Introduction
Lentils are one of the most versatile legumes, providing a protein-packed, budget‑friendly base for countless dishes. Their quick cooking time, earthy flavor, and easy availability make them a staple in kitchens around the world, especially for those seeking quick, nutritious, and satisfying meals.
This article explores three simple lentil recipes that can be prepared in under 30 minutes: a Mediterranean lentil salad, a creamy lentil and spinach soup, and a spiced lentil and vegetable stir‑fry. Each recipe includes a precise ingredients list with metric measurements to help you shop and prep efficiently.
Why Lentils? They’re low in fat, high in fiber, and contain essential minerals like iron and folate. The protein content is comparable to meat, making lentils an excellent choice for vegetarians and vegans alike. With a mild taste, they absorb spices and herbs beautifully, giving you endless flavor possibilities.
Recipe 1: Mediterranean Lentil Salad
- Red lentils 200 g
- Water 400 g
- Cherry tomatoes, halved 100 g
- Cucumber, diced 80 g
- Red onion, finely chopped 30 g
- Kalamata olives, pitted 40 g
- Fresh parsley, chopped 15 g
- Lemon juice 30 ml
- Olive oil 25 ml
- Salt 3 g
- Black pepper 1 g
Cook the lentils in the water until tender but still firm, about 15 minutes. Drain and blend with the vegetables, olives, and herbs. Dress with lemon juice, olive oil, salt, and pepper. Chill for 10 minutes before serving.
Recipe 2: Creamy Lentil & Spinach Soup
- Green lentils 150 g
- Vegetable stock 500 ml
- Carrot, grated 80 g
- Celery, diced 40 g
- Onion, diced 30 g
- Garlic cloves, minced 10 g
- Spinach, washed 100 g
- Whole milk 50 ml
- Olive oil 15 ml
- Salt 4 g
- Black pepper 2 g
- Fresh thyme 1 g
Sauté onion, garlic, celery, and carrot in olive oil until translucent. Add lentils, stock, salt, pepper, and thyme. Simmer for 15 minutes, then stir in spinach and milk. Blend until smooth, adjust seasoning, and serve hot.
Recipe 3: Spiced Lentil & Vegetable Stir‑Fry
- Yellow lentils 180 g
- Water 360 g
- Red bell pepper, sliced 80 g
- Broccoli florets 90 g
- Zucchini, sliced 70 g
- Onion, sliced 30 g
- Red curry paste 20 g
- Coconut milk 60 ml
- Lime zest 2 g
- Olive oil 10 ml
- Sea salt 3 g
- Fresh cilantro, chopped 5 g
Cook lentils in water until just tender, 12 minutes. Heat oil in a pan, add onion, curry paste, and sauté briefly. Drop in lentils, vegetables, and coconut milk. Stir‑fry until vegetables are crisp‑tender. Finish with lime zest, cilantro, and salt.
Tips for Success
1. Rinse lentils before cooking to remove dust. 2. For a richer flavor, sauté aromatics in oil or butter before adding lentils. 3. Adjust thickness by adding more stock or liquid. 4. Experiment with spices such as cumin, paprika, or smoked salt for different flavor profiles.
These easy lentil dishes not only satisfy hunger but also promote a healthy lifestyle. Whether you’re a busy professional or a student on a budget, lentils prove that nutritious meals can be both simple and delicious.
Enjoy experimenting!