Legume | Vegan Vegetarian Gluten Free High Fiber Low Glycemic

Lentils

Lens culinaris Allergen-Free
lentils

Sourcing & Taxonomy

  • Family Fabaceae
  • Primary Cuisine Middle Eastern|Indian|Mediterranean
  • Seasonality Year-Round
  • Source Lens culinaris seeds

The Forktionary Angle

"The humble powerhouse legume, offering a robust texture and nutritional punch, ideal for satisfying plant-based meals."

Definition

Small, edible legumes known for their lens shape, rich in protein and fiber, a staple in many cuisines worldwide.

Sensory Profile

TasteEarthy, Nutty, Mildly savory
TextureSoft, Mealy (cooked), Firm (raw)
AromaMildly earthy, Vegetal
AcidityLow

Technical Metrics

Cooking Time (average)

20-30 minutes (no pre-soaking)

Fiber per Cup (cooked)

Approx. 16 grams

Protein per Cup (cooked)

Approx. 18 grams

Nutrition Facts

Per 99g (1/2 cup cooked)
Calories116 kcal
Total Fat0.4g
Saturated Fat0.1g
Trans Fat0g
Cholesterol0mg
Protein9g
Total Carbohydrate20g
Dietary Fiber8g
Total Sugars0.3g
Calcium19mg
Iron3.3mg
Potassium369mg

Chef’s Secret

Soaking dried lentils (except red) can reduce cooking time and improve digestibility, but it's often not strictly necessary.

Substitutions

Best Match

Split Peas

1:1

Similar texture and earthy flavor, good for soups.

Black Beans

1:1

Good for stews, provides similar protein and fiber.

Chickpeas

1:1

Heartier texture, suitable for salads and curries.

Mung Beans

1:1

Quicker cooking time, milder flavor, good for daal.

Buying Guide

Look for whole, uncracked, uniformly colored lentils. Store in a cool, dry place.

Flavor Pairings

Cumin coriander turmeric garlic onion tomatoes spinach lemon.

Recipes Using Lentils

Lentils Winter Beans Seasonal

1 Hour Smoky Ham And Lentil Soup

This award-winning smoky ham and lentil soup recipe is a hearty, flavorful, and slightly spicy masterpiece! Inspired by a catering chef's cafe secret, this recipe is perfect for chilly fall and winter evenings. Serve with warm, crusty bread for the ultimate comfort food experience. Quick on the stovetop (60 minutes) or slow and easy in your crockpot (10 hours).

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Cuisine Cuisine Dietary Low Cholesterol

Adas Polo Persian Rice With Lentils

Experience the rich flavors of Persia with this incredible Adas Polo recipe! This hearty and aromatic dish combines fluffy basmati rice, savory lentils, sweet caramelized onions, and plump raisins, all infused with warming spices. Perfect served alongside succulent chicken or lamb, or enjoyed as a satisfying vegetarian option. This easy-to-follow recipe will transport your taste buds to the heart of Iran!

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Presentation Occasion Fall African

African Vegetable Stew

Experience the warm embrace of Africa with this vibrant vegetable stew! Cinnamon takes center stage, its fragrant warmth weaving through a medley of vegetables and spices for a truly unique and satisfying flavor profile. This hearty and healthy stew is perfect for a weeknight meal or a special occasion.

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Holiday Event Dietary Preparation Dinner Party

Aj De Lentejas Bolivian Spicy Lentil Stew

A vibrant and flavorful vegan Ajiaco de Lentejas, a traditional Bolivian lentil stew with a zesty Ecuadorian-inspired salsa! This hearty and satisfying recipe is perfect for a chilly evening. Experience the rich blend of spices and textures in this globally-inspired dish, featuring a bright salsa common to Ecuador, Chile, Peru, and Northern Chile. Easy to follow instructions for a delicious and authentic meal.

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Holiday Event Lentils Course Occasion

Alexandra Soup

A heartwarming and flavorful soup, passed down through generations! This recipe hails from the prestigious "old dough school" (Glasgow West of Scotland College of Domestic Science, now part of Glasgow Caledonian University), featured in their 1967 cookbook. This comforting classic, perfect for Christmas or any chilly evening, combines barley and lentils for a hearty and nutritious meal. Discover the rich history and simple elegance of this traditional Scottish soup.

