Delicious Lentil Recipes for Your Vegan Meal Plan

If you’re a vegan or simply looking for plant-based protein sources, lentils are one of the go-to ingredients. Not only are they a great source of protein, but they’re also rich in fiber, iron, and other nutrients. The versatile legumes can be added to soups, stews, salads, and even burgers. In this article, we’ll share some delicious lentil recipes that are not only vegan-friendly but also easy to make and budget-friendly. From lentil soup to lentil curry, get ready to add some tasty lentil dishes to your vegan food repertoire!

What Are Lentils?

Lentils are one of the oldest cultivated crops, dating back to around 9,000 to 13,000 years ago. It is believed that lentils originated from the Near East and Central Asia. Today, they are widely cultivated and consumed all around the world. Lentils are a type of legume and come in several varieties, including green, brown, and red lentils. They are a nutritious and rich source of plant-based protein, dietary fiber, and essential minerals.

Lentils Nutritional Value

Lentils are a low-fat, low-calorie, and cholesterol-free food, making them a perfect addition to a healthy diet. Their high fiber content helps to regulate digestion and keep your gut healthy. Additionally, lentils are an excellent source of plant-based protein, providing up to 26% of your daily protein requirements. They are rich in vitamins and minerals, such as iron, potassium, and folate. One cup of cooked lentils contains:

• 230 calories
• 18 grams of protein
• 40 grams of carbohydrates
• 15 grams of fiber
• 3.6 grams of sugar

Lentils and Veganism

Lentils are an important ingredient in many vegan dishes. They are a great substitute for animal-based protein sources, such as beef, chicken, and pork. Lentils are also a popular ingredient for vegans because they can absorb the flavors of spices and seasonings, making them a versatile ingredient in many plant-based recipes. Lentils can be used in soups, salads, stews, curries, and many more dishes. They are a great source of protein for those following a vegan or vegetarian lifestyle.

Healthy and Tasty Lentil Recipes

Recipe	Preparation time	Servings
Spiced Lentil Soup	40 minutes	4 servings
Lentil Shepherds Pie	1 hour 30 minutes	8 servings
Lentil Bolognese	50 minutes	6 servings

There are many delicious and healthy lentil recipes that vegans can enjoy. Here are three easy-to-follow lentil recipes:

Spiced Lentil Soup

• Ingredients:
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1 cup red lentils, rinsed and drained
• 4 cups vegetable broth
• 1 cup water
• 1 can diced tomatoes
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic and cook until tender, about 5 minutes.
2. Add the cumin, coriander, and smoked paprika and cook, stirring constantly, for 1 minute.
3. Stir in the lentils, vegetable broth, water, and diced tomatoes. Bring to a boil, then reduce heat and simmer, uncovered, for 15-20 minutes or until lentils are tender.
4. Stir in the lemon juice and season with salt and pepper to taste.
5. Serve hot and enjoy!

Lentil Shepherds Pie

• Ingredients:
• 1 tablespoon olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 carrots, chopped
• 1 cup red lentils, rinsed and drained
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 3 cups vegetable broth
• 1 1/2 cups mashed potatoes
• Salt and pepper to taste
• Instructions:

1. Preheat oven to 350F.
2. In a large skillet, heat the oil over medium heat. Add the onion, garlic, and carrots and cook until tender, about 5 minutes.
3. Add the lentils, thyme, rosemary, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender and the liquid is absorbed.
4. Transfer the lentil mixture to a baking dish. Spread the mashed potatoes over the top, creating an even layer.
5. Bake for 30-35 minutes or until heated through and the mashed potatoes are lightly browned.
6. Serve hot and enjoy!

