Legumes & Beans

Lentil

Quick-cooking lens-shaped pulse used in dals, soups, and salads.

Lentils are small lens-shaped legumes that cook quickly without pre-soaking, prized for their earthy flavor and high protein and fiber. Brown and green varieties hold their shape for salads and stews, while split red and yellow types break down into dals and soups. They are a foundational protein across Indian, Middle Eastern, and European cooking.

Lentils are the small, lens-shaped seeds of Lens culinaris, a legume domesticated in the Near East around 8000 BCE—making them among the oldest cultivated foods in human history. Unlike dried beans, lentils require no soaking for most varieties, cook in a fraction of the time (15–45 minutes depending on type), and are remarkably forgiving in the kitchen. Their thin, round shape cooks from the outside in, and their seed coat—more tender than that of beans—means they absorb liquid and flavor readily without the skin toughening or splitting the way beans can. This behavior makes lentils uniquely versatile: they hold their shape well enough for salads and side dishes, yet they also break down into creamy purées, silky soups, and smooth dals with minimal encouragement. Their flavor is earthy and mildly nutty, unobtrusive enough to serve as a canvas for bold spices, yet substantial enough to anchor a meal. Nutritionally, they are a powerhouse—approximately 17–18g of protein per cooked cup, rich in iron, folate, and fiber, and naturally gluten-free. A cup of dried lentils yields roughly 2½–3 cups cooked, making them one of the most economical sources of plant protein available.

Measured in: g
Storage: Pantry

Types & varieties

Brown/Green Lentils

Most common variety. Holds shape well when cooked with an earthy, robust flavor. Best for soups, side dishes, and salads. Cooking time: 30–45 minutes.

French Green (Le Puy)

Small, slate-green with flecks and a flinty, slightly peppery texture. Holds its shape excellently. AOC-protected and grown in Auvergne, France. Cooking time: 25–35 minutes.

Red/Yellow Lentils (Masoor Dal)

Split and hulled. Cooks fastest at 15–20 minutes and breaks down into a smooth, creamy purée. Ideal for Indian dals, soups, and baby food. Mild and slightly sweet.

Beluga Lentils

Tiny, jet-black with a caviar-like appearance when cooked. Firm exterior with an almost creamy center. Nutty and the most flavorful of common varieties. Holds shape beautifully. Cooking time: 25–30 minutes.

Orange/Red Egyptian Lentils

Whole red lentils with a pinkish-orange hue. Similar to red lentils but retains slightly more structure. Common in Middle Eastern and Egyptian cooking.

Black Bengal (Masoor)

Small, dark brown to black. Popular in Bengali cuisine. Quick-cooking with a distinct earthy flavor.

Marbled/Forgotten Vegetable Lentils

Speckled brown and cream, medium-sized. Good all-purpose variety that holds shape reasonably well.

White/Large Lentils

Light cream colored, larger than brown lentils. Milder flavor; cooks to a creamy texture. Good for purées and dips.

Estonian Lentils

Large, pale greenish-brown with a firm texture. Good for salads and side dishes.

Puy (French Green) Lentil

Small slate-green lentil that stays firm and distinct after cooking; no pre-soak needed, holds up in warm salads, braises, and as a bed for fish or sausage.

Black Beluga Lentil

Tiny jet-black lentils that glisten like caviar and hold their shape after cooking; firm and earthy, ideal for salads and plated sides where mush would ruin the look.

Yellow Lentil

Mild, quick-cooking split lentils that break down into a soft golden puree. The backbone of Indian dal and creamy soups, needing no soaking and ready in about 20 minutes.

