Everything You Need to Know About Cooking Lentils: From Beginner’s Guide to Global Recipes

I. Introduction

Lentils, a nutritious and versatile legume, have been a staple food for centuries. They are packed with protein, fiber, and essential nutrients usually not found in many other foods. Lentils have become increasingly popular among people who are looking to incorporate more plant-based ingredients into their diets or simply want to try something new. Knowing how to cook lentils is key to unlocking their potential and taking advantage of their versatility. In this article, you will learn everything you need to know about cooking lentils, from a go-to beginner’s guide to ten creative recipes, five quick weeknight options, nutritional benefits of lentils, cooking techniques from around the world and more.

II. Cooking Lentils 101: A Beginner’s Guide

Lentils are sold in a variety of colors, such as green, red, black, and brown, and each type varies in size, shape, taste, and texture. For instance; green French lentils are firm and hold their shape well, red lentils cook very quickly, making them ideal for soups, and black lentils stay sturdy and have a mild, earthy flavor.

Before cooking, it is essential to rinse your lentils through a fine mesh strainer under running water. This removes any dirt, debris, or rocks that may have made it into the package. Once you have rinsed them, check and remove any broken pieces or debris that still remain.

Lentils are cooked using two parts liquid for one part lentil, either using water, stock, or another cooking liquid. Start with sautéing aromatics like onions, garlic, or ginger in oil until fragrant. Then add your lentils and cooking liquid and any additional desired spices such as cumin, coriander, or smoked paprika. Bring the mixture to a boil, reduce the heat, cover, and let simmer until tender.

Once cooked, lentils can be used in a variety of dishes, from salads to soups to stews. Be sure to properly season your lentils with salt, pepper, or other preferred spices.

When cooking lentils, there are some common errors to avoid, such as over or undercooking the lentils, crowding the pot, or not properly seasoning them. Experiment with different cooking methods and seasoning options, such as adding vinegar or lemon juice towards the end of cooking, to find the method that works best for you and your taste preferences.

III. 10 Creative Ways to Cook Lentils

Lentils are incredibly versatile and can be used in many recipes, from savory to sweet.

1. Lentil Curry: Curry is a delicious, spicy, and savory dish that can be made with lentils. Whether you choose to use classic red lentils or black lentils for a heartier version, always add some ginger, garlic, onion, and spices like garam masala or curry powder. Serve over rice or with naan.
2. Lentil Soup: A classic lentil soup is a hearty and wholesome option for a satisfying meal. Extras like acorn squash and kale add extra nutrition and flavors from the vegetables. Or, make a lentil soup with a bit of bacon or ham for some added protein and saltiness.
3. Lentil Bolognese: Replace the ground meat in traditional bolognese sauce with cooked lentils. Dress the dish with some Parmesan cheese or a bit of chopped parsley and add some crusty garlic bread for a delightful Mediterranean dinner.
4. Lentil Burgers: You can easily make lentil burgers at home with basic ingredients such as cooked lentils, breadcrumbs, spices, and eggs. Serve them with some roasted vegetables, garlic aioli, or your favorite toppings.
5. Lentil Tacos: Replace the meat in traditional tacos with lentils for a vegetarian twist. Add some jalapenos, tomatoes, cheese, and some fresh cilantro or lime juice.
6. Lentil Shepard’s Pie: Try out a vegetarian version of Shepard’s Pie with cooked lentils. This filling and healthy recipe use mashed potatoes, peas and carrots, and your favorite lentils as filling to create a comforting dish.
7. Lentil Stew: A steaming bowl of lentil stew always hits the spot on a chilly day. Roast some carrots, onions, and celery first and then add lentils and simmer until completely tender. Serve with some crusty bread for dipping.
8. Lentil Chili: Make chili with lentils instead of ground beef for a meat-free version that’s just as hearty and satisfying. Top with some sliced onions, cheddar cheese or some cilantro.
9. Lentil Salad: Lentils can offer a perfect base for a refreshing salad. Mix together some dressed greens and vegetables with boiled black lentils and some added keto hummus for a satisfying lunch option, or mix with roasted vegetables and drizzle a vinaigrette dressing.
10. Lentil and Rice: Combine lentils and cooked rice to create a classic Middle Eastern dish. Mix in some spices, such as cardamom or coriander, and top with fried onions or chopped nuts for an added crunch.