Lentil Bolognese

• Ingredients:
• 2 cups uncooked brown lentils, rinsed and drained
• 1 onion, chopped
• 4 cloves garlic, minced
• 2 tablespoons olive oil
• 1 can crushed tomatoes
• 1 tablespoon tomato paste
• 1 tablespoon dried oregano
• 1 teaspoon crushed red pepper
• Salt and pepper to taste
• Pasta of your choice, cooked according to package instructions
• Instructions:

1. Cook the lentils according to package instructions.
2. In a large skillet, heat the olive oil over medium heat. Add the onion and garlic and cook until tender, about 5 minutes.
3. Add the crushed tomatoes, tomato paste, oregano, and crushed red pepper. Simmer for 10 minutes.
4. Add the cooked lentils to the skillet and cook for 10-15 minutes or until heated through.
5. Serve over pasta and enjoy!

Health Benefits of Lentils

If you’re looking for a healthy and nutritious food to add to your vegan diet, look no further than lentils. Lentils are a type of legume that are packed with nutrients, including protein, fiber, iron, and folate. Below are some of the key health benefits of lentils.

1. High in protein

Lentils are an excellent source of plant-based protein, with approximately 18 grams of protein per cup of cooked lentils. This makes them a great protein source for vegans, who often rely on beans and legumes to meet their protein needs. Lentils are also a great source of the essential amino acids lysine and arginine, which are often lacking in plant-based diets.

2. Rich in fiber

Lentils are packed with fiber, with one cup of cooked lentils containing around 16 grams of fiber. Fiber is important for digestion and can help regulate blood sugar levels, lower cholesterol levels, and promote feelings of fullness and satiety.

But what many people don’t know is that lentils also contain resistant starch, a type of fiber that resists digestion and can help feed the beneficial bacteria in your gut. This can improve gut health and reduce the risk of chronic diseases like colon cancer.

Additionally, the soluble fiber in lentils can help lower blood sugar levels and improve insulin sensitivity, making them a great food for people with diabetes.

3. High in iron

Lentils are an excellent source of iron, with one cup of cooked lentils containing around 6.6 milligrams of iron. This makes them a great food for vegans, who may struggle to consume enough iron from plant-based sources.

Iron is an essential nutrient that helps transport oxygen throughout the body and is important for energy production. Consuming enough iron can help prevent anemia and fatigue.

4. Rich in folate

Lentils are also a great source of folate, with one cup of cooked lentils containing around 358 micrograms of folate. Folate is an essential B-vitamin that is important for fetal development, DNA synthesis, and cell division.

Consuming enough folate can help reduce the risk of birth defects and improve cognitive function in older adults.

Overall, lentils are a healthy and nutritious food that should be a staple in any vegan diet. They are an excellent source of protein, fiber, iron, and folate, and have numerous health benefits that make them a great addition to any meal.

Why Go Vegan with Lentil Recipes?

If you are looking for a way to improve your health and reduce your carbon footprint, going vegan is a great place to start. And if you are already a vegan or a vegetarian, adding lentils to your diet can take it up a notch. Here’s why lentils are such a great addition to a vegan diet:

Lentils: The Perfect Protein Source for Vegans

One of the most common concerns for vegans and vegetarians is getting enough protein in their diets. Lentils, however, are one of the few plant-based foods that are considered a “complete protein.” That means they contain all nine of the essential amino acids that your body needs to build and repair tissues. They also contain plenty of fiber, which helps keep you feeling full and aids in digestion.

The Health Benefits of a Vegan Lentil Diet

If you cut out animal products and focus on plant-based foods like lentils, you can reap a range of health benefits. For example, a vegan diet that includes plenty of lentils has been linked to:

• Lowered risk of heart disease: One study found that people who ate a vegetarian diet had a 25% lower risk of dying from heart disease than those who ate meat.
• Reduced inflammation: Lentils are high in antioxidants, which can help reduce inflammation throughout the body.
• Improved blood sugar control: Because of their high fiber and protein content, lentils can help regulate blood sugar levels and reduce the risk of diabetes.

6 Easy Lentil Recipes for Vegans

Lentils are a versatile and nutritious ingredient that can be used in a variety of vegan recipes. Not only do they provide plant-based protein and fiber, but lentils also have a low glycemic index, making them a great option for those managing blood sugar. Here are six easy lentil recipes for vegans to try:

Lentil Shepherd’s Pie

This vegan version of a classic comfort dish is sure to satisfy. The lentil filling is made with onions, carrots, celery, and mushrooms for added flavor and nutrients. The mashed potato topping can be made with non-dairy milk and butter, and seasoned with garlic powder and nutritional yeast for a cheesy flavor. Bake the shepherd’s pie until the top is crispy and golden brown.

