Looking for a way to stay healthy and satisfied without sacrificing taste? Lentils are a great ingredient to add to your diet! Packed with protein and fiber, they are not only nutritious but also easy to prepare and versatile, making them a perfect addition to any meal. In this article, we’ll show you how to cook delicious and nutritious lentils in a few easy steps. Whether you’re a seasoned cook or a beginner, you’ll find these tips helpful. So without further ado, let’s get started!
What are Lentils?
Lentils are a type of legume that are widely consumed across the globe. They are edible seeds that grow in pods and come in different colors such as brown, red, green, yellow, and black. Originating from the Middle East, they have been a staple ingredient for thousands of years. Lentils are not only cheap but also versatile and nutritious, making them a popular choice for many households.
Varieties of Lentils
There are various types of lentils, each with its unique flavor and texture. The common ones include:
- Brown lentils
- Green lentils (French lentils or Puy lentils)
- Red (or pink) lentils
- Yellow (or golden) lentils
- Black lentils (or beluga lentils)
Despite their differences, all lentils are an excellent source of protein and other essential nutrients.
Nutritional Value of Lentils
Lentils are highly nutritious and an excellent source of plant-based protein. With a mere half cup of cooked lentils, you get around 12 grams of protein, which is equivalent to the protein content in 1.5 eggs. Additionally, they are a good source of dietary fiber, iron, potassium, folate, and other essential vitamins and minerals. Lentils are also low in calories and fat, making them a healthy option for those watching their weight.
Tip: Make sure to rinse and sort your lentils thoroughly before cooking them to remove any debris or dirt, and discard any misshapen or discolored ones.
Why are Lentils Good for You?
Lentils are a type of legume that come in many different colors, including green, brown, and red. They are a great source of plant-based protein, fiber, and various vitamins and minerals. Eating lentils can offer many health benefits, including:
Weight Loss
Lentils are low in calories and high in fiber, which can help you feel full and satisfied while eating fewer calories. They can help prevent overeating and aid in weight loss. Additionally, lentils have a low glycemic index, which means they can help regulate blood sugar levels and prevent spikes in insulin that can lead to weight gain.
Heart Health
Lentils are an excellent source of folate, which can help reduce the risk of heart disease. They are also high in potassium, which helps lower blood pressure and reduce the risk of stroke. The fiber in lentils can also help reduce levels of cholesterol in the blood, further protecting against heart disease.
Digestion
The high fiber content in lentils can help promote healthy digestion and prevent constipation. Additionally, lentils contain resistant starch, which acts as a prebiotic and helps promote the growth of healthy bacteria in the gut.
How to Prepare Lentils Before Cooking?
Lentils are a great source of plant-based protein, fiber, and iron that are easy to cook and highly versatile. However, to ensure optimal taste and texture in your recipes, it’s important to prepare lentils correctly before cooking. Follow these simple steps:
Clean Your Lentils
Before cooking, lentils should be free of dirt, debris, and other impurities. To clean them:
- Pick through the lentils and remove any stones, damaged lentils, or foreign objects.
- Rinse the lentils thoroughly in a colander under running water to remove any dirt or dust.
Soak Your Lentils (Optional)
While soaking lentils is optional, it can help to reduce cooking time, improve digestibility, and enhance flavor. To soak lentils:
- Place the lentils in a large bowl and cover them with cold water, using a ratio of 3 cups of water per 1 cup of lentils.
- Soak the lentils for at least 2 hours or overnight in the refrigerator.
Rinse Your Lentils Again
After soaking lentils, it’s important to drain and rinse them thoroughly in a colander under running water to remove any excess starch and dirt.
Pro Tip: To prevent lentils from becoming mushy during cooking, avoid adding salt or acidic ingredients until they are fully cooked.
What are Some Popular Lentil Recipes?
Lentils are a versatile and nutritious ingredient that are perfect for creating a range of tasty recipes. Whether you’re looking for a warming soup, a hearty stew, or a fresh salad, there’s a lentil recipe to suit your taste. Here are just a few popular lentil recipes to try:
Lentil soup
Lentil soup is a classic dish that’s perfect for a cold winter’s day. To make it, simply simmer lentils with onions, garlic, carrots, and celery until they’re soft, then puree the soup until it’s smooth. Serve it with a dollop of sour cream and some crusty bread for a comforting and satisfying meal.
Lentil curry
Lentil curry is a delicious and healthy way to spice up your meals. Start by sautéing onions and garlic in a little oil, then add curry powder, cumin, and coriander. Add lentils, chopped tomatoes, and some coconut milk, and simmer until the lentils are tender. Serve it with rice and a squeeze of lime for a flavourful and satisfying meal.
Lentil salad
Lentil salad is a fresh and flavourful dish that’s perfect for summer. Simply cook lentils until they’re tender, then mix them with chopped vegetables like cucumber, tomatoes, and red onion. Dress the salad with a little olive oil, lemon juice, and some fresh herbs like parsley and mint. Serve it chilled as a refreshing and nutritious side dish.
