Your Guide to Lentils and What to Do with Them

Lentils, with so many varieties to choose from, how do you know which one to use? No need to scratch your head in wonder, I’ll help take the mystery out of this member of the legume family.

There are four main categories of lentils; brown, green, red/yellow, and specialty such as black beluga and French lentils. Consider lentils to be superman of the legume family. These super heroes cook quickly, are affordable, and they’re extremely healthy. One cup of cooked lentils contain around 230 calories, 18 grams of protein, 1 gram of fat, and 16 grams of fiber! Like I said, super heroes!!

Lentil Varieties

Brown Lentils

Brown lentils are the most common variety – any bag in the grocery store that says “lentils” without any other descriptor is most likely full of brown lentils. This variety is khaki brown in color and has a mild, earthy flavor. This variety holds its shape well during cooking, making it ideal for use in casseroles, soups, stews, Sloppy Joe’s, and put them in salads. Brown lentils also work well in veggie burgers or veggie meatloaf.

To Cook: In a medium pot, combine 1 cup dry brown lentils with 2½ to 3 cups of water. Bring to a boil and then simmer for 35–45 minutes until tender. If they will be used in a soup or stew, add them to the pot with about 40 minutes cooking time left.

Green Lentils

Green lentils are extremely similar to brown lentils, but they have a more robust and slightly peppery flavor and come in a range of sizes. Green lentils can vary in color from a pale or spotted green to a green-slate color with hints of blue and black. Pro tip: Green lentils are a great (and less expensive) substitute for the famous French Puy lentils. Like brown lentils, green lentils retain their shape well. This, combined with their strong flavor, makes green lentils ideal for salads, side dishes or a main entree like this Lentil Curry Stew.

To Cook: Combine 1 cup lentils with 2½ cups water. Bring to a boil and simmer 35–45 minutes until tender. (Don’t forget to flavor the cooking water with some aromatics or herbs for a tastier end product.)

Red and Yellow Lentils

This variety of lentil ranges in color from golden yellow to orange and red. They are also the only variety sold “split,” meaning they’re processed into smaller lentil bits. These somewhat sweet and nutty lentils are very common in Indian and Middle Eastern cuisine and are the key to classic dishes such as Indian dal. One of my favorite dishes is Instant Pot Red Lentil Soup. Because of their “split” nature, this variety of lentil tends to disintegrate when cooked, making them ideal to use in soups or stews (especially as a thickener), and in casseroles or any other dish where they are pureed.

To Cook: Split lentils cook quickly, usually in about 15–30 minutes. When you’re using them in a soup or stew, just add them to the pot with 15–30 minutes left in the cooking time. When cooking them on their own, bring 1½ cups water and 1 cup dry lentils to a boil, then simmer until tender, 10–15 minutes.

Specialty

There are many varieties of specialty lentils, but two are most common: Black beluga and French (Puy). Both varieties are about one-third of the size of brown or green lentils and have a rich, earthy flavor.

Black Beluga Lentils:

When cooked, black beluga lentils are shiny, tiny, and black – they look kind of like caviar: hence their name. Support dozens of organic family farmers by purchasing black beluga lentils that are grown in the reknowned Golden Triangle, Montana’s most productive agricultural area. Thanks to their rich, earthy flavor, soft texture, and beautiful appearance, these lentils make a great base for salads or as a feature with any kind of protein such as in this Savory Black Lentil Ragout.

To Cook: Combine 2¼ cups water and 1 cup lentils. Bring to a boil and simmer 25–30 minutes or until tender.

French (Puy) Lentils:

Puy lentils are grown in the volcanic soil of a specific region in central France called Le Puy. Puy lentils are known for their dark, bluish-slate-green color and rich, peppery flavor. These high-quality lentils should star as the center of a meal. They make a great base for this hearty Instant Pot Provencal Vegetable Soup, or can be easily featured in a side dish or main dish salad.

To Cook: Combine 2½ cups water with 1 cup lentils. Bring to a boil and simmer 20–30 minutes until tender.

Whether in a salad or soup or as the base of a main dish, lentils make a hearty and healthy addition to any meal. If using a recipe isn’t possible, it’s easy to whip up a tasty lentil-based dish without a lot of direction. Follow the guidelines regarding water to lentil ratio, and add plenty of flavorings to the water itself – an onion (quartered), a bay leaf, or a bundle of other herbs – to flavor the lentils as they cook. Serve with a pan of roasted vegetables for a complete meal. Lentils easily take the place of any hearty grain or legume in most recipes or cooking applications. Heck you can even Sprout Lentils !

Oh, the lentil, one of the most humble pantry items.

Don’t forget to tag your Instagram recipe photos #plantempoweredwellness so we can all see them!

More resources you might appreciate: My Plant-Based 101 to teach you the fundamentals of a plant-based lifestyle. Plant-Based Cooking Ingredient Swaps will help you replace items you’re no longer eating. This list of Essential Kitchen Tools will help you in meal preparation. My article on Creating The Perfect Buddha Bowl will teach you how to build delicious bowls in 5 easy steps.

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