Brown lentils recipe made easy! Discover how to cook brown lentils and how to create a versatile, spiced lentil dish that's perfect for meal prep and busy families.
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Hello, fellow foodies and busy moms! I've got to share my latest food obsession with you - spiced lentils! These little gems are not only super versatile and flavorful, but they're also mild enough for my kiddos to enjoy.
Lentils, especially when spiced just right, have become my secret weapon in the kitchen. They're packed with protein, a breeze to prepare, and can be used in a variety of dishes. This recipe has been a lifesaver on those hectic days when time is ticking away, but I still want to serve a nutritious meal. It's vegan, gluten-free, and pairs perfectly with quinoa and veggies for a complete meal.
Here's my favorite part - cook up a big batch of these spiced brown lentils, and you've got the base for a variety of meals throughout the week. We love creating different bowls with these lentils, and changing up the accompaniments so it never gets boring. But the versatility doesn't stop there. These lentils can add a protein punch to salads, or even serve as a tasty filling for tacos.
And when I'm feeling a bit more traditional? I love using them as a filling (and more budget-friendly option) for our vegan Shepherd's pie recipe or in our vegan gluten-free lasagna recipe.
Having these lentils on hand has truly revolutionized our meal times. Gone are the days of last-minute stress about what to cook. No more falling into the rut of boring, repetitive meals. Instead, we enjoy a variety of delicious, nutritious dishes that the whole family loves.
👪Why your family will love this recipe
We love this brown lentils recipe for its incredible flavor and versatility - it's a lifesaver on busy days and a hit with the whole family. Here is why we think you will love it to:
- Versatile: This recipe can be served in a variety of ways, keeping meals interesting and preventing boredom. Serve it with quinoa and veggies, as a salad topping, or even as a filling for tacos.
- Nutritious: Lentils are packed with protein and fiber, making this a nutritious meal that will keep your family feeling full and satisfied.
- Easy to prepare: Whether you're using canned lentils, an Instant Pot, or the stovetop method, this recipe is straightforward and easy to follow, making it perfect for busy families.
🥒Will picky eaters like this
While this recipe is mildly spiced to cater to a wide range of taste preferences, picky eaters might be wary of new flavors. If you're serving this to a picky eater, you might consider reducing the spices or serving the lentils with familiar and liked foods. Remember, every child is different, and introducing new foods is a process. Patience and persistence are key!
Read more about how to navigate the picky eating phase here. I share some of my tips and strategies (and some recipes) that helped me navigate this phase with my 3 kids.
⏲️ Time-saving tip
Implement these time-saving tips to make this brown lentil recipe even more convenient for your busy schedule.
- Batch cook: Lentils store well, so consider making a double batch of this brown lentils recipe. You can use the leftovers throughout the week in different dishes, as a side dish, or even freeze them for later.
- Prep in advance: Rinse and measure out your lentils the night before. You can also pre-measure your spices and store them in a small container. This way, when it's time to cook, all you have to do is dump everything into the Instant Pot or pot.
- Use pre-cooked quinoa: If you're really pressed for time, consider using pre-cooked quinoa. It's available in most grocery stores and can be heated up in just a few minutes.
🧠Brain Benefits
As a mom with a Ph.D. in Health Science, I've always been fascinated by the connection between food and health. Seeing the benefits of healthy eating in my own kids has inspired me to create recipes that are not only easy and versatile for parents but also nutritious and appealing for kids. Today, I want to share why this brown lentil recipe should be a staple in your family's meals:
- Protein Powerhouse: Lentils are protein powerhouses and low in fat, making them a great choice for your family's meals. Plus, cooking lentils can deactivate antinutritional factors, making the protein easier to digest (1, 2).
- Contain Antioxidants: Phytic acid, found in lentils, is a powerful antioxidant and has protective effects against cancer and heart disease (3, 4).
- Contain Iron and Zinc: Lentils are a fantastic source of iron and zinc, essential nutrients for your family, especially if you're following a plant-based diet (2).
- Packed with Vitamins and Minerals: Lentils are packed with vitamins, minerals, and antioxidants, including selenium, folate, calcium, thiamine, B6, and choline (5).
- Heart Healthy: Eating lentils can help reduce cholesterol blood levels, LDL, and triglycerides, contributing to heart health (6).
