Under the big umbrella family of Legumes (which includes soybeans, peanuts, fresh beans and fresh peas), lentils can be found categorized under the Pulses sub-family. Its siblings in the Pulses family are dry beans, dry peas, chickpeas. Essentially, pulses refer to the dried edible seeds of specific plants in the Legume family. Varieties of lentils grown include yellow lentils, red lentils, green lentils, brown lentils, black (Beluga) lentils and French (du Puy) lentils.

Just like the other lentils, red lentils are a great low-fat source of protein and other nutrients. A half cup of raw red lentils provides 22 grams of protein, along with 10 grams of fiber, 3 grams of zinc and 7 grams of iron. Red lentils are also a source of phosphorus, potassium and folate.

So…how to you cook it? When I first started on the path to plant-based eating, I was unsure and daunted by many things. For one, how does one cook lentils? What do I cook lentils with? Do I just eat it by itself? I’ve since learned a lot and want to share my experience and knowledge with you. Cooking lentils is actually super easy and they can be used in a myriad of ways in the kitchen to create tasty yet filling dishes. Here is a very simple straightforward way to cook red lentils:

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How To Cook Red Lentils
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 
A straightforward method to prep red lentils to be used for delicious plant-based dishes.
Course: Main Course, Side Dish
Cuisine: All Cuisines
Servings: 2 people (Makes 2 1/4 cups cooked lentils in total)
Calories: 317 kcal
Author: @dietitian_mom
Ingredients
  • 1 cup dry uncooked red lentils [172 g]
  • 2 cups water [480 mL]
Instructions
  1. Measure a cup of dry uncooked red lentils into a small pot.
  2. Rinse the red lentils once or twice in cold water and drain out the excess water.
  3. Add 2 cups of cold water to the pot.
  4. Place the pot uncovered on the stovetop on a medium heat setting. Once the pot contents start to boil, turn down the fire to a low setting, so that the pot contents continue to simmer gently.
  5. Cook 6-8 minutes then taste the lentils to ensure they are cooked through. If so, turn off the heat setting and move to the pot to an unheated burner.
  6. Use a slotted spoon to remove the cooked lentils into a separate bowl to cool. (Reserve the lentil cooking liquid, as this can be used as a vegetable broth in other recipes.)

  7. You can now use the cooked and drained lentils in your cooking!
Nutrition Facts
How To Cook Red Lentils
Amount Per Serving
Calories 317
% Daily Value*
Sodium 17mg 1%
Potassium 859mg 25%
Total Carbohydrates 54g 18%
Dietary Fiber 27g 108%
Sugars 1g
Protein 23g 46%
Vitamin A 0.7%
Vitamin C 4.8%
Calcium 5.8%
Iron 37.7%
* Percent Daily Values are based on a 2000 calorie diet.

Reserve the lentil cooking liquid as this makes a great vegetable broth base for other dishes (this keeps in the fridge for a few days). Note that some recipes call for using the uncooked red lentils which will save even more time during your cooking. I usually like to make a bigger batch of red lentils as once (like 2 dry uncooked cups’ worth), as the leftover cooked lentils keep well in the fridge for a few days, and can be used for other dishes. Cooked lentils also freeze well so you can make extra and just freeze a portion in a freezer safe container to take out later and thaw to use in another dish.

 

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