When it comes to a healthy and nutritious meal, few ingredients are as versatile or delicious as lentils. These small, disk-shaped legumes pack a big punch when it comes to protein, fiber, and vitamins. And with their mild flavor, they pair well with a wide range of spices, herbs, and other ingredients, making them a great addition to many different types of dishes.
From hearty stews and soups to flavorful salads and curries, lentils can be used in countless ways to create delicious and nutritious meals. In this article, we’ll explore 18 mouthwatering healthy lentil recipes that are sure to please even the pickiest eaters. Whether you’re looking for a quick and easy weeknight dinner or a special occasion meal, these flavorful recipes are sure to become new favorites.
Spicy Red Lentil Soup with Coconut Milk
This hearty and comforting soup combines the creamy richness of coconut milk with the warm, spicy flavors of red lentils and aromatic spices. Perfect for a cozy evening meal or as a nutritious lunch option.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper
– 1 can (14 oz) diced tomatoes
– 2 cups vegetable broth
– 1 cup coconut milk
– Salt and pepper, to taste
– Fresh cilantro, for garnish (optional)
Instructions:
1. In a large pot, heat oil over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, smoked paprika, and cayenne pepper. Cook for 1 minute.
3. Stir in lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
4. Stir in coconut milk and season with salt and pepper to taste.
5. Serve hot, garnished with fresh cilantro if desired.
Cooking Time: 25-30 minutes
Garlicky Lentil and Spinach Stew
This hearty stew is a flavorful and nutritious meal that’s perfect for a chilly evening. With the warmth of garlic, red lentils, and spinach, this dish will become a new favorite.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 cloves garlic, minced
– 1 onion, chopped
– 2 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Fresh spinach leaves, chopped (about 1 cup)
– Olive oil, for cooking
Instructions:
1. In a large pot, heat 2 tablespoons of olive oil over medium-high heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the lentils, vegetable broth, diced tomatoes, cumin, salt, and pepper. Stir to combine.
5. Bring the mixture to a boil, then reduce heat to low and simmer for 30-40 minutes or until the lentils are tender.
6. Stir in chopped spinach leaves and cook until wilted.
7. Serve hot, garnished with additional spinach if desired.
Cooking Time: 45-50 minutes
Mediterranean Lentil Salad with Feta
Mediterranean Lentil Salad with Feta: A flavorful and nutritious salad that combines the earthy taste of lentils with the tanginess of feta cheese, all wrapped up in a Mediterranean-inspired package.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped cucumber
– 1/4 cup crumbled feta cheese
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley or oregano leaves for garnish (optional)
Instructions:
1. Cook the lentils according to package instructions or simmer in water/broth for 20-25 minutes, until tender.
2. In a large bowl, combine the cooked lentils, red bell pepper, cucumber, and feta cheese.
3. In a small bowl, whisk together olive oil, garlic, and lemon juice.
4. Pour the dressing over the lentil mixture and toss to combine.
5. Season with salt and pepper to taste.
6. Garnish with fresh herbs, if desired.
Cooking Time: 20-25 minutes
Turmeric-Spiced Lentil Curry
A comforting and flavorful vegetarian dish that’s perfect for a weeknight dinner or special occasion. This recipe combines the warmth of turmeric with the comfort of red lentils, resulting in a rich and aromatic curry.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1/2 teaspoon turmeric powder
– 1 can (14 oz) diced tomatoes
– 2 cups vegetable broth
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. In a large saucepan, heat 2 tablespoons of oil over medium heat.
2. Add onions, garlic, and ginger; cook until onions are translucent (5 minutes).
3. Stir in cumin, coriander, turmeric, and salt. Cook for 1 minute.
4. Add lentils, diced tomatoes, and broth. Bring to a boil, then reduce heat and simmer (30-40 minutes or until lentils are tender).
5. Season with pepper to taste. Garnish with cilantro leaves.
Cooking Time: 35-45 minutes
Lentil and Quinoa Stuffed Peppers
This recipe combines the nutritious power of lentils and quinoa with the sweetness of bell peppers, creating a flavorful and filling vegetarian dish. Perfect for a weeknight dinner or a special occasion.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked lentils
– 1 cup cooked quinoa
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup grated cheddar cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large bowl, mix cooked lentils, quinoa, onion, garlic, and cheese (if using).
4. Stuff each pepper with the lentil-quinoa mixture, filling to the top.
5. Drizzle with olive oil and season with salt and pepper.
6. Bake for 25-30 minutes or until peppers are tender.
Cooking Time: 25-30 minutes
Creamy Lentil and Mushroom Risotto
This hearty risotto combines the comforting flavors of sautéed mushrooms and cooked lentils with a rich and creamy sauce, perfect for a cozy dinner or special occasion.
Ingredients:
– 1 cup Arborio rice
– 4 cups vegetable broth, warmed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 8 oz cremini mushrooms, sliced
– 1/2 cup cooked lentils
– 1/2 cup grated Parmesan cheese
– 1 tablespoon butter
– Salt and pepper to taste
Instructions:
1. Heat the broth in a separate pot.
2. In a large skillet, sauté the onion and mushrooms in olive oil until tender.
3. Add the Arborio rice and cook for 1-2 minutes, stirring constantly.
4. Add the warmed broth, one cup at a time, stirring continuously until absorbed before adding the next cup.
5. Stir in cooked lentils, Parmesan cheese, and butter.
6. Season with salt and pepper to taste.
7. Serve immediately.
Cooking Time: 25-30 minutes
Lentil and Sweet Potato Buddha Bowl
This hearty bowl combines nutritious lentils and sweet potatoes with aromatic spices, perfect for a comforting and nourishing meal.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 medium sweet potatoes, peeled and cubed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 2 tablespoons olive oil
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium saucepan, combine lentils and 4 cups water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until tender.
3. Toss sweet potatoes with 1 tablespoon olive oil, cumin, smoked paprika, salt, and pepper on a baking sheet. Roast for 30-35 minutes or until tender.
4. In a large skillet, cook chopped onion and minced garlic over medium heat until softened.
5. Combine cooked lentils, roasted sweet potatoes, and sautéed onions in a bowl. Serve warm, garnished with cilantro leaves if desired.
Cooking Time: 45-50 minutes
Moroccan-Spiced Lentil and Chickpea Stew
This hearty stew combines the comforting warmth of lentils and chickpeas with the exotic flavors of Morocco. Aromatic spices like cumin, coriander, and cinnamon transport you to the bustling souks of Marrakech.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 1 can (14 oz) chickpeas, drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon ground cinnamon
– 1/2 teaspoon ground turmeric
– 1 can (14 oz) diced tomatoes
– 4 cups vegetable broth
– Salt and pepper, to taste
– Fresh parsley or cilantro, chopped (optional)
Instructions:
1. In a large pot, heat the oil over medium-high. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, coriander, cinnamon, and turmeric. Cook for 1 minute, stirring constantly.
3. Add lentils, chickpeas, diced tomatoes, and broth. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Season with salt and pepper to taste. Serve hot, garnished with parsley or cilantro if desired.
Cooking Time: 30-40 minutes
Lentil and Kale Soup with Lemon
This vibrant soup is a perfect blend of flavors and textures, packed with nutritious lentils, curly kale, and a squeeze of bright lemon. It’s an ideal comfort food for any season.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups vegetable broth
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 cups curly kale leaves, stems removed and discarded
– 1 can (14.5 oz) diced tomatoes
– 1 tablespoon olive oil
– 1/2 teaspoon ground cumin
– Salt and pepper, to taste
– Fresh lemon wedges, for serving
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the lentils, broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the lentils are tender.
4. Stir in the kale leaves and diced tomatoes. Simmer for an additional 10 minutes or until the greens have wilted.
5. Serve hot, garnished with lemon wedges.
Cooking Time: 35-40 minutes
Lentil and Avocado Wrap with Tahini Dressing
This recipe combines the creamy goodness of avocado with the earthy flavor of lentils, all wrapped up in a crispy whole wheat tortilla. The tahini dressing adds a rich and nutty touch to bring everything together.
Ingredients:
– 1 cup cooked lentils
– 1 ripe avocado, mashed
– 1/2 red bell pepper, diced
– 1/4 cup chopped fresh cilantro
– 1 tablespoon olive oil
– 1 whole wheat tortilla
– Tahini dressing (see below)
Tahini Dressing:
– 2 tablespoons tahini
– 2 tablespoons lemon juice
– 1 minced garlic clove
– Salt and pepper to taste
Instructions:
1. In a bowl, mix together cooked lentils, mashed avocado, diced red bell pepper, and chopped cilantro.
2. Heat the olive oil in a small non-stick pan over medium heat. Warm the tortilla for about 30 seconds on each side.
3. Assemble the wrap by spreading the lentil-avocado mixture onto the tortilla, leaving a 1-inch border around the edges.
4. Drizzle with tahini dressing and fold the tortilla in half to serve.
Cooking Time: 10 minutes
Herbed Lentil and Brown Rice Pilaf
This flavorful pilaf combines the nutty taste of brown rice with the earthy goodness of lentils, all infused with a blend of aromatic herbs. Perfect as a side dish or as a base for your favorite stir-fries.
Ingredients:
– 1 cup brown rice
– 1 cup red or green lentils, rinsed and drained
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon dried rosemary
– Salt, to taste
Instructions:
1. Rinse the rice and lentils separately, then drain well.
2. Heat the oil in a large saucepan over medium heat. Add the onion and garlic; cook until softened, about 3-4 minutes.
3. Add the lentils, thyme, and rosemary to the saucepan. Cook for 1 minute, stirring constantly.
4. Add the water and rice to the saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes or until the liquid is absorbed and the rice and lentils are tender.
Cooking Time: 40-45 minutes
Lentil and Roasted Vegetable Tacos
A flavorful and nutritious twist on traditional tacos, this recipe combines the comfort of lentils with the natural sweetness of roasted vegetables. Perfect for a quick weeknight dinner or a casual gathering with friends.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 bell peppers, seeded and chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon cumin
– Salt and pepper, to taste
– 8-10 corn tortillas
– Optional toppings: avocado, sour cream, shredded cheese, cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium saucepan, combine lentils and water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until tender.
3. Meanwhile, toss onion, garlic, carrots, and bell peppers with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes or until vegetables are tender.
4. Add cumin to the cooked lentils and stir to combine.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble tacos by spooning lentil mixture onto tortillas, followed by roasted vegetables and desired toppings.
Cooking Time: 45-50 minutes
Lentil and Tomato Coconut Curry
This hearty and flavorful curry is a perfect blend of Indian-inspired spices, tender lentils, and sweet tomatoes, all wrapped up in a creamy coconut sauce. Serve with steaming basmati rice or naan bread for a satisfying meal.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 2 medium tomatoes, diced
– 1 can (14 oz) coconut milk
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large saucepan over medium heat. Add onions and cook until softened, about 5 minutes.
2. Add garlic, tomatoes, curry powder, cumin, turmeric, salt, and pepper. Cook for an additional 2-3 minutes.
3. Add lentils, coconut milk, and 2 cups water. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Taste and adjust seasoning as needed. Garnish with cilantro leaves and serve hot.
Cooking Time: 40 minutes
Lentil and Spinach Stuffed Portobello Mushrooms
A flavorful and nutritious vegetarian dish that combines the earthy taste of portobello mushrooms with the richness of lentils and spinach. This recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 large portobello mushrooms, stems removed and caps cleaned
– 1 cup cooked lentils
– 1/2 cup fresh spinach leaves
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 cup grated cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together cooked lentils, spinach, garlic, salt, and pepper.
3. Stuff each mushroom cap with the lentil mixture, mounding it slightly in the center.
4. Drizzle tops with olive oil and sprinkle with cheddar cheese (if using).
5. Bake for 20-25 minutes or until mushrooms are tender and filling is heated through.
6. Serve hot, garnished with fresh parsley if desired.
Cooking Time: 20-25 minutes
Lentil and Carrot Ginger Soup
This hearty soup combines the comfort of lentils with the brightness of carrots and a hint of spicy ginger. Perfect for a chilly evening or a quick lunch, this recipe is easy to make and packed with nutrients.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 medium carrots, chopped
– 2 cloves fresh ginger, peeled and grated
– 4 cups vegetable broth
– 1 onion, chopped
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the lentils, carrots, ginger, and broth. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 30-40 minutes
Lentil and Walnut Veggie Burgers
These flavorful burgers are packed with protein, fiber, and healthy fats from the lentils and walnuts. Perfect for a quick weeknight dinner or a lunchtime treat.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup rolled oats
– 1/4 cup chopped fresh parsley
– 1/4 cup grated carrot
– 1/4 cup walnut pieces
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. In a medium bowl, mash the lentils using a fork or a potato masher.
2. Add the oats, parsley, carrot, walnut pieces, garlic, lemon juice, smoked paprika, salt, and pepper. Mix until well combined.
3. Using your hands, shape the mixture into 4-6 patties, depending on desired size.
4. Heat the olive oil in a large non-stick skillet over medium-high heat.
5. Cook the burgers for 4-5 minutes per side, or until golden brown and crispy.
6. Serve immediately on a bun with your favorite toppings.
Cooking Time: 10-12 minutes
Lentil and Zucchini Fritters with Yogurt Dip
These crispy fritters are packed with the goodness of lentils, zucchini, and aromatic spices, served with a cool and creamy yogurt dip. Perfect for a light lunch or as a snack.
Ingredients:
– 1 cup cooked lentils
– 1 medium zucchini, grated
– 1/2 cup all-purpose flour
– 1/4 teaspoon cumin
– 1/4 teaspoon paprika
– Salt and pepper to taste
– Vegetable oil for frying
– Yogurt dip ingredients: 1 cup plain yogurt, 1 tablespoon lemon juice, 1 minced garlic clove
Instructions:
1. In a bowl, combine lentils, zucchini, flour, cumin, paprika, salt, and pepper.
2. Mix well to form a thick batter.
3. Heat about 1/2 inch of vegetable oil in a non-stick skillet over medium heat.
4. Using a spoon, drop small portions of the batter into the oil and flatten slightly.
5. Fry for 3-4 minutes or until golden brown, flipping halfway through.
6. Drain on paper towels.
7. For the yogurt dip, mix all ingredients together in a bowl.
8. Serve fritters warm with the yogurt dip.
Cooking Time: 20 minutes
Lentil and Beetroot Salad with Balsamic Glaze
This vibrant salad combines the earthy sweetness of roasted beetroot with the comforting warmth of lentils, all tied together with a tangy balsamic glaze. Perfect for a quick and nutritious lunch or dinner.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 medium beetroot, peeled and cubed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– 2 tablespoons balsamic vinegar
– 1 tablespoon honey
Instructions:
1. Preheat oven to 400°F (200°C). Roast the beetroot for 45-50 minutes or until tender.
2. Cook the lentils according to package instructions. Drain and set aside.
3. In a large bowl, combine roasted beetroot, cooked lentils, chopped onion, and minced garlic.
4. In a small saucepan, reduce balsamic vinegar over medium heat until thickened (about 5 minutes). Stir in honey.
5. Pour the glaze over the salad and toss to combine. Season with salt and pepper to taste.
Cooking Time: 50-60 minutes
Summary
Get ready to spice up your meals with these 18 flavorful and healthy lentil recipes! From soups and stews to salads, curries, and more, this collection has something for everyone. Enjoy creamy coconut-based dishes like Spicy Red Lentil Soup or Mediterranean Lentil Salad, or try hearty options like Lentil and Quinoa Stuffed Peppers or Lentil and Roasted Vegetable Tacos. Whether you’re in the mood for something spicy, savory, or sweet, these nutritious meals are sure to please.
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