber and phytonutrients, which reduce inflammation. They are an inexpensive and excellent source of protein, especially for vegetarians or vegans, and they're a low-glycemic carbohydrate.
How do you know if lentils are cooked properly? ›
The best way to tell if lentils are cooked is to try to mash one with a fork. If it's easy to mash it, it's fully cooked. If it doesn't give or just breakfast, you may need to simmer if for a few extra minutes. Lentils are an economical and speedy way to add iron and heart-healthy vegan protein to your diet.
Is it better to soak or boil lentils? ›
You do have to cook them, although soaking them first can have benefits. It does things to the enzymes that make the lentils less starchy and easier to digest with less gas. If you want them cold for a salad, you'll still have to cook them, then rinse in cool water.
How do I know when lentils are cooked? ›
Lentils are cooked as soon as they are tender and no longer crunchy. Older lentils may take longer to cook and shed their outer skins as they cook. Strain the lentils and remove the bay leaf, if used. Return the lentils to the pan and stir in 1/4 teaspoon salt.
Can lentils be overcooked? ›
Bring the water to a boil and keep the heat on medium-high. Steam the lentils for 12-15 minutes until they are tender (you should be able to squish a cooked lentil between your fingers). Make sure not to overcook. Your lentils will turn mushy if overcooked, so keep an eye on the timer.
