9 Easy and Delicious Ways to Add Lentils to Your Diet
- Jane Guo
- May 29
- 5 min read
Lentils are one of the most affordable and underrated superfoods in your pantry. Packed with protein, fiber, and essential nutrients, they’re easy to cook and endlessly versatile. Whether you're plant-based, budget-conscious, or just looking to switch things up, here are 9 delicious ways to start using them today. We’ll also cover the health benefits of lentils and easy ways to prepare them.
Why Are Lentils Good for You?
Lentils are one of the best sources of plant-based protein and dietary fiber, making them a nutritional powerhouse. Just half a cup of cooked lentils provides:
9 g of protein
8 g of fiber
3.3 mg of iron (about 17% of daily needs)
180 mcg of folate (about 45% of daily needs for most people and 30% of daily needs for pregnancy)
Significant amounts of magnesium, potassium, zinc, and B vitamins
Lentils contain both soluble and insoluble fiber. Soluble fiber helps lower cholesterol and stabilize blood sugar levels, while insoluble fiber supports regular digestion and promotes a healthy gut microbiome. Lentils provide fibers that serve as prebiotics, which help feed the good bacteria in our gut and reduce the risk of gut-related diseases. Read these articles for the ultimate guide to fiber and a list of high-fiber grocery products.
In addition to macronutrients and minerals, lentils are rich in polyphenols, which are natural compounds that offer antioxidant and anti-inflammatory benefits. Polyphenols help protect the body from chronic diseases like heart disease, type 2 diabetes, and some cancers. If you like reading science-y papers, here's a great paper about polyphenols in lentils and their health benefits.
Lentils are naturally low in fat, have a low glycemic index, and are naturally gluten-free. They are affordable, easy to cook, and pack a nutritional punch.
How to Cook Lentils (Plus No-Cook Options)
Cooking lentils from scratch is easy and doesn’t require soaking, making them one of the quickest legumes to prepare.
How to cook dry lentils:
Rinse dry lentils in a fine mesh strainer.
For every 1 cup of lentils, use 2 cups of water. Add water and lentils to a pot.
Bring to a boil, then simmer uncovered:
For red lentils, simmer for ~15 minutes (soft and creamy texture)
For brown/green lentils, simmer ~20–30 minutes (firm texture)
Drain excess water and season to taste.
Ways to add flavor:
Boil in veggie broth
Boil with a bay leaf
Try a blend of cayenne, paprika, and cumin for a spiced lentil flavor
Try a blend of herbs like thyme and rosemary to bring out the earthy flavor of lentils
Don’t Want to Cook from Scratch? Try These:
Canned lentils (just drain and rinse)
Pre-steamed lentils in the refrigerated section (like these from Trader Joe’s)
Microwave-ready lentils, shelf-stable (like these from Target)
9 Easy Ways to Eat More Lentils (With Links to Recipes)
1. Use Lentils in Soups and Stews
Lentils are perfect for hearty soups and stews. Red lentils break down for a creamy texture in your soup, while green or brown lentils stay firm. Toss pre-cooked lentils into canned soups to boost protein and fiber.
Try these recipes:
2. Use Lentils as a Taco or Burrito Filling
Because lentils are a good protein source, they make a great ground meat substitute for tacos and burritos. Cook them with onion, garlic, cumin, and chili powder until soft and slightly mashed. Drain any excess cooking liquid. Serve in tortillas with avocado, salsa, and shredded lettuce. You can also use them in taco bowls or quesadillas. Canned lentils work well and cut prep time in half.
Try these recipes:
3. Sprinkle on Salads for Extra Protein, or Make Lentil Salad
Sprinkle lentils on your usual salad for a protein and fiber boost. Or make a lentil salad with the recipes below. For salads, use black or green lentils because they hold their shape better. You can meal prep them in advance and store in the fridge for up to 5-7 days.
Try these recipes:
4. Add to Pasta Sauce
Mix lentils into marinara sauce for a meaty texture with extra protein and fiber. Green or brown lentils work best here because their texture stays firm. Serve the lentil marinara sauce over your favorite pasta.
Try these recipes:
5. Make Lentil Patties or Veggie Burgers
Turn lentils into veggie burger patties by combining them with oats, grated veggies, spices, and an egg or flax egg. Shape into patties and bake or pan-fry. You can eat the patties in a burger, in a salad, or as part of a bowl. Great for freezing and quick weeknight dinners.
Try these recipes:
6. Meal Prep Lentil Bowls
Bowls are easy to customize, and they keep well in the fridge as meal prep. Add lentil bowls to your next meal prep bowl. Add dressing immediately before eating to avoid your ingredients turning soggy.
Try these recipes:
7. Add Lentils to a Savory or Sweet Breakfast
Lentils aren’t just for lunch and dinner. The fiber and protein from the lentils will help keep you full and energized throughout the morning.
Try these recipes:
8. Cook a One-Pot Lentil Curry or Dahl
The term 'dal' refers to both the ingredients (often lentils, peas, and beans) and the final dish made from these ingredients. Experiment with different dal recipes that use different types of lentils, peas, and beans. Serve with rice or roti for a comforting Indian meal.
Try these recipes:
9. Mix into Rice or Quinoa
Mix cooked lentils into rice, quinoa, or couscous for added protein, fiber, and texture. They work well in stir-fries, grain bowls, or as stuffing for peppers. Season with herbs, garlic, or lemon for extra flavor. Rice paired with lentils creates a complete protein source, meaning it provides all essential amino acids in significant amounts.
Try these recipes:
Want guidance on safely transitioning to a plant-based diet? Or need nutrition guidance for a healthy lifestyle? Book an appointment with our expert registered dietitian for personalized guidance.
AI Acknowledgment: A generative AI tool was used to brainstorm and draft this article. All images in this article were generated by an AI tool. The article was reviewed, revised, and approved by an expert human registered dietitian.
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