Lentils are a plant-based protein that are versatile, easy on the wallet, and check all the best nutrition boxes.

Otherwise known as a Pulse, lentils are the edible seed of legumes. You have most likely seen them in your local grocery store as green lentils or split red lentils. Split lentils cooks faster and work best for recipes where they will be used as a thickener or paste. Whole lentils hold up better and are therefore the best source for recipes such as salads and when lentils are the primary ingredient that will provide a texture to your dish.

Since incorporating a meat-free meal weekly is an increasingly popular way to save on food costs, it’s important to make sure you aren’t sacrificing nutrition in the process. Cook with confidence since 100 grams of lentils provide almost as much protein as steak, 72% of your daily fiber needs, and twice the amount of potassium as a large banana.

Lentils are already low cost, but they can help you stretch your food dollar even further by being a nutritious substitute ingredient in meat-based recipes. Simply swap out ¼ to ½ of your meat with cooked lentils in bugers, meatballs, meatloaf, tacos, chili, and pasta sauce.

Storage

Packaged lentils (dry or canned): Up to 1 year in a dry, dark, cool location (After one year, cooking time will increase and the quality of your lentils will decrease). Cooked lentils and prepared lentil puree: Up to 3 months frozen, or 1 week refrigerated.

Preparation

For every ½ cup cooked portion you desire combine 1/4 cup split red lentils with 3/4 cup water. Bring to a boil, cover, reduce heat and simmer for 5-7 minutes (longer for larger quantities) until lentils are tender and liquid is absorbed.

Nutrition

A ½ cup serving of cooked whole green lentils provides:

• Calories: 140
• Fat: <1g
• Cholesterol: 0mg
• Total Carbohydrates: 23g
• Fiber: 9g
• Natural Sugar: 0g
• Protein: 12g
• Sodium: 5mg
• Potassium: 360mg
• 10% or more of Iron, Folate, and Manganese

Lentil Recipes

Breakfast Lentil & Oats With Warm Apples

Ingredients (Serves 4)

• 1 Tbsp Olive Oil
• 2 large apples, unpeeled, cut into bite-sized pieces
• 1 tsp cinnamon
• 3 cups water
• 1/2 cup split red lentils
• 1 cup steel cut oats
• 1 1/2 cups milk

Directions

1. Heat a saucepan over medium heat.
2. Add oil and swirl to cover the surface.
3. Add apples and cook until slightly softened, approximately 3-5 minutes.
4. Stir occasionally to prevent sticking.
5. Add cinnamon, stir to mix well.
6. Heat a saucepan bring water to a boil.
7. Add lentils and oats and stir.
8. Reduce heat to medium-low to maintain a steady simmer.
9. Add milk and stir well.
10. Cover and continue to simmer for 25-30 minutes, until lentils and oats are cooked and most of the liquid is absorbed.
11. Stir occasionally to prevent sticking.
12. Divide among bowls and enjoy warm. Or store leftovers in the refrigerator for 3-5 days.

Pro Tip: What a little more flavor? Stir in ½ tsp of vanilla extract.

Roasted Cauliflower, Lentil, and Chickpea Power Bowl

Ingredients (Serves 4):

• Half of one large cauliflower, broken into small florets
• 2 Tbsp olive oil
• 1 cup cooked green lentils
• 1 can chickpeas, drained and rinsed
• 1 cucumber, diced

Ingredients (for the Dressing):

• ½ of a ripe avocado
• ¼ cup olive oil
• 3 Tbsp lemon juice

Directions

1. Preheat oven to 400°F
2. Line a large baking sheet with foil.
3. Toss cauliflower with 2 Tbsp oil and spread out in a single layer.
4. Roast 20 minutes or until cauliflower is deeply golden on the bottom. Set aside.
5. Mash ripe avocado.
6. In a small bowl, whisk oil and lemon juice.
7. Stir together avocado and lemon/oil mixture.
8. Combine lentils, chickpeas, cauliflower, and cucumber in a medium bowl.
9. Add dressing and stir until very well combined. Makes 4 delicious servings great eaten on their own or served in a collard green wrap!

Why eat collard greens?

Simple Baked Salmon With Lentil Pesto

Ingredients

• 2 salmon filets, 4-6oz each
• 1 Tbsp olive oil
• ½ cup cooked green lentils
• ¼ cup prepared pesto sauce

Directions

1. Preheat oven to 325 degrees.
2. Line a baking dish with foil for easy clean up.
3. Place salmon in the baking dish and brush the top with olive oil.
4. Bake about 25 minutes or until salmon is flaky.
5. While salmon is baking, mix cooked lentils and pesto sauce together and set aside.
6. Remove salmon from oven and allow to cool 5 minutes.
7. Remove salmon from dish (salmon skin with stick to foil, that’s ok, we don’t need it!)
8. Top with lentil pesto mix and enjoy served alongside your favorite greens.

Why eat Salmon?