• 1 cup green lentils, rinsed and drained
• 2 cups vegetable broth
• 1 onion, chopped
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 cup mushrooms, sliced
• 2 cloves garlic, minced
• 1 tsp. thyme
• 4 cups mashed potatoes
• 2 tbsp. non-dairy butter
• 1/4 cup non-dairy milk
• 1 tsp. garlic powder
• 2 tbsp. nutritional yeast

Vegan Lentil Sloppy Joes

If you’re craving a hearty sandwich, whip up some vegan lentil sloppy joes. They’re quick to make and can be customized with your favorite toppings like pickles, avocado, or vegan cheese slices. The lentil filling is made with tomato sauce, chili powder, and Worcestershire sauce for a tangy, flavorful kick.

• 1 cup green lentils, rinsed and drained
• 2 cups vegetable broth
• 1 onion, chopped
• 1 red bell pepper, chopped
• 3 cloves garlic, minced
• 1 can tomato sauce
• 2 tbsp. chili powder
• 1 tbsp. vegan Worcestershire sauce
• 4 buns

Lentil and Vegetable Stir Fry

If you’re in the mood for some Asian-inspired flavors, try this lentil and vegetable stir fry. The lentils provide protein and the veggies offer a range of vitamins and minerals. The stir fry sauce is made with soy sauce, ginger, and garlic for added depth of flavor.

• 1 cup green lentils, rinsed and drained
• 2 cups vegetable broth
• 1 onion, chopped
• 2 carrots, peeled and chopped
• 1 red bell pepper, chopped
• 1 cup snow peas
• 2 tbsp. oil
• 3 cloves garlic, minced
• 1 tsp. ginger, grated
• 3 tbsp. soy sauce
• 2 tbsp. cornstarch
• 1 tbsp. water

Lentil and Spinach Curry

Curries are a great way to incorporate lentils into your diet. This lentil and spinach curry is loaded with spices like turmeric, cumin, and coriander for added health benefits. Serve it over rice or with some naan bread on the side.

• 1 cup red lentils, rinsed and drained
• 2 cups vegetable broth
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp. ginger, grated
• 1 tsp. turmeric powder
• 1 tsp. cumin powder
• 1 tsp. coriander powder
• 1 can diced tomatoes
• 1 can coconut milk
• 4 cups spinach

Smoky Lentil Tacos

Taco night just got a bit healthier with these smoky lentil tacos. The lentil filling is flavored with cumin, paprika, and liquid smoke for a meaty texture and flavor. Load up your tacos with your favorite toppings like avocado and salsa.

• 1 cup green lentils, rinsed and drained
• 2 cups vegetable broth
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp. cumin powder
• 2 tsp. paprika
• 2 tsp. liquid smoke
• 12 taco shells
• 1 cup lettuce, shredded
• 1 avocado, sliced
• 1/2 cup salsa

Lentil and Mushroom Bolognese

This vegan take on bolognese is loaded with lentils and mushrooms for a hearty and filling meal. The lentil and mushroom mixture is simmered in a tomato sauce with garlic, onion, and herbs. Serve it over your favorite pasta.

• 1 cup green lentils, rinsed and drained
• 2 cups vegetable broth
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups mushrooms, sliced
• 2 tbsp. oil
• 1 can tomato sauce
• 1 tbsp. dried oregano
• 1 tbsp. dried basil
• Salt and pepper, to taste

These six easy lentil recipes for vegans are sure to become staples in your plant-based meal rotation. They’re tasty, nutritious, and can be customized to your personal preferences. Give them a try and see for yourself!

