Lentils are a mighty source of plant-protein and a game changer in vegan cooking. Here are 25 versatile & nutritious lentil recipes that I know you’ll love!
Early in the pandemic last spring, I polled readers on Instagram stories about what type of recipes they’d most like to see on the blog. I wanted to know what would be practical and comforting, the two qualities that seemed to matter most to everyone.
I wasn’t surprised that there was interest in shelf-stable foods. Beans and grains were getting lots of attention, thanks to their practicality for shelter-in-place living. Still, I was shocked at how many people wanted lentil recipes! Lentils were all the rage.
Looking back, I guess I shouldn’t have been so surprised. Lentils have all of the shelf-stable convenience and good nutrition of beans. But they’re quicker cooking than beans are, and they don’t require any overnight soaking. They’re inexpensive, nourishing, and easy to cook with.
One year later, the end of quarantine is on the horizon. But I cherished lentils before the pandemic, and I love them every bit as much now. They’re one of my favorite ways to nutrition to my plant-based recipes.
Lentil nutrition
Lentils are an excellent source of so many essential nutrients. This includes B vitamins, zinc, iron, potassium, and magnesium.
Half a cup of lentils contains about eight grams of fiber, which is beneficial for digestive health and can also help to support cardiac health.
Best of all, lentils are packed with plant protein. Protein adequacy within a vegan diet is one of the pillars of my practice as a registered dietitian, and it’s also the focus of Power Plates. I’ve seen time and time again how essential adequate protein is to longterm success with veganism, and I’m always looking to give my clients new recipe and meal ideas that maximize plant protein.
That same half cup serving of cooked lentils provides about ten grams of protein. That’s an excellent amount from one single ingredient within a meal. In many of the recipes I share below, lentils are joined by other protein-rich ingredients for even more nutrient density.
25 versatile & nutritious lentil recipes
I cook with lentils so often, and have made so many recipes with them, that it’s hard to pick even twenty-five of my favorites! But here they are, including a lentil walnut pate that’s one of my favorite, go-to snacks.
And finally, my lentil walnut pate!
I can’t tell you how many times I’ve made this versatile dip/spread. It was a meal prep staple for me in grad school, because I could use it in so many ways: on sandwiches or wraps, as a snack, on toast for breakfast in the morning, and so on.
I’ve served the pate to many, many friends over the years as well. It’s a great hors d’oeuvre, and it’s really good on vegan crostini.
25 Versatile & Nutritious Lentil Recipes: Lentil Walnut Pate
Ingredients
- 3/4 cup dry brown or green lentils (or 1 14.5-ounce can lentils, drained)
- 3/4 cup raw walnut halves or pieces
- 2 teaspoons olive oil (substitute 2 tablespoons vegetable broth)
- 2 shallots, chopped
- 2 cloves garlic, chopped
- 2 teaspoons fresh thyme leaves (or 1 teaspoon dried thyme or rosemary)
- 1 tablespoon apple cider vinegar
- 2 teaspoons freshly squeezed lemon juice
- 1/2 teaspoon fine salt
- 1 tablespoon white miso (substitute additional 1/4 teaspoon salt)
- 1/4 teaspoon freshly ground black pepper
Instructions
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Place the lentils in a medium sized sauce pan. Fill the pan with enough water to submerge the lentils by a few inches. Bring the water to a boil and reduce to a simmer. Simmer for 20-25, or until the lentils are tender but not watery or mushy (I always do a first check at the 18-minute mark). Drain the lentils and set them aside.
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While the lentils cook, heat a medium sized sauté pan over low heat. Add the walnuts. Toast the walnuts for about 5 minutes, stirring constantly, or until they're lightly browned and smell nutty. Remove the walnuts from heat and set aside.
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Return the pan to the stovetop and increase the heat to medium. Add the olive oil and shallots. Cook the shallots for 2 minutes, stirring constantly, and then add the garlic. Cook the garlic and shallots for another 3 minutes, or until everything is soft and fragrant. Add the lentils and combine ingredients well. Remove the pan from heat.
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When the lentils are cooked and drained, add the toasted walnuts to your food processor, along with the salt. Process until the walnuts form a fine meal. Add the lentil mixture and all other ingredients, along with 1/3-1/2 cup water (as much as you need to get a thick, yet smooth and spreadable consistency, similar to hummus). Process the pate till smooth, stopping occasionally to scrape the bowl down. Serve the pate with toast, crackers, or vegetable crudités.
Notes
Brown food really is the tastiest—and so often the most nutritious, too. Enjoy these many lentil-filled recipes, friends!
xo
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