Lentil is a quiet little legume offering big possibilities. It’s chameleon-like versatility allows it to act as a meat substitute, a foundational starch, a binding agent and a secret ingredient that adds depth and earthiness to a multitude of meals.
Nutrition-wise, lentils bring a lot to the table. They’re naturally gluten free, full of protein for long-lasting satiation, rich in fiber and packed with micronutrients like iron, folate and magnesium. Studies have linked legumes to reduced obesity, diabetes, high blood pressure and high cholesterol.
You can use pre-cooked lentils, either simmered for 20-30 minutes or canned, for a wide variety of savory uses. Read on for five ways to mix lentils into your next dish, starting with vegan lentil tacos.
Vegan Lentil Tacos
| Yield |
|---|
| Serves 4-6 |
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 10 min | 5 min | 15 min |
Ingredients
- 1 (15-ounce) can cooked lentils, drained and rinsed, or 1 1/2 cups cooked lentils, patted dry
- 1-2 tablespoons taco seasoning
- 2-3 tablespoons water
- Taco shells or tortillas, for serving
- 1 tablespoon chopped fresh parsley, or 1 teaspoon dried parsley, for garnish (optional)
Method
- Combine lentils, taco seasoning and water in a large pan over medium heat.
- Cook, stirring occasionally, until heated through and sauce is slightly thickened, about 3-5 minutes.
- Spoon the lentil filling into warmed taco shells or tortillas.
- Garnish with parsley (if using) and serve.
Other easy ways to use lentils:
Lentil Peanut Noodles: The flavors of peanuts and soy harmonize in this lentil pasta that gains protein and “meatiness” from cooked lentils. You can use whatever pasta you have on hand to make this meal, which is scrumptious on its own or with added protein like chicken or salmon.
Garlic and Lemon Lentil Dip: This tasty lentil dip is ready to eat in just 10 minutes, with no cooking involved. Mash, mix and serve it in a bowl or as use it a savory, tangy spread.
Lentil and Roasted Vegetable Bowls: This cozy, warming dish is incredibly healthy with chickpeas, broccoli, sweet potato and, of course, lentils. It’s a fabulous vegetarian main dish that you can prepare ahead of the week for a scrumptious, ready-to-eat lunch or dinner.
Lentil Sloppy Joes: Savor the flavors and texture of traditional sloppy joes with this healthy (and budget-friendly) alternative. It’s saucy, tangy and plant based with the option to sub out the buns for gluten free lettuce or cabbage wraps.
- Photos and recipes: Dish Works