How to Cook Lentils Perfectly Every Time

Lentils are a great source of protein, fiber, and other essential nutrients that make them a great addition to any meal. They are also versatile and can be used in different dishes, such as soups, salads, and stews. However, cooking lentils can be a bit tricky, especially for those who are new to using them. Here are some tips on how to cook lentils perfectly every time:

1. Rinse and Sort Lentils

Before cooking lentils, make sure to rinse them thoroughly in cold water. This helps to remove any dirt, debris, or grit that may be present in the lentils. After rinsing, sort through the lentils to remove any damaged or discolored lentils or foreign objects like pebbles that may be present.

2. Use the Correct Amount of Liquid

The ratio of lentils to water that you use when cooking can affect the outcome of your dish. Lentils typically require two to three cups of liquid for every cup of lentils. If you’re cooking lentils in a soup or stew, you may want to add more liquid to create a thinner consistency, while if you are cooking lentils for a salad, you may want to use less liquid to keep them from getting too mushy.

3. Simmer, Don’t Boil

When cooking lentils, it’s important to simmer them instead of boiling them. Boiling can cause the lentils to break down and become mushy. Instead, add the lentils to the cooking liquid, bring it to a boil, then reduce the heat and let it simmer until the lentils are tender but still hold their shape.

4. Add Flavorings

Lentils have a naturally earthy flavor that pairs well with many herbs and spices. You can add bay leaves, thyme, rosemary, or cumin when cooking lentils to add some extra flavor. You can also add garlic, onions, or ginger to give your lentils a little kick. Just be sure to add these flavorings after the lentils have cooked for a while to avoid overcooking them.

5. Soaking and Cooking Times

The time it takes to prepare lentils depends on whether you soak them beforehand or not. Soaking lentils can reduce the cooking time by about 10-15 minutes. Green lentils usually take about 30-45 minutes to cook, while brown and red lentils take anywhere from 15-25 minutes. If you soak them beforehand, reduce the cooking time by at least 10-15 minutes. Be sure to check the consistency of the lentils as cooking times may vary depending on how fresh they are.

FAQs About Lentil Recipes

Are you curious about how to cook, store, and freeze lentils? Or perhaps you want to know how protein-rich they are? Find answers to these questions and more in this section.

How Do I Store Cooked Lentils?

After cooking lentils, allow them to cool before storing them in an airtight container in the refrigerator. They can stay fresh for up to five days. If you want to store them for longer, you can also freeze them. Pack them in an airtight container, leaving about an inch of space at the top to allow for expansion. Cooked lentils can stay fresh in the freezer for up to six months.

How Do I Freeze Lentils?

If you want to freeze lentils, cook them first and then let them cool. Pack the lentils in an airtight container or a freezer bag, making sure to remove as much air as possible. You can also freeze them in ice cube trays for easy portion control. When ready to use, thaw the lentils in the refrigerator overnight or use them directly in soups or stews.

How Much Protein Can I Get From A Serving of Lentils?

Lentils are an excellent source of protein, providing about 18 grams of protein per cup of cooked lentils. They are also low in fat and high in fiber, making them a great choice for those following a vegan, vegetarian, or plant-based diet.

What Are Some Delicious Lentil Recipes?

• Lentil and vegetable shepherd’s pie
• Lentil stuffed peppers
• Lentil soup with coconut and curry
• Lentil and mushroom vegan meatballs
• Lentil and sweet potato curry
• Lentil and spinach lasagna

How Do I Cook Lentils?

Cooking lentils is easy and straightforward. Rinse the lentils, and then add them to a pot with enough water to cover them. Bring the water to a boil, reduce the heat, and let them simmer until they are tender. The cooking time will depend on the type of lentils you are using, so make sure to check the package instructions.

Thanks for Reading About Delicious Lentil Recipes for Vegans!

We hope you have found some inspiration for your next meatless meal. Lentil recipes are a great way to add protein and fiber to your diet without sacrificing taste. Whether you are a seasoned vegan or just trying to incorporate more plant-based meals into your diet, there are plenty of options to choose from. Don’t forget to check out our other articles on vegan food for more ideas and tips. We look forward to seeing you again soon!