Common uses

Indian dal preparations (masoor dal, toor dal, chana dal)Soups and stews (French potage, Italian pasta e fagioli, Middle Eastern shorba)Cold salads with vinaigrette, fresh herbs, and vegetablesVegetarian burgers, patties, and lentil loafMujaddara (lentils and rice with caramelized onions)Seasoned side dishes with aromatics such as onion, garlic, cumin, and corianderCurry base for vegetarian mainsFalafel-style fritters mixed with herbs and spicesItalian risotto-style preparations with wine and ParmesanStuffing for vegetables such as peppers and tomatoesSpread or dip (cooked lentils blended with tahini, lemon, and garlic)Breakfast porridge, savory or sweet, especially in South Asian cuisine

Tips & pitfalls

Rinse lentils thoroughly in cold water and pick through to remove small stones or debris—this is a non-negotiable step every time.
Do not add salt or acidic ingredients (tomatoes, lemon juice, wine) until the final 10–15 minutes of cooking; salt can toughen the skins and acid slows softening noticeably.
Use 2–2½ cups liquid per cup of dried lentils for most preparations, adding more if making a soup.
Add aromatics (onion, garlic, bay leaf) at the start of cooking; add fresh herbs (cilantro, parsley, mint) only in the last 5 minutes to preserve their color and flavor.
For salads, shock cooked lentils in cold water immediately to halt cooking and preserve their color and firm texture—drain well before dressing.
Red and yellow lentils do not hold their shape and are best for purées; green, brown, Puy, and beluga hold shape and are the correct choice for salads and side dishes.
Cooking time varies by the age and dryness of the lentils—older lentils take noticeably longer. Begin testing for doneness 5 minutes before the expected time.
Leftover cooked lentils freeze well in portioned bags for up to 3 months; freeze flat in zip bags for fastest thawing.
The starchy cooking liquid from lentils is flavorful and worth reserving to use as a light stock for soups—it adds body and reduces waste.

Nutrition

352kcal

Energy

1473 kJ · per 100 g

Where the calories come from

Protein 27%Carbs 70%Fat 3%

Protein

24.6g

49% DV

Carbs

63.4g

23% DV

Fat

1.1g

1% DV

Fiber

10.7g

38% DV

Sugars

of which

Sodium

6mg

0% DV

Notable micronutrients

Folate120% DV

Thiamin (B1)73% DV

Iron36% DV

Vitamin B632% DV

Zinc30% DV

Phosphorus22% DV

Source · USDA FoodData Central · Lentils, raw

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In the shops

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Good to know

Botanical name: Lens culinaris (Fabaceae family)
First cultivation: Near East, circa 8000 BCE
Major producers: Canada, India, Turkey, United States, Australia
Cooking time: 15–45 min (red/yellow: 15–20 min; brown/green: 25–45 min)
Soaking required: No for most varieties; optional 2–4 hr soak to reduce cooking time
Yield: 1 cup dried ≈ 2½–3 cups cooked
Protein: 17–18 g per cooked cup
Shelf life: 12 months dried in airtight container; up to 3 months frozen in portions

Substitutes

Split Peas — Nearly identical cooking time and behavior; slightly sweeter and more starchy. Use 1:1 in soups and purées. Not ideal for salads or dishes where structure matters.
Mung Beans — Smaller and rounder. Can be used whole or split. Popular in Asian and Indian cuisines. Similar texture when cooked, though slightly firmer.
Adzuki Beans — Smaller and firmer; require 2–4 hours of soaking and 45–60 minutes of cooking. Not an ideal textural substitute in most preparations.
Chickpeas — Much longer cooking time and a firmer texture. Appropriate for salads and side dishes but not interchangeable in dals or purées.
Cannellini or White Beans — Larger and longer cooking. Can substitute in soups and salads but will alter the final texture and cooking time significantly.

Pairs with

Cumin, Coriander, Turmeric, Garam MasalaOnion, Garlic, GingerBay Leaf, Thyme, RosemaryLemon and LimeCoconut Milk TomatoesFresh Cilantro, Parsley, MintMustard Seeds and Curry LeavesRiceFlatbreads

Also called

Thjerrëza · Lentils · Dried Lentil