Lentil Energy Bites

Ingredients (Serves 8)

• ½ cup dry oats
• ½ cup cooked split red lentils
• 2 Tbsp nut butter (we love Yumbutter
• https://www.yumbutter.com/ )
• 1 ½ Tbsp dark chocolate chips or bits
• ½ tsp vanilla
• 2 Tbsp honey
• ¼ cup pistachios, coarsely chopped

Directions

1. Combine all ingredients in a mixing bowl.
2. Mix until well blended.
3. Form into eight balls.
4. Roll in chopped pistachios.
5. Place on a parchment-lined dish and chill in refrigerator for at least 15 minutes.

Why eat Pistachios?

Can an athlete eat mostly plant-based?

One Pot Meal: Egg Casserole

Ingredients (Serves 8-10)

• 2 ½ cups cooked green lentils
• 2 Tbsp coconut oil
• 1 large onion, chopped
• 2 garlic cloves, minced
• 1 tsp turmeric
• ¼ tsp each dried thyme, oregano, and basil
• 4 cups coarsely chopped Swiss chard, or kale, or collard greens
• 4 large eggs
• Salt and pepper to taste

Directions

1. Preheat oven to 400˚F.
2. Stir the cooked lentils into a large casserole dish, season with salt and pepper as desired.
3. In a large frying pan, heat 2 Tbsp coconut oil over medium-high heat.
4. Add the onion and saute until translucent.
5. Stir in the garlic, spices, and herbs and cook for 2 minutes, stirring often.
6. Stir in chopped greens and saute just until they are wilted and completely covered in the spices.
7. Scoop the greens on top of the lentils. Make four small indents in the greens and crack the eggs into each.
8. Bake for 10-15 minutes, until the whites are set but the yolks are still soft. This makes a great breakfast or dinner.

Want more one-dish recipes?

Twice Baked Sweet Potatoes With Lentil

Ingredients (Serves: 4)

• 2 medium Sweet potatoes
• 2 Tbsp plain Greek yogurt (we recommend Powerful Greek Yogurt)
• 1 large onion
• 1 cup cooked green lentils
• 1/2 cup feta cheese
• Pink Himalayan Sea salt and pepper to taste

Directions

1. Preheat oven to 425°F.
2. Microwave sweet potatoes for 10-12 minutes, or until tender, turning every 2 minutes; let cool for 5 minutes.
3. Cut in half, scoop out flesh into a bowl leaving 1/4-inch border.
4. Mash flesh with yogurt and onion; season with salt and pepper as desire.
5. Stir in lentils and cheese.
6. Spoon filling back into the sweet potato shells.
7. Arrange the stuffed potato halves on a foil lined baking sheet.
8. Bake until golden, about 15 minutes. Serve immediately.

Want even more sweet potato recipes?

Lentil Berry Smoothie

Ingredients

• ½ cup frozen mixed berries
• ¼ cup Greek yogurt (we recommend Powerful Greek Yogurt)
• ⅛ cup cooked lentils (split lentils work best and add nutrition and smooth consistency)
• ½ tsp honey
• ⅛ tsp turmeric
• ½ cup water, milk, or cold tea as liquid

Directions

1. Mix all ingredients in a blender for 60 seconds

Pro Tip: Boost nutrition and promote gut health by adding 1 scoop of our favorite multivitamin and superfood.

The Protein With More Potassium Than a Banana

Looking for a plant-based protein that’s versatile, easy on the wallet, and checks all the best nutrition boxes? Look no further than the lentil.

Otherwise known as a pulse, lentils are the edible seed of legumes. You have most likely seen them in your local grocery store as green lentils or split red lentils. Split lentils cook faster and work best for recipes where they will be used as a thickener or paste. Whole lentils hold up better and are therefore the best source for recipes such as salads and when lentils are the primary ingredient that will provide a texture to your dish.

Since incorporating a meat-free meal weekly is an increasingly popular way to save on food costs, it’s important to make sure you aren’t sacrificing nutrition in the process. Cook with confidence since 100 grams of lentils provide almost as much protein as steak with a fraction of the fat, 72% of your daily fiber needs, and twice the amount of potassium as a large banana

Storage

Packaged lentils (dry or canned): Up to 1 year in a dry, dark, cool location (after one year, cooking time will increase and the quality of your lentils will decrease)

Cooked lentils and prepared lentil puree: Up to 3 months frozen, or 1 week refrigerated

Preparation Is Easy

For every ½ cup cooked portion you desire combine 1/4 cup split red lentils with 3/4 cup water. Bring to a boil, cover, reduce heat and simmer for 5-7 minutes (longer for larger quantities) until lentils are tender and liquid is absorbed.

Power Up Your Pantry

Lentils are your gluten-free, plant-based protein, & complex carb all-in-one. So if you’re trying to find the next food to add to your arsenal of clean eats, lentils are where it’s at.

Steady Energy: Lentils are a complex carbohydrate with a low glycemic value. Combined with their high fiber and good protein content, lentils break down slowly and release steady energy without blood sugar fluctuations  

Weight Management: The high fiber content of lentils will help keep you full and satisfied, making it easier to make it to the next meal without reaching for that snack

Lower Blood Pressure: Naturally low in sodium, lentils also contain potassium which works opposite of sodium to help lower blood pressure

Improved Protein Metabolism: Not only are lentils a source of protein they also contain folate, a B vitamin which helps with protein metabolism

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