- Quick to Cook: Lentils are quick and easy to cook. For optimal nutrient availability and digestibility, studies suggest soaking them for 9 hours, it also will reduce the cooking time. This is a good option if you have a hard time digesting legumes, beans or pulses. (7, 2).
Lentils are not only delicious and versatile, but they're also packed with nutrients that are great for you and your family!
🥦Ingredients & Substitutions
- Canned lentils (or dry lentil option): The type of lentil will matter for this dish. I prefer Beluga, Brown, or French lentils as they hold their shape well during the cooking process.
- Substitution: This recipe works well with canned chickpeas or cannellini beans.
- Olive oil: I always go for Extra Virgin for the best results.
- Veggie bouillon paste: This adds a depth of flavor that's hard to beat.
- Substitution: Substitute with a vegetable stock cube.
- Maple syrup: A touch of sweetness to balance the spices.
- Substitution: Honey or agave syrup can also be used.
- Garlic powder: Because everything is better with garlic, right?
- Substitution: Fresh minced garlic or onion powder.
- Smoked paprika: This gives our brown lentils recipe a lovely smoky flavor. Regular paprika can be used if you don't have the smoked variety.
- Bay leaf: A classic ingredient that adds a subtle depth to the lentils. If you don't have it, you can skip it.
- Lime juice: For a bit of tanginess. Lemon juice works too.
- Black pepper: For a bit of heat. Adjust to your taste.
- Salt: To bring out all the flavors. I prefer sea salt, but table salt works too.
Suggested Bowl Ingredients:
- Cooked quinoa: A great source of plant-based protein.
- Red cabbage: Shredded for a nice crunch.
- Arugula: For a peppery kick.
- Sliced cucumbers: For a refreshing crunch.
- Vegan Caesar dressing - My go-to dressing for this bowl.
For full quantities be sure to check out the recipe card below.
💡Recipe tips & tricks
Keep these tips and tricks in mind to ensure your brown lentils recipe turns out perfectly every time.
- Rinse your lentils: Always rinse your lentils before cooking. This removes any dust or debris and can also help reduce any digestive discomfort associated with eating lentils.
- Don't overcook: For the best texture, avoid overcooking your lentils. You want them to be tender but still hold their shape.
- Adjust spices to taste: This recipe is mild enough for kids, but feel free to adjust the spices to suit your family's taste. If you like heat, add a pinch of cayenne pepper or some chopped fresh chili.
👩🏽🍳Step-by-Step: Cooking Lentils 3 Ways
Ready to dive into the basic steps of our brown lentils recipe? Whether you're using canned lentils, an Instant Pot, or the traditional stovetop method, we've got you covered. The only difference really is the cook time! Follow these step-by-step instructions for the best results and discover how easy and versatile cooking lentils can be.
Canned Version (My preferred way)
- Open your canned whole lentils then drain and rinse them.
- Heat a medium pot over medium-high heat. Add in the olive oil and lentils. Cook for 1-2 minutes to coat the lentils in the oil. This helps the spices stick to the lentils better.
- Next, add all the spices, except for the lime to the lentils. Continue to cook for 10 minutes on medium heat. This allows the flavors of the spices to come out.
- Add in the lime juice and continue to cook for another 2-3 minutes. This adds a tangy flavor that balances the spices. Once the lentils are well-cooked, remove the bay leaf.
Instant Pot Version:
- Start by rinsing your dry lentils under cold water. This removes any dust or debris.
- Add your rinsed lentils and water to the Instant Pot.
- For the best results, use a 1:2 lentil-to-water ratio. That means for every cup of lentils, you'll add 2 cups of water.
- Next, add your spices to the Instant Pot. This includes olive oil, veggie bouillon paste, maple syrup, garlic powder, smoked paprika, bay leaf, lime juice, black pepper, and salt. Stir everything together to ensure the lentils are well-coated with the spices.
- Secure the lid on the Instant Pot and set the valve to sealing. Cook the lentils on high pressure for 10-15 minutes. Remember, different types of lentils may have slightly different cook times, so adjust as needed.
- Once the cooking time is up, allow the pressure to release naturally for 10 minutes, then do a quick release for any remaining pressure.