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Served Hot One Dish Meal Canadian Main Ingredient

All American County Fair Prize Winning Chili

This legendary chili recipe, perfected over years, consistently wins raves! Make a massive batch (enough for 30-40 servings!) to freeze and enjoy for months. Its rich, flavorful profile (cumin-free!) is packed with heat and satisfying goodness. Perfect for chili dogs, or topped with cheddar, sour cream, bread, and nacho chips. Share your county fair success (and maybe your favorite pie recipe!) with me if you win!

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Main Ingredient Inexpensive Preparation Time To Make

Alton Brown's Lentil Soup

This hearty and flavorful lentil soup recipe is a Good Eats classic, adapted from Alton Brown's iconic lentil episode. Perfect for a cozy weeknight meal, this recipe delivers a rich, satisfying soup packed with vegetables and protein. Easy to follow instructions and customizable to your taste!

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3 Steps Or Less Weeknight Stove Top American

Aunt Bee's Lentil Soup

Step back in time with this classic lentil soup recipe, straight from the beloved Andy Griffith Show! Aunt Bee's secret family recipe delivers a hearty, flavorful soup that's perfect for a chilly evening. This comforting dish boasts tender lentils, savory vegetables, and a touch of home-style goodness. Easy to make and even easier to love, this recipe is a guaranteed crowd-pleaser. Get ready to experience a taste of Mayberry!

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Potluck Oven Side Dishes To Go

Baked Lentil Casserole

This hearty Baked Lentil Casserole is bursting with fresh herbs and savory flavors! A perfect meatless main course or a satisfying side dish, it's quick to prepare and incredibly delicious. Serve with a simple salad for a complete and healthy vegetarian meal. Get ready to impress your family and friends with this flavorful and surprisingly easy recipe!

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Potluck Preparation Time To Make Occasion

Baked Rice And Lentils

Elevate your next dinner party with this stunning Baked Rice and Lentils dish! A hearty and flavorful alternative to potatoes, this recipe is incredibly versatile. Enjoy it warm as a comforting main course or chilled as a refreshing side. Easily adaptable for vegetarians, this recipe is perfect for meal prepping – leftovers freeze beautifully for future enjoyment. Impress your guests with this unique and delicious side or main dish!

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Course Preparation Fall Pasta Rice And Grains

Barley And Lentil Soup

Warm up with this comforting and flavorful barley and lentil soup! Packed with protein and vegetables, this hearty recipe is perfect for a chilly evening. A family favorite for a reason, this easy-to-make soup is sure to become a staple in your kitchen. Get the recipe now!

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Course Lentils 4 Hours Or Less Occasion

Basque Chorizo And Lentil Soup

A hearty and flavorful Basque-style soup, perfect for a chilly evening! This recipe combines the richness of chorizo with the heartiness of lentils and a medley of colorful vegetables. Experience the authentic taste of Spain with this easy-to-follow recipe – perfect for both weeknight dinners and special occasions. Get ready for a delicious culinary journey!

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Main Dish Lunch Low In Something Healthy

Bbq Veggie Joes

A hearty and flavorful meatless twist on a classic! These BBQ Veggie Joes are packed with tender lentils, sweet veggies, and a tangy BBQ sauce, all nestled in a warm pita pocket. Perfect for a satisfying vegetarian lunch or dinner.

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Low Calorie Preparation Beans Course

Beef And Lentil Stew

This hearty Beef and Lentil Stew is the perfect comforting meal for a chilly evening. Tender beef chunks simmered with earthy lentils, savory vegetables, and aromatic spices create a rich and satisfying dish that's surprisingly easy to make. Perfect for a weeknight dinner or a cozy weekend meal!

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One Dish Meal North American Vegan Beans

Lenten Lentils Oaxacan Style

Transport your taste buds to Oaxaca, Mexico with this vibrant Lenten Lentils recipe! A traditional Oaxacan favorite, these luscious lentils boast a unique tropical flair thanks to the addition of pineapple, plantain, cloves, and allspice. The generous dose of garlic adds a delicious zip, perfectly complemented by crispy fried plantain slices as a garnish. This hearty and flavorful vegetarian dish is perfect for Lent or any time you crave a taste of sunshine.

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Meat Dietary Low Sodium Occasion

Moroccan Soup To Fill The Tummy

Craving a warming, satisfying Moroccan-inspired soup? This recipe replaces traditional lamb with succulent chicken, creating a surprisingly delicious and hearty meal that will keep you full and energized for hours! Packed with vibrant spices and fresh vegetables, it's the perfect comfort food for a chilly evening. Easy to follow instructions make this a perfect recipe for both beginners and experienced cooks.

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