Lentils Are Cheap, Delicious, & Loaded With Protein: Here Are 5 Ways To Cook With Them

December 11, 2024

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Lentils are a superfood! Part of the legume family, lentils are very nutritious and high in fiber and protein. They contain iron, zinc, folate, potassium, magnesium, and a broad range of important plant compounds called phytochemicals that protect against chronic diseases. Consuming lentils also boosts heart health, improves overall gut function by supporting your digestive system, and can protect against diabetes and obesity.

Lentils are budget-friendly and a cheaper way to get protein. This versatile food costs just a fraction of what animal proteins like meat and eggs cost and are shelf-stable. They last up to a year in your pantry, helping reduce food waste from spoilage, and are a highly adaptable ingredient.

There is no better time to start your lentil journey than now because Plant Based Treaty is currently running an exciting campaign to try and get 100 cafés in 100 towns and cities to increase plant-based options in 2024. If they succeed, that’s 10,000 menu changes and plant-based promotions worldwide! Whether you are participating in the 100 Cafés Campaign and are encouraging restaurants to promote lentil dishes to help normalize plant-based food, or want to create tasty meals in your own kitchen, keep reading for inspiring lentil dishes from around the world.

1. India – Red Lentil Curry

Almost half of the world’s lentils are consumed in India and farming lentils dates back to 2500 BC. NPR states that India grows over 50 different varieties of lentils and almost every traditional Indian meal includes at least one lentil dish. Many types of lentils are used in India including chana dal, urad dal, toor dal, and masoor dal, each variety bringing a special flavor to the meal.

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Red lentil one pot curry. Photo and recipe: Rainbow Plant Life

Nisha, the mastermind behind Rainbow Plant Life, went vegan after watching 10 documentaries on factory farming over three nights. Her recipe for Red Lentil Curry is super creamy, made in one pot, and inspired by Indian traditions. In addition to red lentils, the dish contains coconut milk, ground Indian spices including garam masala, serrano peppers, ginger, garlic, and almond butter. The red lentils in this dish pack it full of healthy plant-based protein. Another Indian lentil recipe from Rainbow Plant Life is Restaurant-Style Dal Tadka. Nisha explains Dal is the Hindi word for lentil, and “in India, dal refers not only to the dish but also the lentils themselves.”

2. Jamaica – Jamaican Jerk Lentils

Next time you want a taste of the Caribbean, try making zesty Jamaican Inspired Jerk Lentils by Plant-Based RD. Created by Catherine, a vegan registered dietician and best-selling cookbook author, she aims to share evidence-based nutrition information and how to apply it to daily meals.
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Jamaican Inspired Jerk Lentils - Photo and recipe: Catherine Perez

This lentil recipe uses her homemade jerk spice blend combining a lot of the traditional seasonings found in typical Jamaican seasoning mixes which date back to the practice of jerking. This dish captures the smoky, spicy, and sweet flavors of Jamaican cuisine without animal products and you can use the same spices with beans and veggies, just keep them in a sealed glass jar. For more lentil dishes, Catherine shared a video to Instagram of her Double Lentil Sweet Potato Soup that’s loaded with veggies and protein and two kinds of lentils, one to make the soup creamy and the other for a crunchy texture.

3. Egypt – Koshari (Egyptian Street Food)

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Koshari is a naturally vegan Egyptian street food - Photo and recipe: Daughter of Seitan

 
The pyramids in Egypt were built by people fuelled by lentils! Evidence suggests ancient Egyptians have been eating lentils since before 2600 BC, so they have had plenty of time to come up with delicious meal ideas for this nourishing legume. Vegan food blogger Mimi writes about a vegan Egyptian street food called Koshari on her website, Daughter of Seitan. It’s made with rice, lentils, macaroni, chickpeas, tomato sauce, and crispy onions. During a trip to Egypt she learned about Egyptian culture and this cool Egyptian street food that is hearty, cheap, and easy to make. The recipe is based on what New Yorkers call a Garbage Plate, each ingredient is added in layers, one over the other. Koshari is the healthier plant-based version since there are no animal products used in this affordable and delicious meal.

4. Spain – Spanish Lentil Soup

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Spanish lentil soup, Sopa de Lenteja (Photo and recipe: Vegan Cocotte)

Lentils are a big part of Spain’s history and ingrained in traditions and culture. During the Civil War, lentils saved thousands of people from starvation and were a main source of nourishment. Although traditionally in Spain lentils were served with animal products, these days more people are following a vegan or vegetarian diet resulting in more plant-based dishes. With winter around the corner nothing beats a hot bowl of hearty soup. This recipe for Spanish Lentil Soup with Vegetables, Sopa de Lentejas, posted to Vegan Cocotte by recipe blogger Paris, looks absolutely delicious. His soup is packed with nutritious foods like carrots, celery, parsnips, spinach, garlic, and smoked paprika contributing to the rich and bold flavors. This meal is ideal for people on a budget due to the humble ingredients. Whether you choose brown or green lentils, sopa de lentejas can be made in one pot and pairs perfectly with rustic whole grain bread.

5. Morocco – Moroccan Stew

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Moroccan Lentil Soup with paprika and turmeric (Photo and recipe: Forks Over Knives)

Lentils are classic to Moroccan cuisine and have been passed down from generations in family recipes like stews and soups. Medinas in Morocco are multicultural places, usually walled, with deep-rooted traditions and history where local artisans sell vibrant and colorful spices in woven baskets or plastic tubs. These spices include paprika, cumin, turmeric, cinnamon, and ginger and are a vital part of Moroccan dishes.

Purely Kaylie’s recipe for Vegan Moroccan Stew uses green lentils, chickpeas, carrots, kale, and sweet potatoes simmered in a Moroccan-inspired veggie broth. Flavored with cumin, cinnamon, ginger, and coriander, it’s both sweet and savory. Inspired by Moroccan traditions, this recipe is the perfect warm, cozy, and nourishing vegan meal on a chilly day. If you are craving a hearty soup with red lentils, Forks Over Knives shares a tasty recipe for Moroccan Lentil Soup with paprika and turmeric.

Bon Appetit!!

To learn more about switching to a plant-based diet, download Plant Based Treaty’s plant-based starter guide loaded with information on calcium, protein, iron, sources of vitamin C and more.

It’s not too late to register your city to get 100 cafes in 100 towns and cities to increase plant-based options in 2024 and inspire change.

Written by Miriam Porter

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