# Lentil recipes: 8 easy meals, plus which lentil to use and how to cook it

Lentils are cheap, quick and full of protein, and you never have to soak them. Here’s how red, green, brown, black and French lentils differ, how to cook them on the stove, and eight dinners that go well beyond soup.

Source: https://nourishandstrong.com/lentil-recipes
Published: 2026-11-08
Updated: 2026-11-08
By: the Nourish & Strong team
General information, not medical advice.

**The short answer:** the best lentil recipes match the lentil to the job. Red lentils cook in about 5 to 7 minutes and melt into dal and sauces, while green, brown, black and French lentils take about 15 to 20 minutes and keep their shape for salads, tacos and fillings. A cup of cooked lentils gives about 18g of protein and 16g of fiber, according to USDA data.

Lentil soup already lives in our [high-protein soup recipes](https://nourishandstrong.com/high-protein-soup), so the eight meals below go beyond the bowl.

## What is the difference between red and green lentils?

Red lentils are usually sold hulled and split, so they cook in minutes and fall apart, while green lentils take longer and hold more of their shape. Montana State University Extension says golden and red lentils "cook quickly and lose their shape," which makes them good for thickening. Small pardina (brown), black beluga and French green lentils hold their shape. Harvard Health adds that red lentils cooked longer turn smooth and pureed.

| Lentil | Cooked texture | Best for | Protein / fiber per cooked cup |
| --- | --- | --- | --- |
| Red (split) | Soft, breaks down | Dal, thick soups, sauces | About 17.9g / 15.6g* |
| Green | Larger, fairly firm | Soups, salads, purees | 17.9g / 15.6g |
| Brown (pardina) | Small, holds shape | Tacos, fillings, rice dishes | 17.9g / 15.6g |
| Black (beluga) | Small, firm | Salads, grain bowls | About 17.9g / 15.6g* |
| French green (du Puy) | Small, firm | Salads, side dishes | About 17.9g / 15.6g* |

*USDA lists one cooked value for lentils. Its raw red lentil data nearly matches lentils in general: 23.9g protein and 10.8g fiber per 100g, against 24.6g and 10.7g. So pick your lentil for texture.

## Are lentils high in protein?

Yes. A cup of cooked lentils has 17.9g of protein and 15.6g of fiber in USDA data. Only soybeans and edamame beat them in our [best beans for protein](https://nourishandstrong.com/best-beans-for-protein) list.

| Lentils, boiled without salt | Protein | Fiber | Iron | Calories |
| --- | --- | --- | --- | --- |
| 1 cup cooked (198g) | 17.9g | 15.6g | 6.6mg | 230 |
| 1/4 cup dry red lentils (48g) | 11.5g | 5.2g | 3.5mg | 172 |

Lentils also rank among the [foods high in iron](https://nourishandstrong.com/foods-high-in-iron) and [high-fiber foods](https://nourishandstrong.com/high-fiber-foods). To reach the 25 to 30g of [protein per meal](https://nourishandstrong.com/how-much-protein-per-meal) many people aim for, pair them with eggs, yogurt, cheese or meat, as most recipes below do.

## How do you cook lentils on the stove?

Rinse the lentils and simmer them in about 2½ to 3 cups of water per cup until tender: 15 to 20 minutes for whole lentils and 5 to 7 minutes for split red ones, says Iowa State University Extension. No soaking needed.

1. **Sort and rinse.** Pick out any small stones, then rinse the lentils in a colander, Iowa State advises.
2. **Boil, then simmer covered.** One cup dry makes about 2½ cups cooked, says USA Pulses.
3. **Hold the salt and tomatoes.** USA Pulses says salt toughens lentils and acid slows cooking, so add both late.
4. **Taste, then drain.** Stop at tender but whole for salads. Keep going for dal.

## What can you make with lentils besides soup?

You can turn lentils into salads, dal, tacos, sloppy joes, grain bowls, shepherd’s pie, stuffed peppers and mujadara. Protein and fiber per serving come from USDA data for the dry amounts shown. Oil and spices aren’t counted.

### 1. French lentil salad with eggs and feta

**Serves** 4 · **23g protein** · 6g fiber per serving

**You need:** 1 cup (192g) dry French green lentils; 4 eggs; 1 cucumber (300g), diced; ½ red onion (75g), finely chopped; 4 oz (113g) feta; 2 tbsp olive oil; 2 tbsp lemon juice; a handful of parsley.

Simmer the lentils until just tender, drain and cool. Hard-cook and quarter the eggs. Whisk the oil and lemon juice, toss with the lentils, cucumber, onion and parsley, then top with feta and eggs.

### 2. Red lentil dal with spinach

**Serves** 4 · **28g protein** · 13g fiber per serving

**You need:** 1½ cups (288g) dry red lentils; 1 onion (150g); 3 garlic cloves; 1 tbsp grated ginger; 2 tsp curry powder; 1 can (14.5 oz, 411g) diced tomatoes; 5 oz (142g) baby spinach; 2 tbsp oil; about 4 cups water; 2 cups (390g) cooked brown rice and 1 cup (227g) plain nonfat Greek yogurt to serve.

Soften the onion in the oil, then stir in the garlic, ginger and curry powder. Add the lentils and water and simmer, stirring often, until they break down. Add the tomatoes, wilt in the spinach, and serve over rice with yogurt.

### 3. Turkey and lentil sloppy joes

**Serves** 6 · **31g protein** · 9g fiber per serving

**You need:** 1 lb (454g) 93% lean ground turkey; 1 cup (192g) dry brown lentils, cooked; 1 onion (150g) and 1 green bell pepper (150g), diced; 1 can (15 oz, 425g) tomato sauce; 2 tbsp tomato paste; 1 tbsp Worcestershire sauce; 1 tsp smoked paprika; 6 whole-wheat buns.

Brown the turkey with the onion and pepper until it reaches 165°F. Stir in everything else but the buns and simmer until thick.

### 4. Lentil tacos

**Serves** 4 · **23g protein** · 10g fiber per serving

**You need:** 1 cup (192g) dry brown lentils; 1 onion (150g), diced; 1 tbsp oil; 2 tsp chili powder; 1 tsp cumin; 8 corn tortillas; 2 cups (140g) shredded cabbage; ¾ cup (170g) plain nonfat Greek yogurt; 2 oz (57g) shredded cheddar; salsa and lime.

Cook and drain the lentils. Soften the onion in the oil, add the spices, the lentils and a splash of water, and mash a third with a fork so it holds together. Fill warm tortillas with lentils, cabbage, yogurt, cheese and salsa.

### 5. Black lentil bowls with sweet potato and eggs

**Serves** 4 · **21g protein** · 10g fiber per serving

**You need:** 1 cup (192g) dry black (beluga) lentils; 2 medium sweet potatoes (400g), cubed; 4 eggs; 5 oz (142g) kale, chopped; 2 tbsp olive oil; 2 tbsp lemon juice.

Roast the sweet potato with half the oil at 425°F until tender. Simmer the lentils until tender but firm. Rub the kale with the rest of the oil and the lemon juice until it softens. Build bowls and top each with a hard-cooked egg. USDA has no separate black lentil data, so we used lentils in general.

### 6. Lentil shepherd’s pie

**Serves** 6 · **23g protein** · 10g fiber per serving

**You need:** 1½ cups (288g) dry brown or green lentils; 1 onion (150g); 2 carrots (244g), diced; 8 oz (227g) mushrooms, chopped; 2 tbsp tomato paste; 1 tbsp oil; 1 tsp thyme; about 3 cups water; 2 lb (907g) red potatoes; 1 cup (226g) 2% cottage cheese; ½ cup 2% milk; 1 oz (28g) grated Parmesan.

Boil the potatoes and mash them with the cottage cheese and milk. Soften the onion, carrots and mushrooms in the oil, stir in the tomato paste and thyme, add the lentils and water, and simmer until thick. Spread in a baking dish, top with the mash and Parmesan, and bake at 400°F until golden.

### 7. Mujadara (lentils, rice and onions) with yogurt

**Serves** 4 · **21g protein** · 8g fiber per serving

**You need:** 1 cup (192g) dry brown lentils; 2 cups (390g) cooked brown rice; 2 large onions (300g), thinly sliced; 3 tbsp olive oil; 1 tsp cumin; 1 cup (227g) plain nonfat Greek yogurt; 1 small cucumber (150g), grated.

Cook the onions slowly in the oil until deep brown. Simmer and drain the lentils, then toss with the rice, cumin and half the onions. Top with the rest and serve with the yogurt stirred into the cucumber.

