Prepare healthy and nutritious meals one step at a time

How to cook Lentils

 

Learn how to prepare and store lentils.  Nutrition facts are also included

What you will need:

Tools:

  • A medium-sized pot
  • A strainer/ sieve
  • A wooden cooking spoon

Ingredients:

  • 1 cup of uncooked lentils
  • 3 cups of water or broth
  • 2 bay leaves
  • Seasonings (optional)
  • Salt (to season once lentils are cooked)

Cooking methods:

  • Sort and remove any debris, shriveled lentils or small stones from your batch of lentils
  • Rinse your lentils in a strainer/ sieve under running water and drain
  • Add the lentils and water to the pot, cover and bring it up to boil
  • Lower the heat and simmer for 20 to 25 minutes or until tender
  • Strain and place in a bowl
  • Add some salt or seasonings to flavor

How to use lentils:

Lentils are so versatile and they make nutritious additions to any meal.

  • Add them to a stir fry, salads, curries, dals, stews and soups
  • Cook them with rice, quinoa or any grains of your choosing
  • They can be also be baked and eaten as a light snack or as an appetizer in dips and spreads

 

Storage:

Uncooked:

  • Uncooked lentils can usually be purchased in packages or in bulk bins at your local supermarkets or health food stores.
  • When buying from bulk bins, check to ensure that the lentils are kept in covered bins to maintain freshness, that the store has a good product turnover and there is are no effects of moisture to the lentils or the container.
  • When buying in bags, check to ensure that the plastic is intact and there is no damage or odor.
  • Store in an airtight container and mark the date so that you can keep track of when it was purchased or when the package was opened.
  • Store in a cool, dark location for up to 12 months.

Cooked:

  • In the refrigerator, store in an airtight container.  It is best to use it up within 3 to 5 days
  • Freeze in an airtight container for up to 6 months
  • If you plan to freeze lentils reduce the cooking time for a firmer texture, otherwise they may become mushy once thawed
  • Label and date your container(s) for freshness and to know the contents of each container

 

Lentil recipes

Nutrition Facts
Serving Size 100g
Servings Per Container 1

Amount Per Serving
Calories 116 Calories from Fat 3.42
% Daily Value*
Total Fat 0.38g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 2mg 0%
Total Carbohydrate 20.13g 7%
Dietary Fiber 7.9g 32%
Sugars 1.80g
Protein 9.02g 18%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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