- Remove the bay leaf, give the cooked lentils a good stir, and they're ready to serve!
Stovetop Version:
- Rinse your dried lentils under cold water.
- Add the rinsed lentils to a large pot. For stovetop cooking, use a 1:3 lentil-to-water ratio. So for every cup of lentils, you'll add 3 cups water.
- Add your spices to the pot and stir to combine.
- Bring the water to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the pot, and let it simmer.
- Cook the lentils for 20-25 minutes, or until they're tender. Be sure to stir occasionally to prevent the lentils from sticking to the pot.
- Once the lentils are cooked, remove the bay leaf and they're ready to serve!
Assemble your Bowl
To assemble your bowl, start with a base of cooked quinoa. Add in any cooked or raw veggies and top with a generous serving of spiced lentils. I love to drizzle everything with vegan Caesar salad dressing. Enjoy!
🥬 Variations: Meal Ideas with Spiced Lentils
- Stuffed Bell Peppers: Hollow out some bell peppers and fill them with a mixture of these spiced brown lentils and cooked quinoa or white or brown rice. Top with a sprinkle of vegan cheese and bake until the peppers are tender and the cheese is melted. This makes for a visually appealing and nutritious meal that's packed with protein and fiber.
- Lentil Soup: Transform these spiced brown lentils into a comforting soup. Add some vegetable broth, diced tomatoes, and your favorite veggies. Simmer until everything is well-blended and the flavors are melded together. Serve with a side of crusty gluten-free bread for a warming and satisfying meal.
- Shepherd's Pie: Give your traditional Shepherd's Pie a plant-based twist by using these spiced brown lentils as the filling. Layer them with sautéed veggies and top with a creamy layer of mashed potatoes. Bake until golden for a comforting, hearty dinner.
- Lasagna: Swap out your usual lasagna filling for these flavorful brown lentils. Layer them with gluten-free lasagna noodles, vegan cheese, and a rich tomato sauce. Bake until bubbly for a delicious twist on a classic dish.
- Taco Filling: Use these spiced brown lentils as a filling for tacos. Add some shredded lettuce, diced tomatoes, and a dollop of guacamole for a quick and easy meal that's sure to be a hit.
- Salad Topper: Boost the protein content of your salads by adding a generous serving of these spiced brown lentils. They pair well with a variety of salad greens and dressings.
Remember, the beauty of this brown lentils recipe is its versatility. Feel free to get creative and adjust these suggestions to suit your family's tastes and dietary needs. Enjoy!
🥡Storage
Proper storage is key to maintaining the freshness and flavor of your brown lentils recipe, whether you're storing leftovers in the fridge or freezer
Fridge: Store any leftover spiced lentils in an airtight container in the fridge. They'll keep for up to 5 days. To reheat, simply microwave them for a couple of minutes or heat them up in a pot over medium heat.
Freezer: These lentils freeze well. Let them cool completely, then transfer them to a freezer-safe container or bag. They'll keep for up to 3 months. To reheat, let them thaw in the fridge overnight, then heat in the microwave or in a pot.
Rewarming: When rewarming your lentils, you might need to add a little bit of water to get them back to their original consistency. Heat them over medium heat on the stovetop or in the microwave, stirring occasionally to ensure they heat evenly.
❔FAQ
Brown lentils are incredibly versatile and perfect for a variety of dishes. This brown lentils recipe showcases their ability to absorb flavors and spices, making them a delicious addition to salads, buddha bowls, and even as a filling for tacos. They're also great in shepherd's pie and lasagna.
Soaking brown lentils isn't necessary, but it can help reduce cooking time and improve digestibility. If you choose to soak them, a 9-hour soak in water is recommended. However, if you're using canned lentils like in this brown lentils recipe, you just need to rinse and drain them before cooking.
Preparing canned brown lentils is a breeze. Simply drain and rinse the lentils, then they're ready to use in your recipe. In this brown lentils recipe, we sauté the lentils in olive oil and spices to enhance their flavor.
Yes, it's always a good idea to rinse brown lentils before cooking, whether they're canned or dry. Rinsing helps remove any dust or debris. If you're using canned lentils, rinsing also helps remove excess sodium.
