Lentils (Green)
Green lentils are hearty, peppery legumes that hold their shape well. They’re quick to cook compared to other legumes and add protein, fiber, and minerals to soups, salads, bowls, curries, and veggie burgers. Use them as a base, a mix-in, or a stand-in for minced textures in sauces.
Nutrition
One cup cooked green lentils (~198 g) contains:
✓ ~17–18 g plant protein and ~15–16 g fiber for fullness and steady energy;
✓ Iron, folate, magnesium, potassium, and manganese in meaningful amounts;
✓ Slow-release carbohydrates that support stable blood sugar;
✓ Polyphenols that contribute everyday antioxidant support.
Lentils deliver a strong protein + fiber combo that helps make plant-based meals more satisfying.
Health Benefits
The fiber in lentils supports gut health and healthy cholesterol levels. Iron contributes to oxygen transport, while folate supports cell maintenance. Magnesium and potassium aid normal muscle and nerve function. Regularly eating legumes like lentils is linked with better satiety and overall dietary quality.
Green vs. Other Lentils
Green: Peppery, hold shape well, great in salads, stews, and burger mixes.
Brown: Mild and versatile, similar to green, good all-purpose option.
Red/Yellow (split): Cook quickly and break down to a creamy texture - best for dals, soups, and purees.
Beluga/Black: Small, glossy, firm bite, excellent in salads and pilafs.
How to Prepare
- From dried: Rinse in a fine-mesh sieve. No soaking needed. Use about 1 part lentils to 2.5–3 parts water or broth. Bring to a boil, reduce heat, and simmer until tender but not mushy - ~18–25 minutes for green lentils depending on brand and age. Salt toward the end for creamy interiors.
- From canned: Drain and rinse. Warm with aromatics and spices or add directly to salads, sauces, soups, and bowls.
- Flavor tips: Pair with onion, garlic, bay leaf, cumin, coriander, thyme, rosemary, paprika or chili, lemon or vinegar, and fresh herbs to brighten.
Texture Control
For salads, cook just until tender so lentils keep their shape. For thicker soups and sauces, cook a little longer or mash a portion in the pot to naturally thicken.
Digestibility Tips
Rinse well before cooking, simmer gently until fully tender, and season with digestive spices like cumin, fennel, or bay. If sensitive, start with smaller portions and increase gradually.
Storage
Dried lentils: Store airtight in a cool, dark cupboard for up to 1 year (older lentils cook slower).
Cooked lentils: Refrigerate in a sealed container with a splash of their cooking liquid and use within 3–5 days.
Canned lentils (opened): Transfer to a sealed container and refrigerate 3–4 days.
Can You Freeze Lentils?
Yes. Portion cooked, cooled lentils (with a little cooking liquid) and freeze up to 3 months. Thaw in the fridge or add straight to hot dishes.
What Do We Use?
At DAREBEETS, we use green lentils both dried and canned for convenience. We batch cook dried lentils for salads and bowls when we have time, and keep unsalted canned green lentils on hand for quick soups, sauces, and weeknight meals.
