Lentils are the unsung hero of vegetarian protein. Cheap, shelf-stable, and ridiculously versatile. One cup of cooked lentils delivers around 18 grams of protein, which puts most other plant sources to shame.
But here’s the thing: a lot of people buy lentils with good intentions, then let them sit in the pantry for months because they don’t know what to do with them beyond basic soup. I get it. So let’s fix that. These recipes are designed to be practical, flavorful, and packed with the protein your body actually needs.
1) Spiced red lentil dal with coconut
Dal is where my love for lentils started. I spent three weeks in Rajasthan eating variations of this dish almost daily, and I’ve been chasing that flavor ever since. Red lentils work perfectly here because they break down into a creamy texture without much effort.
The key is blooming your spices in oil before adding them to the cooked lentils. Cumin seeds, mustard seeds, dried chilies, and a few curry leaves if you can find them. That sizzle at the end transforms everything.
You’ll want red lentils, coconut milk, garlic, ginger, turmeric, and your whole spices. Serve it over rice or with flatbread. Simple, warming, and about 20 grams of protein per generous serving.
2) Crispy lentil and walnut tacos
This is my go-to when someone asks what vegetarians eat for dinner. Cooked green or brown lentils get mashed slightly, mixed with finely chopped walnuts, and seasoned with standard taco spices: cumin, smoked paprika, garlic powder, a little chili.
The trick is cooking the mixture in a hot skillet until parts of it get crispy. That texture makes all the difference. Nobody misses the meat.
Load them into corn tortillas with whatever toppings you like. Pickled onions, avocado, a squeeze of lime, maybe some crumbled queso fresco. Between the lentils and walnuts, you’re looking at a solid protein hit with healthy fats to boot.
3) French lentil salad with mustard vinaigrette
French green lentils (lentilles du Puy) hold their shape beautifully, which makes them perfect for salads. This one works as a main dish or a side that actually fills you up.
Cook your lentils until just tender, then toss them while still warm with a sharp Dijon vinaigrette. The warmth helps them absorb the dressing. Add diced celery, shallots, fresh parsley, and crumbled goat cheese.
What makes this work is the contrast: earthy lentils, tangy mustard, creamy cheese, crunchy vegetables. It keeps well in the fridge for days, which means easy lunches sorted. Pair it with crusty bread and you’ve got a complete meal.
4) Lentil and mushroom bolognese
I’ve mentioned this before, but a good plant-based bolognese can absolutely satisfy pasta cravings. The combination of lentils and finely chopped mushrooms mimics the texture of traditional meat sauce surprisingly well.
Brown your mushrooms hard in a hot pan first. You want them deeply caramelized, not steamed. Then build your sauce with onions, carrots, celery, garlic, tomato paste, crushed tomatoes, and cooked brown or green lentils.
Let it simmer low and slow. The longer it cooks, the better the flavors meld. A splash of red wine helps, but it’s not essential. Serve over your favorite pasta with a generous amount of parmesan. This feeds a crowd and reheats beautifully.
5) Smoky lentil and sweet potato stew
When the weather turns cold, this is what I want. It’s hearty, slightly sweet, and has enough smoky depth to feel substantial.
Smoked paprika does the heavy lifting here, along with cumin and a touch of cayenne if you like heat. Cube your sweet potatoes small so they cook at the same rate as the lentils. Add some diced tomatoes and vegetable broth, then let everything simmer until thick.
A dollop of yogurt on top cuts through the smokiness nicely. You could also add some wilted greens in the last few minutes. Kale or spinach both work. One bowl of this delivers protein, complex carbs, and fiber in one shot.
6) Lentil-stuffed bell peppers
Stuffed peppers are one of those dishes that look impressive but require minimal actual skill. The filling comes together quickly, and the oven does most of the work.
Mix cooked lentils with sautéed onions, garlic, diced tomatoes, cooked rice or quinoa, and whatever herbs you have on hand. Oregano and basil work well. Stuff the mixture into halved bell peppers, top with cheese if you want, and bake until the peppers are tender.
The beauty here is flexibility. Use whatever vegetables need using up. Add some feta for a Mediterranean twist or go Mexican with black beans and corn mixed in. Each pepper is basically a self-contained, protein-rich meal.
The bottom line
Lentils deserve a permanent spot in your rotation. They’re affordable, they cook faster than most legumes, and they adapt to virtually any cuisine you throw at them.
Start with one of these recipes this week. See how it fits into your life. Once you get comfortable with lentils, you’ll find yourself reaching for them constantly. They’re the kind of ingredient that makes vegetarian eating feel effortless rather than like a constant negotiation with your protein needs.