🥣Make this next…
I hope you love this recipe as much as we do! And that you learned a little something about how to cook brown lentils! If you are looking for more high-protein plant-based recipes be sure to check out these:
Thanks for reading! Make sure to follow me over on Pinterest or Instagram where you can save my recipes to make later, see what we are up to on stories or connect with me on messages.
Until then, tchau
📖 Recipe
Easy Spiced Lentil Bowl Recipe
Equipment
- 1 Instant pot
Ingredients
Spiced Lentils
- 2 cups canned bronw lentils Or 1 cup dry lentils
- 1 tablespoon olive oil Extra Virgin
- 1 tablespoon veggie boullion paste
- 1 tablespoon maple syrup
- 1 tablespoon garlic powder
- 1 tablespoon smoked paprika
- 1 bay leaf
- 2 tablespoon lime juice
- 1 teaspoon black pepper
- ¼ teaspoon salt
Suggested pairing
- 2 cups cooked quinoa cook per package instructions
- 2 cups red cabbage shredded
- 1 bunch arugula
- sliced cucumbers
- vegan Ceaser dressing
Instructions
- Start by preparing your lentils and veggies. Drain and rinse the canned lentils and slice the veggies. And cook your quinoa as per package instructions.
Canned lentil version- Stovetop
- Heat a pan over medium-high heat. Then add in the olive oil and lentils. Cook for 1-2 minutes to coat the lentils.
- Next add in all the spices, except for the lime. Continue to cook for 10 minutes to allow the flavours of the spices to come out.
- Add in the lime juice and continue to cook for another 2-3 minutes.
- Remove the bay leaves then assemble your bowl.
- To a plate, add the cooked quinoa, raw veggies, and spiced lentils. This recipe pairs very well with vegan caesar salad dressing.
Dry lentil version- Instant Pot
- Start by rinsing your 1 cup of dry lentils under cold water. This removes any dust or debris.
- Add your rinsed lentils and 2 cups of water to the Instant Pot. Tip: use a 1:2 lentil-to-water ratio. That means for every cup of lentils, you'll add 2 cups of water.
- Next, add your spices to the Instant Pot. This includes olive oil, veggie bouillon paste, maple syrup, garlic powder, smoked paprika, bay leaf, lime juice, black pepper, and salt. Stir everything together to ensure the lentils are well-coated with the spices.
- Secure the lid on the Instant Pot and set the valve to sealing. Cook the lentils on high pressure for 10-15 minutes. Remember, different types of lentils may have slightly different cook times, so adjust as needed.
- Once the cooking time is up, allow the pressure to
- Remove the bay leaf, give the lentils a good stir.
- To a plate, add the cooked quinoa, raw veggies, and spiced lentils. This recipe pairs very well with vegan caesar salad dressing.
Notes
Nutrition
Information Source
- Roy, F., Boye, J. I., & Simpson, B. K. (2010). Bioactive proteins and peptides in pulse crops: Pea, chickpea, and lentil. Food Research International, 43(2), 432-442.
- Hefnawy, T. H. (2011). Effect of processing methods on nutritional composition and anti-nutritional factors in lentils (Lens culinaris). Annals of Agricultural Sciences, 56(2), 57-61.
- Graf, E., & Eaton, J. W. (1990). Antioxidant functions of phytic acid. Free Radical Biology and Medicine, 8(1), 61-69.
- Fredlund, K., Isaksson, M., Rossander-Hulthén, L., Almgren, A., & Sandberg, A. (2006). Absorption of zinc and retention of calcium: dose-dependent inhibition by phytate. Journal of Trace Elements in Medicine and Biology, 20(1), 49-57.
- Padovani, R. M., Lima, D. M., Colugnati, F. A. B., & Rodriguez-Amaya, D. B. (2007). Comparison of proximate, mineral and vitamin composition of common Brazilian and US foods. Journal of Food Composition and Analysis, 20(8), 733-738.
- Anderson, J. W., & Major, A. W. (2002). Pulses and lipaemia, short- and long-term effect: potential in the prevention of cardiovascular disease. Br J Nutr, 88(Suppl 3), S263-S271.
- Satya, S., Kaushik, G., & Naik, S. N. (2010). Processing of food legumes: A boon to human nutrition. Mediterranean Journal of Nutrition and Metabolism, 3(3), 183-195.
