Pro Taste

Tips for cooking with: Lentils

Welcome to ProVeg’s 101 series, where we make plant-based cooking easy and exciting! This Veganuary, why not get acquainted with the small but mighty lentil – a nutritious, affordable, and versatile ingredient that’s perfect for creating hearty, satisfying meals. Lentils might seem simple, but with the right techniques, they can become the star of any dish.

In this guide, you’ll learn to choose the right type of lentil, prepare them perfectly, and work them into everything from creamy curries to protein-packed salads. Lentils are delicious, but more than that, they’re rich in proteins, fibres, and vital nutrients to fuel your plant-based journey.

What are lentils?

Lentils are small, lens-shaped legumes that have been a dietary staple around the world for thousands of years. They have roots in the Mediterranean, the Middle East, and South Asia, but are now enjoyed in most countries around the world. There are several varieties of lentil, each with its own unique flavour and texture, making them incredibly versatile in cooking. They are a key ingredient in traditional dishes from India (dhal), the Middle East (mujadara), and Europe (lentil stew), and have become a popular choice in plant-based diets across the globe. Plus, they’re naturally gluten-free and low in fat. And, if you’re cooking them from their dried form, they’re one of the cheapest foods in the supermarket and, relatedly, have a low environmental impact and are light on resource use.

Here’s a quick overview of the most popular types of lentils and how to use them:

  • Red or yellow lentils: these are split lentils that have been removed from their husk. They are ideal for creamy soups, curries, and dhals, as they break down easily during cooking.
  • Green lentils: perfect for salads, stews, and sides because they hold their shape well.
  • Brown lentils: great for hearty soups, casseroles, and veggie burgers.
  • Beluga lentils: these tiny, shiny lentils are perfect for gourmet dishes and pair well with salads or roasted veggies.
  • Sprouted lentils: another excellent option, offering increased nutrient levels and a deliciously crunchy texture for salads or wraps. All whole lentils can be sprouted.

With 9g of protein, 8g of fibre, and 3.3mg of iron in just 100g of cooked lentils, they’re a nutrient powerhouse. However, it’s worth noting that nutritional content can vary by type of lentil. For example, red and yellow lentils generally have slightly more protein than their green or brown cousins, but their fibre content is lower due to the husk being removed. Beluga lentils, on the other hand, are particularly rich in iron, and other nutrients.

How to cook lentils

Cooking lentils is super-simple, but a few key steps make all the difference:

  1. Rinse: start by rinsing your lentils thoroughly to remove any dirt or debris.
  2. Check cooking times: different lentils have different cooking times – red and yellow cook faster (15-20 minutes), while green and black take longer (25-40 minutes). 
  3. Soaking lentils in hot water beforehand will shorten the cooking time and will also help to ensure that you don’t end with any under-cooked lentils – which are difficult to digest. Your lentils should be tender all the way through – if they’re not, put them back on the stove!
  4. Add flavour while cooking: simmer lentils with vegetable stock, garlic, or bay leaves for extra flavour. Avoid adding salt or acidic ingredients until they’re fully cooked, as these can toughen the lentils. (This is also the case for beans and other pulses.)

Tip: For an even richer flavour, consider toasting your lentils in a dry pan for a minute before adding water or stock. (You can also roast cooked lentils for a crispy treat.)

Lentil cooking tips

  • If you want a creamier texture, cook lentils a bit longer and mash them slightly.
  • To save time, cook lentils in bulk and freeze them in portions for future use.
  • For extra protein, pair lentils with whole grains such as quinoa or rice to create a complete protein profile. Another way to achieve a complete protein profile is to pair cooked lentils with sprouted lentils.
  • Another great time-saving tip is using an Instant Pot or pressure cooker, which can significantly reduce cooking time for tougher varieties like green or black lentils.
  • And if you’re in a hurry, you can, of course, just grab a can of precooked lentils, although they’re considerably more expensive than dried lentils (but still not too pricey).

Tips for cooking with: Chickpeas

Did you miss the last episode of our Veganuary ‘Tips for cooking with’ guide? Check it out now! Perfect for beginners looking to master the art of chickpeas!

A few easy lentil recipes

 Whether you’re a beginner or a pro, these recipes will make you fall in love with lentils:

And if you’re looking for more of a culinary challenge, try these more advanced recipes:

Lentils are one of the easiest and most nutritious additions to any diet, and should be a staple item in your kitchen – as they are in many cultures around the world. So, take the plunge this Veganuary and give lentils a go!

Don’t forget to follow us on social media for more tips and recipes. And once you’re done with Veganuary, take the next step and sign up for the Veggie Challenge for a month of next-level plant-based possibilities!

Or try out our ‘Lentil Shepherds Pie’ recipe here:

Ingredients:

For the Filling:

  • 1 onion, finely chopped
  • 2 garlic cloves, minced
  • 2 celery stalks, diced
  • 1 large carrot, diced
  • 1 punnet (about 250g) mushrooms, chopped
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1 tbsp tomato puree
  • 900ml vegetable gravy
  • 260g dried brown or green lentils

For the Mashed Potato Topping:

  • 6 medium potatoes, peeled and chopped
  • 1 tbsp non-dairy butter
  • Splash of plant-based milk
  • 1 tbsp nutritional yeast
  • Salt and pepper, to taste
  • Breadcrumbs
  • Plant-based parmesan

Method:

  1. Cook the Filling:
    • Sauté onion, garlic, celery, and carrot in a pan until softened.
    • Add mushrooms, thyme, and rosemary; cook until mushrooms brown.
    • Stir in tomato puree, lentils, and gravy; simmer for 10-15 minutes to thicken.
  2. Make Mashed Potatoes:
    • Boil potatoes until tender. Mash with non-dairy butter, milk, nutritional yeast, salt, and pepper.
  3. Assemble and Bake:
    • Spread filling in a baking dish. Top with mashed potatoes.
    • Sprinkle breadcrumbs and vegan parmesan (optional).
    • Bake at 200°C (400°F) for 25-30 minutes until golden.

Emily Styrka

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