Lentil and vegetable stew
Lentil and vegetable stew is a hearty and wholesome meal that’s perfect for a cold winter’s night. Start by sautéing onions, garlic, and your favourite vegetables like carrots, celery, and sweet potato. Add lentils and some vegetable stock, and simmer until the vegetables and lentils are tender. Serve it with some crusty bread for a satisfying and filling meal.
How to Cook Lentils Perfectly Every Time?
Cooking lentils may seem daunting, but it’s easier than you think. With a few tips and tricks up your sleeve, you can cook delicious and nutritious lentils every time. Here’s how:
1. Rinse Lentils Before Cooking
Before cooking your lentils, it’s important to rinse them thoroughly. Place them in a fine-mesh sieve and rinse under cold water until the water runs clear. This will remove any dirt or debris.
2. Soak Lentils to Reduce Cooking Time
Soaking lentils can help reduce their cooking time and make them more digestible. Simply cover the lentils with water and let them soak for a few hours or overnight in the refrigerator. Drain the soaking water before cooking.
- Red and yellow lentils only need about 30 minutes to cook after soaking.
- Green and brown lentils will take about 45 minutes to an hour.
3. Use the Right Amount of Water
The amount of water you use to cook your lentils can make a big difference. A good rule of thumb is to use about two cups of water for every one cup of lentils. However, if you’re making a soup or stew, you may want to use more water to create a thinner consistency.
4. Add Flavor with Seasonings and Broth
Lentils taste great on their own, but you can add even more flavor by using seasonings and broth. Try adding garlic, onion, bay leaves, and herbs like rosemary or thyme. You can also use vegetable or chicken broth instead of water to give your lentils more depth of flavor.
5. Do Not Overcook
One of the most important things to remember when cooking lentils is not to overcook them. Overcooked lentils can become mushy and lose their shape. To avoid this, start checking your lentils for doneness about 5-10 minutes before the recommended cooking time. Lentils should be tender but still hold their shape.
With these tips and tricks, you can cook delicious and nutritious lentils every time. Don’t be afraid to experiment with different seasonings and cooking methods to find your own perfect lentil recipe!
What are Some Tips for Storing Cooked Lentils?
If you’re wondering what you can do with leftover lentils and how to store them properly, you’ve come to the right place! There are several ways to extend the shelf life of cooked lentils, whether it be in the refrigerator or freezer.
Refrigeration Tips for Cooked Lentils
If you plan on using the cooked lentils within a few days of cooking them, storing them in the fridge is your best bet. Here’s how:
- Allow the lentils to cool down to room temperature after cooking. Don’t store them in the refrigerator while they’re still hot as this can cause bacteria to grow and make them go bad quickly.
- Place the cooled lentils in an airtight container or sealable bag. Make sure the container or bag is large enough to hold all the lentils and has enough room to allow for expansion (but not too much, otherwise the lentils will be exposed to air and become dry, hard and unpleasant).
- Label the container or bag with the date you cooked the lentils to keep track of how long they’ve been in the refrigerator.
- Store the container or bag in the refrigerator for up to five days.
Freezing Tips for Cooked Lentils
If you have more cooked lentils than you can consume within a few days, consider freezing them. Follow these steps to ensure they stay fresh:
- Allow the lentils to cool down to room temperature after cooking. Don’t freeze them while they’re still hot, as this can cause frost to form on the surface, spoiling their texture.
- Place the cooled lentils in an airtight, freezer-safe container or bag. Be sure to seal them tightly, squeezing out as much air as possible to avoid freezer burn.
- Label the container or bag with the date you cooked the lentils to keep track of how long they’ve been in the freezer.
- Store the container or bag in the freezer for up to six months.
Pro tip: portion the lentils into smaller containers or bags that are just enough for one or two servings, so you can defrost only what you need at any given time.
Thanks for Reading! Come Back Again Soon
We hope you enjoyed learning how to cook delicious and nutritious lentils. Whether you’re a seasoned cook or just starting out, lentils are a great addition to any meal. They’re easy to make, versatile, and packed with nutrients. So next time you’re in the kitchen, try out one (or all!) of these lentil recipes and enjoy a healthy and tasty dish.
Cooking Delicious and Nutritious Lentils Made Easy
Ingredients
- 1 cup dried lentils
- 2 cups water
- 1 onion chopped
- 2 cloves garlic chopped
- 1 tablespoon olive oil
- 1 teaspoon cumin
- 1 teaspoon salt
Instructions
- Rinse the lentils and pick out any debris. In a medium saucepan, combine the lentils and water and bring to a boil. Reduce heat and simmer for 20-30 minutes or until tender.
- In a large skillet, heat the olive oil over medium heat. Add the onion and garlic and cook until softened, about 5 minutes.
- Add the cumin and salt to the skillet and cook for one minute, stirring constantly.
- Add the cooked lentils to the skillet and stir to combine. Serve hot as a side dish or use as a base for soups and stews.
