Standby Veg: Red Lentils

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A common food staple in Mediterranean countries, lentils are edible seeds from the legume family, known for their lens shape and sold with or without their outer husks intact. Lentils are usually categorized by their colour, which can range from yellow and red to green, brown, or black.

red-lentilsLentils are often overlooked, even though they’re an inexpensive way of getting a wide variety of nutrients. They are high in fibre and contain more than 25% protein, which makes them an excellent meat alternative. They are also a rich source of iron, a mineral that is sometimes lacking in vegetarian diets, as well as B vitamins, magnesium, zinc, and potassium. Lentils can be purchased dried and in cans, and can be used in soups, stews and curries, especially dhal.

I favour red, or yellow lentils because, apart from their somewhat sweet and nutty flavour, being split, they cook quickly. In fact, they can be ready to eat in 15 minutes and so can be included in quick soups, curries and rice or pasta dishes. Stored in a sealed jar, they can be kept indefinitely, and used in small quantities to give meals a protein or flavour boost.

The following recipes can be made entirely from Standby Vegetables, Pantry Essentials and Crisper Essentials.

Red lentils can be added to or used as an alternative ingredient in some recipes on this website. Just enter ‘lentils’ in ‘Search’.

 

Recipes:

Tomato and Lentil Soup

Vegetable and Lentil Soup

Creamy Lentil and Carrot Soup

Coconut and Lentil Soup

Spicy Vegetable and Lentil Soup

Red Lentil Dhal

Kitchri with Vegetables

Red Lentil and Vegetable Curry

Pasta with Red Lentil Bolognaise

Tomato and Lentil Risotto

 

Tomato and Lentil Soup

  • ½ cup diced tomatoes
  • 1 tbsp. red lentils
  • 1 tbsp. rice (optional)
  • Dried onion, garlic and chilli
  • 1 tsp. chicken stock powder

 

  1. Liquidise the diced tomatoes in the small cup of a bullet blender with dried onion, garlic and chilli
  2. Place in a small saucepan with an additional ¼ cup water and bring to the boil
  3. Add ¾ cup boiling water with stock powder
  4. Add red lentils and rice (optional)
  5. Cover and simmer for 15–20 minutes, stirring occasionally, until lentils are cooked

Variations:

  • add ¼ cup grated carrot with lentils at Step 4
  • add ¼ cup chopped red capsicum or celery with lentils at Step 4

 

Vegetable and Lentil Soup

  • 1 tbsp. red lentils
  • ½ cup frozen mixed vegetables
  • 1/3 cup canned potatoes, chopped
  • 1 tbsp. chopped onion
  • Garlic, paprika and pepper
  • Parsley and oregano
  • 2 tsp. tomato paste
  • 1 tsp. chicken stock powder
  • 1 tsp. lemon juice (optional)
  • Olive oil

 

  1. In a small saucepan, sauté onion with garlic and spices
  2. Add vegetables and sauté to heat through
  3. Add 1 cup boiling water with stock powder, herbs, tomato paste and lemon juice (optional)
  4. Bring to the boil and add lentils
  5. Simmer for 20 minutes

Variations:

  • substitute 1 small potato, peeled and diced for the canned potatoes
  • substitute ½ cup chopped carrot and capsicum for the mixed vegetables
  • substitute ½ cup coleslaw mix for the mixed vegetables
  • substitute a portion of frozen spinach or sliced celery for some of the mixed vegetables

 

Creamy Lentil and Carrot Soup

  • 1 tbsp. red lentils
  • 1 small potato, peeled and diced
  • ½ cup carrot, chopped
  • 1 tbsp. chopped onion
  • 2 tsp. tomato paste
  • 1 tsp. chicken stock powder
  • 1 tsp. lemon juice
  • Garlic, mild curry powder, chilli or paprika and coriander
  • 1 tbsp. natural yoghurt
  • Canola oil

 

  1. In a small saucepan, sauté onion with garlic and spices
  2. Add 1 cup boiling water with stock powder, tomato paste and lemon juice and bring to the boil
  3. Add lentils, potato and carrot and simmer until the potato and carrot are tender (approx. 20 minutes), adding more water if required
  4. Allow to cool, empty saucepan into large cup of a bullet blender and liquidise
  5. Return to saucepan with an additional ¼ cup water and gently reheat
  6. Remove from heat and stir in yoghurt

Variation: substitute ¼ Granny Smith apple, peeled and chopped for the potato

 

Coconut and Lentil Soup

  • ¼ cup red lentils
  • 1 x 165ml can light coconut milk
  • 2 tbsp. chopped onion
  • 1 portion frozen spinach (or ½ cup spinach leaves, chopped) (optional)
  • 1 tsp. chicken stock powder
  • Mild curry powder, ginger and garlic
  • 1 tsp. lime or lemon juice
  • Canola oil

 

  1. In a small saucepan sauté onion with garlic, ginger and curry powder
  2. Add lentils and sauté until translucent
  3. Add 1 cup boiling water with stock powder
  4. Simmer for 10–15 minutes, stirring occasionally and adding more water if necessary
  5. Add coconut milk
  6. Bring to the boil slowly and gently simmer for 5 minutes, stirring occasionally
  7. Add spinach, allow to thaw (if frozen) and stir through (optional)
  8. Add lime juice

