There are so many ways to incorporate lentils into our meals. Find out just how versatile and easy it is to include these nutritious little gems into our lives.
BY: MARCY GASTON, MS, RD, CD
Lentils are an excellent source of plant protein and fiber. In addition to their nutritional qualities, they are extremely versatile in the kitchen and can be used in everything from dinner to dessert.
Here are 4 ways to do it right.
When I was first learning to bake with lentils, this is one of the first recipes I made. I baked the cookies for my kids, who quickly devoured them without even noticing they contained lentils. The cookies are made with whole wheat flour, oats, and lentils, all providing more fiber than the average cookie. The lentils also provide even more protein to the cookie. They are quite satisfying and filling.
INGREDIENTS
Makes 2-3 dozen cookies
- 2 1/3 cups white whole wheat flour
- 1 1/3 cups rolled oats
- 1 teaspoon baking soda
- 1 teaspoon salt
- 1/2 cup split red lentils
- 1 cup unsalted butter, at room temperature
- 3/4 cup brown sugar
- 1/2 cup granulated sugar
- 2 large eggs
- 1 teaspoon vanilla
- 10 ounces chocolate chips
I am an avid baker, baking bread about once a week. I have seen people using sprouted lentils in breads, so I naturally wanted to try my hand at baking a loaf as well. The bread bakes up like a typical loaf of sliced bread and is great to use for sandwiches or for toast. Sprouted lentils add nutty flavor to the bread as well as providing more nutrients. Lentils that are sprouted unlock even more nutrients, like iron and zinc, for our bodies to absorb.
INGREDIENTS
Sponge:
- 1 1/4 cups lukewarm water
- 1/2 teaspoon instant yeast
- 1 1/2 cups white whole wheat flour
Bread:
- 1 1/2 cups sprouted lentils
- 1 cup lukewarm water
- 1/2 teaspoon instant yeast
- 2 tablespoons honey
- 2 tablespoons canola or vegetable oil
- 2 cups white whole wheat flour
- 1 1/2 -2 cups all-purpose flour
- 1 1/2 teaspoons salt
This recipe is perfect for any dinner or night of the week, but especially for Meatless Mondays. My family eats a lot of soup, with or without lentils. The first time they ate it, the soup became an instant favorite. It is extremely flavorful. We served leftovers over basmati rice the next day. Nutritionally speaking, this soup has it all — full of fiber and protein and chock full of vegetables and spices. It is incredibly filling and satisfying.
INGREDIENTS
- 1/2 cup yellow split peas
- 1/2 cup red lentils
- 1/2 cup green lentils
- 1/2 cup basmati rice
- 1/2 cup onion, diced
- 1 clove garlic, chopped
- 1 1/2 cups water
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground fennel
- 1/2 teaspoon turmeric
- 1/2 teaspoon salt
- 2-4 tablespoons canola oil
This is a perfect gluten free flat bread that can be served with dinner. The flavor is reminiscent of falafel and the pancakes pair well with stews but can also be on their own with chutney. Being gluten free, lentils are an excellent alternative to wheat flour, while being low-fat, high in fiber, and a good source of protein.
INGREDIENTS
- 1 tablespoon olive oil
- 1 medium white onion, chopped
- 3 garlic cloves, minced
- 2 teaspoons minced fresh ginger
- 1 cup diced carrots
- 1 cup diced celery
- 1 teaspoon garam masala
- 1 teaspoon ground cardamom
- 1 teaspoon ground cayenne pepper
- 1/2 teaspoon ground cumin
- 6 cups water
- 1 cup red split lentils
- 1 15-ounce can chickpeas, drained and rinsed
- 1 15-ounce can cannellini beans, drained and rinsed
- 1 14.5-ounce can diced tomatoes
- Salt, to taste
For the full recipes and more, check out Lentils: Pantry Gems.
IMAGES: MARCY GASTON
Marcy Gaston, MS, RD, CD is a private practice dietitian and chef based in Whidbey Island, WA. With a focus on integrating cooking and sustainability, Marcy guides individuals towards healthy eating habits that mutually support the food system in order to protect future generations to come.