Experimenting with these different lentil recipes offers endless options for cooking with lentils and discovering new flavors and tastes.

IV. 5 Quick and Easy Lentil Recipes for Busy Weeknights

Busy weeknights demand quick and easy meal solutions. Below are a few lentil recipes that require minimal effort:

1. Lentil Pasta: Boil some macaroni or spaghetti and toss with some cooked lentils. Add some sautéed garlic and a pinch of red pepper flakes for a spicy hint.
2. Lentil Stir Fry: Stir-fry some veggies with some cooked lentils, and then add some of your favorite sauce, such as teriyaki or soy sauce, and enjoy over rice.
3. Lentil Quinoa Bowls: Layer some cooked quinoa, lentils, and roasted vegetables in a bowl, top with cheese or a drizzle of vinaigrette dressing, and enjoy!
4. Lentil Tabbouleh: Combine cooked lentils, chopped parsley, diced cucumber, and tomatoes, adding in some salted lemon juice and some olive oil.
5. Lentil Soup: Melt some butter, sauté some onions, carrots, and celery, and then throw in some cooked lentils and canned tomato. Add chicken broth and allow the concoction to simmer until heated through.

Need to reduce prep time on busy nights? Meal prep in advance — make a double batch of lentils over the weekend, freeze them in meal-sized portions, and then thaw them for the week when needed. This can save you a lot of cooking and prep time during the week!

V. The Health Benefits of Lentils in Your Diet

Lentils are high in protein, fiber, iron, vitamins, and minerals. They are also considered a low-glycemic food, which means that they do not produce a spike in blood sugar levels. Lentils also aid in reducing the risk of heart disease, stroke, and diabetes.

Incorporate lentils into your daily diet by adding them to soups, salads, stews, and curries. They can also be ground into a flour that can be used for bread, crackers, or in baking.

Here are a few recipes that showcase the health benefits of lentils:

1. Lentil and Spinach Salad: Whisk together some lemon juice, olive oil, salt, and pepper, and add in chopped fresh parsley and mint. Toss the dressing with cooked lentils and baby spinach.
2. Lentil Soup with Kale: Make lentil soup, but add diced tomatoes, kale, and an extra punch of spices like cumin and chili powder.
3. Lentil Breakfast Bowl: Combine cooked lentils with scrambled eggs, tomatoes, and some scallions or cilantro for a protein-packed morning meal.

VI. Lentil Cooking Techniques from Around the World

Lentils are used in different recipes around the world, reflecting varying cooking styles, flavor combinations, and cultural backgrounds.

1. Indian Lentil Dahl: A popular lentil dish in Indian cuisine, made with red lentils, seasoned with turmeric, ginger, coriander, and cumin.
2. Middle Eastern Mujadarra: Lentils and rice combine in one delicious recipe that’s flavored with cumin, allspice, and cinnamon.
3. Italian Lentil Soup: A fragrant soup dish that features olive oil, garlic, and rosemary, with brown lentils and pancetta.
4. Mexican Lentil Tacos: Using lentils to replace meat in taco recipes will not only be flavorful but also a perfect vegan option.
5. French Lentil Salad: A French lentil salad, also known as Puy lentils, is a green lentil variety that is commonly used in salads. It’s often combined with carrots, celery, and onion and mixed with a Dijon vinaigrette.

These lentil recipes provide an opportunity to experience global cuisine and expand your culinary horizons.

VII. Conclusion

Knowing how to prepare lentils and incorporating them into your diet offers numerous health benefits while also providing a versatile and flavorful ingredient that can be used in various dishes. Mastering lentil cooking will not only enhance the variety in your meals but also increase the nutrients in your diet. Experiment with the beginner’s guide, try out some new recipes, and enjoy exploring the different type of cuisines from around the world.

Remember when cooking with lentils, avoid common errors, such as overcooking or crowding the pot. Start with the basics, and gradually increase the complexity of the recipes to make your cooking more interesting. Don’t hesitate to experiment and taste for seasoning, and most importantly, have fun in the cooking and the dining experience.