Variation: for a low-fat option, thoroughly blend 2 tbsp. almond meal with 2/3 cup water in a bullet blender and substitute for the coconut milk

 

Spicy Vegetable and Lentil Soup

  • ¾ cup frozen mixed vegetables
  • 1 tbsp. red lentils
  • 1 x 165ml can light coconut milk
  • Dried onion and garlic granules
  • Mild curry powder and chilli
  • 1 tsp. chicken stock powder
  • 1 tbsp. natural yoghurt (optional)

 

  1. Place vegetables in small saucepan with coconut milk, stock powder, dried onion and spices
  2. Bring to the boil and add lentils
  3. Simmer for 15 – 20 minutes until tender adding water if necessary
  4. Allow to cool, empty saucepan into large cup of a bullet blender and liquidise
  5. Return to saucepan with ¼ cup additional water and reheat gently
  6. Remove from heat and stir in yoghurt (optional)

Variation: for a low-fat option, thoroughly blend 2 tbsp. almond meal with 2/3 cup water in a bullet blender and substitute for the coconut milk

 

Red Lentil Dhal

  • ¼ cup red lentils
  • 2 tbsp. chopped onion
  • Garlic, mild curry powder, ginger, coriander and paprika
  • ¾ cup vegetable stock (optional)
  • 1 tsp. tomato paste
  • 2 tsp. lime or lemon juice
  • 1 tbsp. natural yoghurt (optional)
  • 1 x single-serve microwave rice
  • Canola oil

 

  1. In a small saucepan, sauté onion with garlic and spices
  2. Add lentils and sauté until translucent
  3. Add vegetable stock or ¾ cup water with lime juice and tomato paste
  4. Simmer for 15–20 minutes stirring often
  5. Remove from heat and stir in yoghurt (optional)
  6. Serve on rice microwaved as per instructions

Variation: stir in ½ cup spinach leaves just before Step 5 and simmer for a further 2–3 minutes

 

Kitchri with Vegetables

  • 1 tbsp. chopped onion
  • 2 tbsp. rice
  • 2 tbsp. red lentils
  • ¾ cup frozen mixed vegetables
  • Mild curry powder
  • Canola oil

 

  1. In a small saucepan sauté onion with curry powder
  2. Add vegetables and sauté until heated through
  3. Add rice and lentils and stir until translucent
  4. Add ¾ cup boiling water
  5. Bring to the boil, cover and simmer for 15 minutes, stirring occasionally

 

Red Lentil and Vegetable Curry

  • 1 cup frozen mixed vegetables (or see below)
  • ½ cup canned potatoes, halved
  • 1 tbsp. red lentils
  • 1 portion frozen spinach, thawed or ½ cup spinach leaves (optional)
  • 2 tbsp. chopped onion
  • 2 tsp. tomato paste
  • Garlic, mild curry powder, paprika or chilli
  • 1 tsp. chicken stock powder
  • Canola oil

 

  1. In a small saucepan, sauté onions with garlic and spices
  2. Add frozen vegetables and sauté to heat through
  3. Add potatoes and sauté
  4. Add ¾ cup boiling water with tomato paste and stock powder
  5. Bring to the boil and add lentils
  6. Simmer for 15–20 minutes until vegetables are tender
  7. Stir in spinach and simmer for a further 1–2 minutes (optional)

Variations:

  • substitute a medium potato, peeled and cubed for the canned potatoes, add before Step 2 and sauté until beginning to soften before adding frozen vegetables
  • also suitable for celery, capsicum, carrot, broccoli, cauliflower, cabbage, Brussel sprouts, frozen peas, green beans, sweet potato

 

Pasta with Red Lentil Bolognaise

  • ½ cup pasta
  • ½ cup diced tomatoes
  • 2 tsp. tomato paste
  • 1 tbsp. red lentils
  • ¼ cup carrot, grated
  • 1 tbsp. chopped onion
  • Garlic, chilli or paprika, basil and pepper
  • Shredded Parmesan cheese (optional)
  • Olive oil

 

  1. Liquidise diced tomatoes in the small cup of a bullet blender with tomato paste (optional)
  2. Sauté onions with garlic and spices
  3. Add diced tomatoes with tomato paste and basil and bring to the boil
  4. Add grated carrot and lentils and simmer for 5 minutes
  5. Add ¼ cup water, bring to the boil and stir in pasta
  6. Set to simmer, stirring often and adding more water if required for 12 – 15 minutes or until pasta is cooked
  7. Stir in Parmesan cheese (optional)

Variation: add ¼ cup finely sliced mushrooms and/or capsicum at Step 4

 

Tomato and Lentil Risotto

  • ½ cup diced tomatoes
  • ¼ cup rice
  • 1 tbsp. red lentils
  • Chilli (or paprika) and garlic
  • ½ tsp. chicken stock powder
  • 1 tbsp. chopped onion
  • 1 tbsp. lemon juice
  • Parsley and basil
  • Shredded Parmesan cheese
  • Olive oil

 

  1. Liquidise diced tomatoes in small cup of a bullet blender with chilli, garlic and stock powder
  2. In a small saucepan sauté chopped onion
  3. Add rice and lentils and sauté until translucent
  4. Add tomatoes with ¼ cup water, lemon juice, parsley and basil
  5. Bring to the boil, cover and simmer for 15 minutes, stirring often
  6. Sprinkle with shredded Parmesan cheese
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