Looking for a quick and healthy meal? Check out our 20-minute one pot lentils recipe that is easy to make and perfect for freezing!
WHAT ARE LENTILS
Lentils are a type of legume that have been around for thousands of years.
They are a small, round seed that come in various colors including yellow, green, brown and red. They have a mild nutty flavor and are used in soups, stews, salads and side dishes.
They are high in protein and fiber and are low in fat. They contain vitamins and minerals such as iron, folate and zinc.
They are an easy to cook food that is both affordable and nutritious making them an excellent addition to any diet.
INGREDIENTS
- 1 cup brown lentils (washed and soaked in water overnight)
- 1 1/2 cup vegetable broth
- 3 tablespoon olive oil
- 1 cup onion chopped
- 1 1/2 tablespoon garlic finely chopped
- 2 tablespoon paprika
- 1 1/2 tablespoon ground cumin
- 1/4 teaspoon cayenne pepper optional
- salt to taste
- 1/4 teaspoon sugar
- 1 1/2 tablespoon tomato sauce
- 1 cup fresh tomato chopped
- 1/2 cup water
FOR GARNISH
- 1/2 cup parsley finely chopped
- 1/2 tablespoon lemon zest
- 1/2 tablespoon lemon juice
- 1/2 teaspoon black pepper
- 1 tablespoon olive oil
| Prep Time | Cooking Time | Total Time | Serving |
| 05 Min | 20 Min | 25 Min | 4 |
- Course: Main
- Cuisine: Persian
- Diet: Vegetarian
HOW TO COOK LENTILS
PREPARE LENTILS
Wash the lentils until the water runs clear and then soak them in water for 10-12 hours or overnight.
Once soaked, drain the water and transfer the lentils to a pot.
Add vegetable broth.
Boil on medium flame then cook for 3-4 minutes on low heat or until the lentils are tender but not mushy
Once cooked set aside uncovered.
COOK THE AROMATICS
Heat oil in a pan add onion and salt and fry on medium heat for 4-5 minutes or until onions are golden brown. Add garlic and fry for another 30 seconds or until fragrant.
Reduce the heat to low and add paprika, ground cumin, cayenne pepper, tomato paste and fry for 2 minutes.
Set heat to medium and add tomato, salt, sugar, and water and mix well.
Bring to a boil and then cook for 2 minutes or until tomatoes get soft.
Add the cooked lentils and bring to a boil and then cook for about 5-6 minutes or until most of the water evaporated on a medium flame.
Turn off the heat and garnish with lemon zest, lemon juice, parsley, and olive oil.
Serve hot with a fresh pita and a side salad.
Enjoy!
Also read: Cucumber Salad Recipe
FAQ ABOUT LENTILS RECIPE
What is the best way to eat lentils?
Eating them is a great way to get your daily dose of protein, vitamins, and minerals. There are so many delicious ways to enjoy this healthy legume! Here are the five best ways to eat them:
1. Lentil Soup – A classic comfort food that can be enjoyed as an appetizer or main course. It’s easy to make and can be spiced up with herbs and spices.
2. Lentil Salad – This is a great way to add more plant based proteins into your diet. Combine cooked lentils with fresh vegetables, nuts, and a light vinaigrette for an easy side dish or light lunch.
3. Lentil Curry – A flavorful dish that can be served over rice or quinoa for a complete meal. Add in your favorite vegetables like cauliflower, carrots, potatoes, and peas for extra nutrition and flavor.
4. Lentil Burgers – These veggie burgers are packed with protein and fiber. Use cooked lentils as the base for your burgers and add in other ingredients like mushrooms, onions, garlic, herbs, oats, and spices for extra flavor.
5. Lentil Stew – This hearty stew is perfect for cold winter nights! Start by sautéing onions and garlic before adding in cooked lentils along with diced tomatoes, broth, herbs, spices, and any other desired vegetables like carrots or celery. Enjoy with a slice of crusty bread on the side!
What are the disadvantages of eating lentils?
Eating lentils can have some disadvantages, depending on the individual.
Since they are high in fiber, people with certain digestive issues may find that they are difficult to digest and can cause bloating or gas.
Due to their high levels of iron, people with hemochromatosis should avoid eating them as they could worsen the condition.
What do lentils taste like?
They are a type of legume that have a mild, earthy flavor.
Depending on the variety, lentils can range from sweet to nutty in flavor. Brown lentils tend to be slightly sweet while red lentils have a more earthy taste. When cooked, they become softer and take on the flavors of whatever ingredients they are cooked with.
They also absorb liquid so it is important to add enough water or broth when cooking them. They can be used as an alternative to meat in many dishes and are a great source of protein.
They are versatile and can be used in soups, stews, salads, and even desserts.
PRO TOP
- Do not overcook them or they get mushy
- Add boiling water if lentils get thick (do not add cold water)
- Garnish is what completes this dish so please do not skip it.
NUTRITION FACT
Lentils are an incredibly nutritious food. They are a good source of protein, fiber, and vitamins and minerals such as iron, magnesium, and folate. They are also low in calories and fat, making them a great choice for those looking to lose weight or maintain their current weight.
One cup of cooked lentils contains 230 calories, 16 grams of protein, 15 grams of fiber, and only 1 gram of fat. They are packed with essential amino acids that our bodies cannot produce on their own.
This makes them a great alternative to meat for vegans and vegetarians looking to get enough protein in their diets.
Eating them regularly can help reduce cholesterol levels and the risk of heart disease. So not only are they delicious but they’re also incredibly healthy.
| NUTRITION FACT |
| Per Serving Cal: 230kcal Carbs: 40g Protein: 18g Fat: 0.8g Fiber: 15g |
CONCLUSION
This article provides a great recipe for lentils that can be used to make an easy and delicious meal.
The recipe calls for brown lentils, onion, garlic, tomato paste, vegetable broth, fresh parsley, and olive oil. It is a simple dish that is packed with flavor and nutrition.
This dish can be served with rice or couscous for a complete meal. It also makes a great side dish or can be added to salads and soups.
Overall, this recipe is a great way to enjoy the health benefits of lentils while still creating an enjoyable meal that everyone will love.