### 8. Lentil and quinoa stuffed peppers

**Serves** 4 · **23g protein** · 11g fiber per serving

**You need:** 4 red bell peppers (476g); 1 cup (192g) dry green or brown lentils, cooked; 1 cup (185g) cooked quinoa; 1 small onion (110g), chopped and softened in a little oil; 1 cup (242g) canned crushed tomatoes; 1 tsp Italian seasoning; 4 oz (113g) shredded part-skim mozzarella.

Halve and seed the peppers. Mix the lentils, quinoa, onion, tomatoes, seasoning and half the cheese, and fill the halves. Top with the rest of the cheese, cover with foil and bake at 375°F until the peppers are tender, uncovering at the end.

## How long do cooked lentils last in the fridge?

Plain cooked lentils keep 4 to 5 days in a covered container in the fridge, or about 3 months frozen, according to Iowa State University Extension. For mixed dishes, follow the USDA Food Safety and Inspection Service (FSIS) leftovers rule of 3 to 4 days.

- **Chill them fast.** FSIS says to refrigerate cooked food within 2 hours, in shallow containers.
- **Reheat to 165°F.** That’s the FSIS minimum for leftovers.
- **Keep dry lentils airtight.** Montana State says they last up to a year in a cool, dry place.

Cooking for the week? See [meal prep for beginners](https://nourishandstrong.com/meal-prep-for-beginners). For nights away from the stove, our [sheet pan dinners](https://nourishandstrong.com/sheet-pan-dinners) put a whole meal on one tray.

Want four weeks of high-protein dinners planned, with grocery lists? The Menopause Meal Plan does that.

## Quick questions

### Do lentils need to be soaked?

No, lentils don’t need soaking before you cook them. Iowa State University Extension and Montana State University Extension both say they can go straight into the pot after a rinse. Montana State notes that soaking or sprouting can increase nutrient availability, so soaking is optional.

### How long do lentils take to cook?

Whole lentils take about 15 to 20 minutes of simmering, and split red lentils about 5 to 7 minutes, according to Iowa State University Extension. Firmer types such as French green and black beluga can take a little longer. Start tasting early. USA Pulses suggests unsalted cooking water and adding tomatoes near the end, since salt toughens lentils and acid slows cooking.

### How long do cooked lentils last in the fridge?

Plain cooked lentils last 4 to 5 days in a covered container in the fridge, according to Iowa State University Extension. Mixed lentil dishes fall under the general USDA leftovers guidance of 3 to 4 days. Refrigerate them within 2 hours of cooking, and reheat leftovers to 165°F before eating.

### Can you freeze cooked lentils?

Yes, cooked lentils freeze well. Iowa State and Montana State Extension both say to use frozen cooked lentils within about 3 months for best quality. Cool them quickly, pack them in portions with the air pressed out, and thaw them in the fridge or add them straight to a hot pan or pot.

### Are lentils high in protein?

Yes, lentils are one of the highest-protein beans. A cup of cooked lentils has about 17.9g of protein and 15.6g of fiber in USDA data, more protein than black, pinto or kidney beans. Pair them with eggs, yogurt, cheese or meat to reach 25 to 30g at a meal.

### Do lentils have iron?

Yes, lentils are a good plant source of iron. A cup of cooked lentils has about 6.6mg of iron in USDA data, and half a cup has about 3.3mg. Red and green lentils are close: dry red lentils actually have slightly more iron per 100g than lentils in general in USDA figures.

This article is general information, not medical advice. If you have kidney disease, a digestive condition or another health concern, ask your doctor or a registered dietitian how lentils fit your eating plan, and don’t change any medicine without talking to your care team.

## Sources

- [USDA FoodData Central, SR Legacy data](https://fdc.nal.usda.gov/)
- [Montana State University Extension. Lentils food fact sheet](https://www.montana.edu/extension/nutrition/nutrition-cooking-culture/food-fact-sheets/lentils.html)
- [Iowa State University Extension and Outreach, Spend Smart Eat Smart. Pantry picks: lentils](https://spendsmart.extension.iastate.edu/pantry-picks/lentils)
- [Harvard Health Publishing. Legume of the month: lentils](https://www.harvardhealth.org/heart-health/legume-of-the-month-lentils)
- [USA Pulses. 3 easy steps to cook lentils](https://pulses.org/us/wp-content/uploads/2015/11/how-to-cook-lentils.pdf)
- [USDA Food Safety and Inspection Service. Leftovers and food safety](https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/leftovers-and-food-safety)