Lentils Are A Nutrient-Dense Hero: Here's How To Cook Each Kind + 10 Recipes
Add them to your pantry, stat.
JimMin
mbg Nutrition & Health Writer
mbg Nutrition & Health Writer
Eliza Sullivan is a food writer and SEO editor at mindbodygreen. She writes about food, recipes, and nutrition—among other things. She studied journalism at Boston University.
Image by Monica Grabkowska / Unsplash January 09, 2025 We carefully vet all products and services featured on mindbodygreen using our Our selections are never influenced by the commissions earned from our links. As the seasons change, my pantry shifts, too—and one ingredient I always rotate back in during chillier months is lentils. Sure, they occasionally make appearances in my summer salads and bowls, but one of my favorite cold-weather dishes is a good lentil soup. "Lentils are a nutritious, delicious, and accessible food that make a great pantry staple," says Serena Poon, C.N., CHC, CHN, chef, nutritionist, and nutritional energy practitioner. "Lentils deliver important macronutrients and vitamins and can be stored in a well-sealed container in a cool, dry place for a long time." Not only that, but they're an easy, low-waste purchase since they're in the bulk sections of many stores.
Why you should be adding lentils to your pantry
Beyond their solid shelf life, there are nutritional reasons to stock up on lentils, too. Similar to other legumes, they offer a good source of plant-based protein and fiber. They also offer "an array of vitamins and minerals, such as folate, potassium, iron, and manganese," according to Poon.
More uniquely, "Lentils are rich in polyphenols, which makes them potent antioxidants1," says Poon, "and also gives them properties that protect against inflammation and diseases." And that aforementioned fiber is a form of prebiotics, which fuel the good bacteria in our gut, to keep our gut microbiome thriving.
The notable nutrients among different lentil varieties are majorly similar, but according to Poon, "One standout is beluga lentils. These sturdy, black lentils also contain anthocyanins, which carry potent antioxidant properties."
The lentil varieties & how to cook with them
When you do head to a store to pick them up, you'll find an array of varieties waiting for you—in a rainbow of colors, to boot. So how do you know what type to buy, and how should you cook with them?
If you're working with a recipe, it's best to follow their directions, because while the nutrient profiles may be similar, how they cook won't be. For more general prep, Poon had some advice for how to cook each type of lentil:
10 lentil-based recipes to try
When it comes to cooking with lentils, soup and salads are definitely a go-to, but there's so much more you can do with them. Here are some of our favorite recipe ideas:
If you want to up your legumes' nutrients, you can consider sprouting them (check out our guide here), which can make them easier to digest and improve the nutrient availability.
So this winter, consider trying different cooking methods for these affordable little super-legumes—there are so many ways to prepare them, so you'll never get bored.
