Looking for simple, budget‑friendly meals that pack a nutritional punch? Lentils are the answer. These legumes are inexpensive, high in protein, fiber, and essential minerals, and they cook faster than most beans.
In this article you’ll find three standout lentil dishes, each with a clear ingredient list measured in grams for precision. From a warming soup to a refreshing salad and a fragrant curry, everything is designed for busy weeknights and mindful eating.
Why Lentils Are Your New Best FriendLentils contain about 18 grams of protein per 100 grams and are an excellent source of folate, iron, and B vitamins. Their low glycemic index makes them a great option for maintaining steady blood sugar levels. With so many health benefits, lentils deserve a shelf‑space spot in every home.
Basic Cooking Tips• Sort lentils before cooking to remove small stones and debris.
• Rinse 2–3 times under cold water until the water runs clear.
• Green and brown lentils keep their shape; red lentils break down and are good for soups.
• A quick blanch in boiling water for 2 minutes removes bitterness.
• Adjust consistency by adding reserved cooking liquid or water.
Recipe 1: Classic Lentil SoupIngredients:
- 200g dried green lentils
- 200g carrots, diced
- 150g onion, chopped
- 3 cloves garlic, minced
- 300g diced potatoes
- 10g cumin powder
- 5g cayenne pepper
- 5g dried thyme
- 5g sea salt
- 3g black pepper
- 500ml vegetable broth
- 30g fresh parsley, chopped
- 20g lemon juice
Heat a pot over medium heat and sauté onion, garlic, and carrots in a tablespoon of oil until softened. Add lentils, potatoes, spices, and broth. Bring to a boil, reduce heat, and simmer for 25 minutes or until lentils are tender. Stir in lemon juice, parsley, and season to taste. Serve hot or store in the fridge for up to 4 days.
Recipe 2: Mediterranean Lentil SaladIngredients:
- 150g cooked green lentils
- 100g cucumber, diced
- 90g cherry tomatoes, halved
- 50g red onion, finely sliced
- 30g black olives, pitted and sliced
- 20g capers
- 15g fresh parsley, chopped
- 200g mixed salad greens
- 10g lemon juice
- 5g Dijon mustard
- 50g olive oil
- 5g sea salt
- 3g black pepper
In a large bowl toss lentils, cucumber, tomatoes, onion, olives, capers, parsley, and greens. Whisk together lemon juice, mustard, olive oil, salt, and pepper for the dressing. Pour over the salad, toss gently, and serve immediately or chill for up to 2 hours.
Recipe 3: Quick Lentil CurryIngredients:
- 200g red lentils
- 100g onion, diced
- 20g garlic, minced
- 10g ginger, grated
- 10g cumin seeds
- 10g coriander powder
- 5g turmeric powder
- 5g garam masala
- 5g sea salt
- 400ml coconut milk
- 100g tomato puree
- 400ml water
- 15g fresh cilantro, chopped
Sauté onion, garlic, ginger, and cumin seeds in a splash of oil until fragrant. Stir in coriander, turmeric, garam masala, and salt, cooking for another minute. Add lentils, tomato puree, coconut milk, and water, bring to a boil, then reduce heat and simmer for 15 minutes. Garnish with cilantro and serve over steamed rice or with naan.
These lentil dishes are proof that simple ingredients can create diverse, delicious meals. Plus, the measured gram amounts help you stay precise, whether you’re tracking macros or just want consistent results every time.