Lentils: the small but mighty legume

Did you know that a half-cup of cooked lentils has 9 grams of protein and 8 grams of fiber? Loaded with nutritional goodness, lentils are a pantry essential that can be easily incorporated into any dish.

six different colored lentils in bowls on a white background

They’re also a great way to add color to your favorite dish. Red lentils – which look more orange to some – cook faster than the brown and green varieties. But, if you’re looking for a more robust and earthy flavor…green is the way to go! You also might want to try one of our favorites, Beluga lentils. They are aptly named for their small shape and deep black color; they are full-bodied in flavor and pair well with other proteins or “meaty” vegetables (like mushrooms). Green, black and brown lentils stay firm and hold their shape after cooking, making them a tasty choice for all types of salads, sides, and mains.

To start, rinse your lentils in cold water to check for dirt and debris before cooking. Unlike other legumes, there is no need to pre-soak them, but you do need to give them enough water in the pot (they will double or triple in size!). A good rule of thumb is 1 cup of lentils to 1.5 cups of liquid.

For a healthy meal that’s sure to please the whole family, check out some of our favorite lentil recipes: