How to cook lentils perfectly (recipe + tips)

I find that lentils can either be a kitchen staple for clients, or they shy away from them because they don’t know how to prepare them.  The reality is, dry lentils are versatile, nutritious, and easy to prepare. They offer rich texture and earthy flavors which are a great addition to most ground meat recipes, but a staple for vegetarian recipes.  If you use black beans in your recipes, you can often substitute lentils instead.  

Whether you’re new to cooking lentils or looking to refine your technique, this guide will provide you with essential tips and recipes for various types of lentils.

Why are lentils so healthy?

Lentils are small round legumes that come in many different colors, shapes, and sizes. They are a great source of plant-based protein, making them an excellent meat alternative for vegetarians and vegans. With their high dietary fiber content, lentils aid in digestion and promote a feeling of fullness, supporting weight management. They are also packed with essential vitamins and minerals such as folate, iron, phosphorus, and potassium.

Nutritional Benefits of Lentils

• High in Plant-Based Protein: Ideal for vegetarians and vegans.
• Rich in Dietary Fiber: Promotes digestion and fullness.
• Low in Fat: Provides steady energy without blood sugar spikes.
• Packed with Vitamins and Minerals: Essential for overall health.
• Antioxidants: Help reduce inflammation.  

Macros

A half-cup (about 100 grams) of cooked brown lentils typically contains the following macronutrients:

• Calories: 115-120 kcal
• Protein: 9 grams
• Carbohydrates: 20 grams
  • Fiber: 8 grams
• Fat: 0.4 grams

These values can vary slightly depending on cooking method and specific type of lentils.

Cooking Tips for Lentils

Rinse Lentils: Always rinse lentils under cold water to remove dirt, small rocks or debris. Look for small stones or rocks and remove them.

Soak Them: Letting them sit for even just 30 minutes (or overnight) will reduce cooking time by at least 15 minutes.  

Sauté for Flavor: Sauté onions, garlic, bay leaves and spices in olive oil before adding lentils and water for enhanced flavor. 

Water Ratio: Use plenty of water, a ratio of 3 cups of water for every 1 cup of lentils. Adjust as needed for different types of lentils.  In culinary school we removed excess water afterwards in a colander.  

Salt Timing: Add a pinch of salt towards the end of cooking to ensure the lentils are tender but not mushy.

Tender but Firm: For salads or cold dishes, cook lentils just until al dente to maintain a firm texture.

Quick Cooking: For a faster cooking process, consider soaking lentils for a few hours or overnight.  You’ll notice that they plump up and absorb a lot of water which will help reduce the cooking time.  

Types of Lentils and How to Cook Them

Red Lentils (Masoor Dal)

Other Names: Orange Lentils

• Cooking Time: 15-20 minutes
• Texture: Soft and creamy
• Flavor: Mild and slightly sweet
• Best For: Soups, stews, and Indian cuisine
• Instructions:

1. Rinse 1 cup of red lentils under cold water.
2. In a large pot, sauté onions, garlic, and your favorite spices in olive oil.
3. Add the lentils, 3 cups of water, and bring to a boil.
4. Reduce heat and simmer for 15-20 minutes until tender.
5. Add salt towards the end of cooking.

Brown Lentils

Other Names: The most common type of lentils

• Cooking Time: 20-30 minutes
• Texture: Soft but holds shape
• Flavor: Earthy and mild
• Best For: Soups, stews, and veggie burgers
• Instructions:

1. Rinse 1 cup of brown lentils under cold water.
2. Sauté onions, garlic, and spices in olive oil in a large pot.
3. Add the lentils, 3 cups of water or vegetable broth, and bring to a boil.
4. Reduce heat and simmer for 25-30 minutes until tender.
5. Add salt towards the end of cooking.

Green Lentils

Other Names: French Lentils, Le Puy, Lentils de Puy and French green lentils

• Cooking Time: 30-40 minutes
• Texture: Firm and peppery flavor
• Flavor: Earthy and robust
• Best For: Salads, side dishes, and soups
• Instructions:

1. Rinse 1 cup of green lentils under cold water.
2. Sauté onions, garlic, and spices in olive oil in a large pot.
3. Add the lentils, 3 cups of water or vegetable stock, and a bay leaf.
4. Bring to a boil, then reduce heat and simmer for 30-40 minutes until tender.
5. Add salt towards the end of cooking.

Black Lentils

Other Names: Black Beluga Lentils

• Cooking Time: 25-30 minutes
• Texture: Firm and holds shape
• Flavor: Rich and earthy
• Best For: Salads, side dishes, and lentil salad
• Instructions:

1. Rinse 1 cup of black lentils under cold water.
2. Sauté onions, garlic, and spices in olive oil in a large pot.
3. Add the lentils, 3 cups of water or vegetable broth, and bring to a boil.
4. Reduce heat and simmer for 25-30 minutes until tender.
5. Add salt towards the end of cooking.

Using an Instant Pot or Pressure Cooker

For faster cooking, you can use an instant pot or pressure cooker. Follow the same steps but reduce the water to 2 cups for every 1 cup of lentils. Cook on high pressure for half the time specified for each type.

Storing Cooked Lentils

Store cooked lentils in an airtight container in the refrigerator for up to a week. They make excellent additions to salads, soups, and meal prep.

Favorite Lentil Recipes

• Red Lentil Soup with fresh herbs and lemon juice
• Brown Lentil Stew with hearty vegetables
• French Green Lentil Salad with fresh herbs and olive oil
• Black Lentil Salad with roasted vegetables and a tangy dressing
• Greek Inspired Turkey Meatballs (with lentils!)