Lentils, a love story.
When you like something so much you write a whole substack about it.
To me, the best foods are those that offer a variety of health benefits, are exciting to eat, and easy to prepare. Lentils are all that and more. And they’re a meal prep hero—they taste great hot and cold, can be refashioned in many ways, and tend to become more flavorful in the days after they’re cooked.
Nutrition facts
There are so many things I want to say about lentils, but first let’s look at the macros. One cup of cooked lentils provides:
230 calories
24 grams of net carbs
16 grams of fiber (!)
18 grams of protein (!!)
Less than 1 measly gram of fat
I can’t just gloss over the fiber content here. It really deserves a moment (or a paragraph). There are truly few foods that offer this much fiber, making lentils an excellent choice to keep your digestive system moving and your gut bacteria thriving! If your goal is to consume around 35-50 grams of fiber per day (which I recommend for most), this one little cup of food could provide almost half of that.
Lentils are also a great plant-based protein. Most people need more than 18 grams per meal, but you could always eat more than a cup or add something on top, like goat cheese, chicken, walnuts, an egg, tofu, edamame beans, etc (more ideas for you later in this post). Mix and match and you can easily hit your protein needs with a lentil-centric meal.
When it comes to micronutrients, lentils are a great source of B vitamins, iron, magnesium, zinc, potassium, and more, and they’re a great base to add on other micronutrient-rich plants like carrots, onion, garlic, spinach, etc.
In short: lentils are very good for you.
What lentils should you buy?
There are many different types of lentils. Here’s a little rundown:
French green (or Puy) lentils: My go-to. They have a robust, peppery taste, and hold up well with cooking.
Brown lentils: These are the most common lentils. They are a little bigger and wider, but are group for soups or interesting dishes like lentil meatballs.
Red lentils: I adore red lentils, which are often used in Indian dishes, like dal.
Beluga lentils: These tiny, dark lentils get their name because of their resemblance to caviar (fun!). Their rich color is a sign of its strong antioxidant content, too. I love them with bright, zesty flavors, like lemon and herbs. Writing this post made me realize that we have not had any beluga lentils in meal prep, and that’s a travesty. Stay tuned, friends…
More good news: cooking lentils is extraordinarily easy. You could literally just simmer them in water for 20 minutes, but I prefer this classic French lentil recipe:
Recipe: French Lentils
Ingredients:
2 tablespoons olive oil
1 medium yellow onion, finely chopped
2 cloves garlic, finely chopped
1 medium carrot, peeled and finely chopped
2 celery stalks, finely chopped
2 1/4 cups French lentils (you may want to quickly sift through these just to make sure there isn’t and debris—like a small stone, it happens)
3 bay leaves
6 cups chicken broth (or water, if you prefer)
Salt
Directions:
Heat a large saucepan to medium and add the olive oil, followed by the onion, garlic, and carrots. Sauté for about 5 minutes, or until soft and fragrant.
Next add the broth (or water), lentils, bay leaves, and salt. Bring to a boil, then lower to a simmer and allow the lentils to cook until most of liquid has been absorbed, about 20-25 minutes.
After 20 minutes, taste the lentils to see if they are done. If there is excess liquid after the lentils are cooked, drain them. Don’t forget to discard the bay leaves.
Eat warm and store leftovers in the fridge for up to 5 days.
Variations
There are many ways to make this your own. You could, of course, omit some of the vegetables. My son, for example, hates onion and always seems to spot them no matter how hard I try to hide it. You could also build on this with kale, mushrooms (my favorite), spinach, or tomato paste. Some extra herbs, especially thyme and red pepper flakes, are great here too.
How to serve
Once you’ve prepped your lentils, they can be used in countless ways. Here are some ideas:
Salads:
Lentils are great in a salad. They add a welcome heartiness to a bowl of leaves. I love to add lentils to mixed greens (chicories like radicchio and frisée are my favorite) with some extra protein (chicken, walnuts, goat’s cheese, hard boiled egg), a simple balsamic vinegar and olive oil drizzle, and some maldon sea salt.
Grain bowls:
Think lentils, brown rice, sautéed greens, pickled red onions, a little extra protein, and a tahini dressing.
Under a protein:
Serve with a hearty white fish, like halibut, and sautéed kale, with roasted chicken and carrots, or pork chops and green beans.
In lettuce cups:
Make a Mediterranean lettuce cup with goat cheese, sliced tomatoes, and cucumbers.
As a side dish:
A little side of lentils is great addition to any meal, and an easy way to feed a crowd.
You could also try some of these lentil preparations:
If you have any other favorite lentil dishes, please pop them in the comments below. And if this post inspired you to whip up a batch of lentils, please let me know!
Yes! I have made the French lentil salad from a few weeks ago several times already (and added a little brown rice!). I also would give an honorable mention to lentil pasta, which while not a recipe, still is a very easy way to get the benefit of lentils 😌