Lentils are a plant-based powerhouse—rich in protein, fiber, iron, and complex carbohydrates. For vegans and vegetarians, lentils offer an essential nutritional boost while also being affordable, versatile, and satisfying. Whether you're preparing a comforting curry, a warming soup, a crunchy salad, or a protein-rich burger patty, lentils fit seamlessly into a variety of dishes.
In this guide, we’ll explore the many ways to build delicious vegan meals using lentils. You'll find easy recipes and inspiration for including this humble legume in your weekly meal rotation.
Why Lentils Belong in Every Vegan Pantry
Before we dive into recipes, here are just a few reasons lentils should be a staple in your kitchen:
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High in protein: With around 18 grams of protein per cooked cup, lentils are a fantastic meat substitute.
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Budget-friendly: Lentils are inexpensive and available at almost every grocery store.
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Quick cooking: Unlike other legumes, lentils don’t require soaking and cook relatively quickly.
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Versatile: They can be used in soups, stews, salads, burgers, and even pasta sauces.
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Nutrient-dense: Lentils are packed with iron, folate, potassium, and fiber.
There are also multiple varieties to choose from—green, brown, red, yellow, black, and French (Puy)—each with a slightly different texture and flavor. Choosing the right type can enhance the final dish.
1. Lentil and Vegetable Curry
Why It Works: Comforting, rich in flavor, and ready in under 40 minutes.
Ingredients:
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1 cup red lentils
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1 tbsp coconut oil or olive oil
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1 onion, diced
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3 cloves garlic, minced
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1 tbsp fresh ginger, grated
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1 tbsp curry powder
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1 can coconut milk
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2 cups vegetable broth
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2 cups chopped vegetables (carrots, cauliflower, or bell pepper)
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Salt and pepper to taste
Instructions:
In a large pot, sauté onion, garlic, and ginger in oil for 3–5 minutes. Add curry powder and stir. Add lentils, coconut milk, broth, and vegetables. Bring to a boil, then simmer for 25–30 minutes until lentils are soft. Season to taste and serve with rice.
2. Lentil Shepherd’s Pie
Why It Works: Classic comfort food with a plant-based twist.
Ingredients:
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1 cup green or brown lentils
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1 tbsp olive oil
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1 onion, chopped
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2 carrots, diced
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1 cup frozen peas
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1 tbsp tomato paste
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1 tsp thyme
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1 cup vegetable broth
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3 cups mashed potatoes (prepared)
Instructions:
Cook lentils in water until tender (20–25 minutes). In a skillet, heat oil and sauté onion and carrots. Add cooked lentils, tomato paste, thyme, and broth. Stir in peas and simmer 5–10 minutes. Pour mixture into a baking dish, top with mashed potatoes, and bake at 375°F for 20 minutes until golden.
3. Smoky Lentil Soup
Why It Works: One-pot and loaded with protein and fiber.
Ingredients:
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1 cup green or brown lentils
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1 onion, diced
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2 cloves garlic, minced
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2 carrots, sliced
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1 tsp smoked paprika
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1/2 tsp cumin
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4 cups vegetable broth
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1 can diced tomatoes
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Salt and pepper
Instructions:
Sauté onion and garlic in a pot for 5 minutes. Add carrots, spices, broth, tomatoes, and lentils. Bring to a boil, reduce to simmer for 30–35 minutes until lentils are tender. Adjust seasoning and serve with crusty bread.
4. Lentil Taco Filling
Why It Works: A flavorful, high-protein base for tacos, burritos, or taco bowls.
Ingredients:
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1 cup cooked green or brown lentils
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1 tbsp olive oil
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1/2 onion, diced
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2 tsp chili powder
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1/2 tsp cumin
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1/4 tsp garlic powder
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Salt to taste
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1/2 cup tomato sauce
Instructions:
Sauté onion in oil until soft. Add cooked lentils, spices, and tomato sauce. Simmer for 5–10 minutes until thick. Serve in taco shells with avocado, lettuce, and salsa.
