Lentils’ nutritional profile makes them the top choice for beans and legumes. Just one cup of cooked lentils yields 18g of protein and 16g of fiber. They are high in a range of B vitamins and particularly high in Vitamin B1 (Thiamin) and Vitamin B9 (Folate). And the same single cup covers 25%+ of almost all our essential mineral needs for the day.
When cooked they can be turned into veggie burgers, added to salad or breakfast bowls.
1 cup dry lentils
2 cups water
230 Calories per portion
1If you have time, soak the lentils for a minimum of 30 minutes in plenty of water to loosen up any dirt and starch. Rinse them very well before cooking and drain the water.
2Place rinsed and drained lentils in a medium saucepan and cover with 2 cups of water. If you are not soaking your lentils beforehand, add an extra ½ cup of water to the pan. Set the heat to high and bring water to a boil.
3Once the water begins to bubble, stir the lentils once and lower heat to low. Cover the saucepan with a lid and set the timer for 20 minutes. When the time is up, all the water should evaporate and your lentils should be cooked and soft enough to mash. They are ready to eat or be used in other recipes.