Diverse and nutritious, lentils also serve as meat substitutes.
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Lentils are legumes harvested from pods and usually dried and stored for use in stews, curries and soup dishes. Lentils are high in carbohydrates as well as protein, with more protein per cup than rice. According to the U.S. Department of Agriculture's National Nutrient Database, lentils also have less fat per serving than rice, with 0.75 g to the 1.62 g found in brown rice. Vegetarians or diabetics often substitute lentils for rice for greater nutritional content per serving.
Step 1
Read the recipe to see how much rice is required. One cup of dried lentils yields nearly 2 cups of cooked lentils; 1 cup of uncooked rice, meanwhile, yields from 3 to 4 cups, the USA Rice Federation website advises. Therefore, you should use 1 1/2 to 2 cups of dried lentils for every cup of dried rice required in a recipe.
Step 2
Increase cooking time for lentil recipe substitutions by five to 40 minutes. Rice typically cooks within 20 to 30 minutes; long-grain brown rice is an exception, cooking for 40 to 45 minutes. While lentils are cooked within 15 to 20 minutes, they become most tender after 40 to 60 minutes. If you prefer more firm lentils, no time adjustment is required.
Step 3
Choose lentils instead of rice when seeking higher protein content or higher fiber content. Brown rice has 4.52 g of protein and 3.5 g of fiber per 1-cup serving, while lentils have 17.86 g of protein and 15.6 g of fiber for only 12 more calories per serving.
Red lentils cook faster than green and brown lentils — 25 minutes compared to 45 minutes. Older lentils require longer cooking times compared to more recently dried lentils. Tasting lentils 15 minutes prior to the anticipated completion time helps determine if they are nearly done. Overcooked lentils become mushy.
FAQs
Increase cooking time for lentil recipe substitutions by five to 40 minutes. Rice typically cooks within 20 to 30 minutes; long-grain brown rice is an exception, cooking for 40 to 45 minutes. While lentils are cooked within 15 to 20 minutes, they become most tender after 40 to 60 minutes.
What's the healthiest way to eat lentils? ›
Lentils are a nutritious food that's low-fat and high in protein and fiber. While they make a delicious addition to a soup, stew or salad, you should not eat them raw. No matter which type of lentils you buy, you can easily cook them by boiling your lentils in water on the stove.
Do lentils have to be soaked before cooking? ›
Lentils to do not require soaking like other pulses. Rinse your lentils with fresh water before boiling to remove any dust or debris. Cook on a stovetop, using 3 cups of liquid (water, stock, etc) to 1 cup of dry lentils. Be sure to use a large enough saucepan as the lentils will double or triple in size.
Do lentils fall apart when cooked? ›
Red and Yellow Lentils
Good For: Because of their “split” nature, this variety of lentil tends to disintegrate when cooked, making them ideal to use in soups or stews (especially as a thickener), and in casseroles or any other dish where they are pureed.
Do lentils expand like rice? ›
Use enough water to cook them
One of the golden rules of cooking lentils is that they expand when cooked, much like rice.
What do lentils do to your gut? ›
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.
Are lentils carbs or protein? ›
Lentils are high in fibre, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen.
Which Colour lentils are the healthiest? ›
They cook in around 25 minutes and are the most nutrient-dense kind of lentil. The best part is that black lentils are the most nutrient-dense type of lentil, including high quantities of calcium, potassium, iron, and protein.
What happens if you don't wash lentils before cooking? ›
Rinsing lentils will allow you to get rid of any accumulated dust, dirt, small rocks, twigs and possibly bugs that have come along for the ride: you don't want any of that in your food! None of this will hurt you however.
How to make lentils less gassy? ›
Soak lentils before cooking them to minimize the gas they might cause. The soaking process will help get rid of some of the oligosaccharides, like raffinose that can make you feel gassy and bloated.
Add some salt, maybe a bay leaf, and maybe a clove of garlic (peeled but left whole). Some recipes will warn you to never add salt to beans or lentils while they're cooking (they say it'll prevent them from cooking through), but it's simply not true! Salt brings out their best.
Why should you not season lentils until the end of cooking? ›
I like to add a bay leaf, an onion cut in half, and a clove of garlic to add extra flavor to the lentils. Do not salt the lentils before cooking! They will become tough and less appetizing. Bring the water and lentils to a boil and then reduce to a simmer.
Do lentils cause gas? ›
Legumes like lentils and beans are among the most common foods that cause bloating and gas. Many people experience digestive discomfort after consuming lentils because they are rich in fiber. Consuming too much fiber can lead to symptoms like gas, bloating, constipation and other digestive issues.
Can I replace rice with lentils? ›
According to the U.S. Department of Agriculture's National Nutrient Database, lentils also have less fat per serving than rice, with 0.75 g to the 1.62 g found in brown rice. Vegetarians or diabetics often substitute lentils for rice for greater nutritional content per serving.
Can you add lentils to anything? ›
Red Lentils
As they cook, they melt and dissolve, creating a delicious creamy texture. Consequently, they're a great choice for adding to thick curries, stews, or an Indian dal. I even blend them into a luscious, hummus-like dip!
Why do you mix rice and lentils? ›
A combination of rice and lentils can be found in almost all cultures of the world. It makes sense together because you get the carbohydrates from the rice while deriving your protein from the lentils. The thing that makes them delicious is proper cooking techniques.
How do you cook lentils without losing nutrients? ›
A common method is soaking. Place beans or lentils in a large pot and cover with water. Allow them to soak at least 8 hours or overnight. Boiling is the next step that helps to further break down the anti-nutrients and makes the beans and lentils more digestible.
Which type of lentil is 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.
How can I digest lentils better? ›
Soaking beans and lentils not only can help to improve their texture and reduce cooking time, but is also a crucial way to reduce the likelihood of them causing digestive symptoms. Soaking them reduces gas-causing compounds such as oligosaccharides as many of them leach out and are discarded in the soaking water.
Is it good to eat lentils every day? ›
Lentils conceal their superpowers with a dowdy exterior. 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.