5. Warm Lentil and Roasted Veggie Salad
Why It Works: Great for lunch or dinner, this salad is hearty and flavorful.
Ingredients:
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1 cup cooked French (Puy) lentils
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1 cup roasted sweet potato
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1 cup roasted broccoli or cauliflower
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1/4 red onion, thinly sliced
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2 tbsp balsamic vinegar
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1 tbsp olive oil
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Salt and pepper
Instructions:
Roast sweet potato and broccoli at 400°F for 25–30 minutes. Toss with lentils, red onion, olive oil, vinegar, salt, and pepper. Serve warm or chilled.
6. Lentil Sloppy Joes
Why It Works: A satisfying, kid-friendly meal packed with nutrients.
Ingredients:
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1 cup cooked lentils
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1/2 onion, diced
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1 tbsp olive oil
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1/2 cup tomato sauce
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1 tbsp maple syrup
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1 tsp mustard
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Salt and pepper
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Whole grain buns
Instructions:
Sauté onion in oil until translucent. Add lentils, tomato sauce, maple syrup, mustard, and seasonings. Simmer for 10 minutes. Serve on toasted buns with pickles or coleslaw.
7. Mediterranean Lentil Bowl
Why It Works: Fresh and packed with protein, fiber, and Mediterranean flavor.
Ingredients:
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1 cup cooked green lentils
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1/2 cucumber, chopped
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1/2 tomato, diced
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1/4 red onion, chopped
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1 tbsp olive oil
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1 tbsp lemon juice
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Salt and oregano
Instructions:
Combine lentils with chopped veggies. Add olive oil, lemon juice, salt, and oregano. Toss well and serve as a main or side dish.
8. Lentil and Spinach Pasta Sauce
Why It Works: Boost your pasta night with extra protein and fiber.
Ingredients:
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1 cup cooked brown or green lentils
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2 cups marinara sauce
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2 cups fresh or frozen spinach
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1 tbsp olive oil
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1 tsp garlic powder
Instructions:
Heat oil in a pan, sauté spinach until wilted. Add lentils, marinara sauce, and garlic powder. Simmer for 10–15 minutes. Serve over pasta or spaghetti squash.
9. Crispy Lentil Patties
Why It Works: Great as burgers, wraps, or protein-rich snacks.
Ingredients:
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1.5 cups cooked lentils
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1/2 cup oats
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1/4 cup grated carrot
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1 clove garlic, minced
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1 tsp cumin
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Salt and pepper
Instructions:
Mash lentils in a bowl. Stir in oats, carrot, garlic, and seasonings. Form into patties and pan-fry in a bit of oil until golden on both sides. Serve on a bun or over greens.
10. Red Lentil Dhal
Why It Works: Simple, warming, and ultra-satisfying.
Ingredients:
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1 cup red lentils
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1 tbsp coconut oil
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1 small onion, chopped
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2 cloves garlic, minced
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1 tbsp fresh ginger
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1 tsp turmeric
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1 tsp cumin
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3 cups water or broth
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Salt to taste
Instructions:
Heat oil and sauté onion, garlic, and ginger. Add spices and stir for a minute. Add lentils and liquid. Simmer for 20–25 minutes until lentils are soft and stew is thick. Serve with rice or flatbread.
Batch Cooking and Meal Prep with Lentils
Lentils are excellent for batch cooking. Here’s how to make the most of your lentil-based meals:
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Cook a big pot of lentils at the beginning of the week to use in various dishes.
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Freeze portions for easy weeknight dinners.
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Switch up the seasonings to keep meals interesting: Indian spices for dhal, Italian herbs for pasta, cumin and paprika for tacos.
Final Thoughts: A Plant-Powered Staple
Lentils are one of the most nutritious and adaptable ingredients in the plant-based kitchen. Their earthy flavor and hearty texture make them perfect for a wide range of recipes, from global cuisines to family favorites. Whether you're a seasoned vegan or just starting out, incorporating lentils into your meals will help you hit your nutritional goals while enjoying deeply satisfying food.
For more plant-based lifestyle inspiration, visit The Dharma Store.