Cook Your Meatless Monday Dinner on the Cheap With These 15 Lentil Recipes (2024)

FAQs

Can lentils replace meat? ›

VeryMeaty notes that lentils can be substituted any time you would use ground beef or turkey in a recipe. 1 cup of uncooked lentils is equal to approximately 1 pound of ground beef. Lentils are a great option when making vegetarian meatballs or hamburger patties because of their texture.

Lentil soup: You can substitute black beans, pinto beans, or kidney beans for the lentils in lentil soup. Lentil stew: You can substitute chickpeas, black beans, or kidney beans for the lentils in lentil stew. Lentil salad: You can substitute black beans, pinto beans, or kidney beans for the lentils in lentil salad.

Beans, peas, and lentils (also known as “pulses”) include the dried seeds that can be eaten of legumes and are a MyPlate vegetable subgroup. Legume is the scientific term that describes a type of plant that includes pods.

Lentils are rich in a type of fiber that helps your digestive system work as it should and fuels good bacteria in your gut. Fiber may also help reduce the risk of colorectal cancer. “Fiber plays an important role in regulating our bowels and protecting the immune system,” says Homan.

Pound for pound, raw lentils have more protein than steak. While not as protein-dense once cooked, they pack even more iron than meat, in addition to other vitamins and minerals.

However, it's worth bearing in mind – if you are planning on eating lentils every day – that the fibre they contain can be difficult to break down and can potentially cause gas and cramping if you eat too much of it.

Think more like you're cooking pasta- you just need significantly more water than lentils. You can also use broth instead of adding an extra layer of flavor. I like adding a bay leaf, an onion cut in half, and a clove of garlic to add flavor to the lentils.

In terms of overall nutrient density and health benefits, lentils are often considered one of the healthiest beans. Lentils are a good source of plant-based protein, fiber, and several essential vitamins and minerals, including iron, folate, and potassium.

Which lentils are healthiest? ›

Urad dal or black lentil is one of the most nutritious pulses known to mankind. Low in fat and calories, Urad dal helps to improve digestion. With it being a rich source of protein and vitamin B3, it makes our bones stronger and is said to boost energy levels, enhance heart health and strengthen our nervous system.

Yes, you can eat lentil pasta for dinner every day. Lentil pasta is a nutritious and versatile food option that can be part of a balanced diet. It is a good source of protein, fiber, and various essential nutrients.

Add 1 cup of dry lentils plus 2 cups broth or water when the tomatoes/tomato sauce are added to the pot, then simmer until the lentils are tender, about 20 to 25 minutes. Red lentils work well because they break down as they cook and thicken the sauce, but brown or green lentils could also work.

Lentils can also help reduce blood sugar. In a study that included 48 healthy adults, replacing half of the carbs from rice or potatoes with carbs from cooked lentils at a meal led to significant decreases in post-meal blood sugars compared with eating rice or potatoes alone (12).

Legumes (Beans, Lentils, Chickpeas): A fantastic protein source, legumes can replace meat in many recipes. They're fiber-rich and loaded with nutrients. Think black beans for tacos, lentils in a veggie shepherd's pie, or chickpeas in curry.

Considering a 100-gram serving of lentils only has 116 calories total, that means it's made up of a whopping 31% protein, which is considerably more than ground beef. How's that for impressive? Not only that, but they're way higher in satiating, gut-friendly fiber, with 7.9 grams per serving.

Lentils are often overlooked, even though they're an inexpensive way of getting a wide variety of nutrients. For example, they're packed with B vitamins, magnesium, zinc, and potassium. Lentils are made up of more than 25% protein, which makes them an excellent meat alternative.

Are Lentils a complete protein? No. According to the Cleveland Clinic, you should try to eat a variety of legumes, nuts, seeds and whole grains each day, which will allow you to get all the essential amino acids. All together, these equal complete proteins.