For a quick and tasty vegetarian protein option for your next breakfast, lunch, or dinner, look no further than simple French lentils.
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You can make this dish in less than 30 minutes in the Instant Pot or saucepan. Both methods are just as easy, and there’s no need to soak French lentils.
I’ve kept the seasoning simple. Just bay leaves, garlic, and salt.
I’ve also suggested a couple optional choices to amplify the flavor. These are fresh lime and a seasoning blend of your choice.
I love the idea of meal prepping simple lentils, and having a jar of them ready in the fridge to create meals with.
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How to enjoy
There are so many ways to enjoy these lentils, such as in salads, in soups.
Enjoy with grains to form a complete vegetarian protein.
I can vouch for gluten-free buckwheat or basmati rice with these lentils as a really satisfying combination. Garnish with freshly chopped green onions.
Lentil health benefits
As far as protein goes, just ½ cup of cooked French lentils provides 12 grams of protein, and when combined with a whole grain the quality of the protein is as good as meat.
Of course lentils surpass meat in terms of fiber content, with that same ½ cup of cooked lentils providing 32% of your daily needs.
Lentils also contain an impressive amount of iron (15%), folate (15%), and potassium (6%).
French lentils
French lentils are a specialty lentil often grown locally by farmers in the United States and Canada.
Black lentils, also known as Beluga lentils, are another excellent option for this recipe, and these are also exceptionally tasty specialty lentils.
French lentils are very pretty—dark green in color with blue-black speckles on them—while beluga black lentils are pure matte black.
Both types of lentils are about ⅓ the size of the common brown or green lentils you might be familiar with.
They also have a pleasant nutty, peppery taste, compared to the more earthy taste of regular lentils.
This type of lentil is unique in that it holds its shape extremely well when cooked without becoming mushy, and the skins are very thin and digestible.
Both French and beluga black lentil varieties cook in 20-25 minutes, and there is no need to soak them ahead of time.
Where to buy
A specialty grocer like Whole Foods is likely to carry these specialty lentils, and Amazon also carries them.
You may also find them at specialty food stores, such as Mediterranean or European shops if you’re lucky enough to have one nearby.
Below are some online recommendations where you can buy lentils. When you click the links, you will be able to see what they look like.
These links were the most affordable options I found, but there are many other choices you can find when you run an online search.
SEE FRENCH LENTIL RECOMMENDATIONS ON AMAZON
SEE BLACK BELUGA LENTILS ON AMAZON
Simple French Lentils (Instant Pot)
Helpful Kitchen Tools:
- small saucepan with lid
Ingredients
To start the lentils
- 1 cup French lentils or black beluga lentils , (sub. with green lentils)
- 2 - 2 ½ cups water
- 2 bay leaves
- 1 to 2 cloves chopped garlic, (sub with ½ teaspoon garlic powder)
- pinch of salt
To season the lentils
- ¼ teaspoon salt, or to taste
Optional ingredients
- fresh lime
- seasoning blend of choice, or to taste, (see recipe notes)
Instructions
for the Instant Pot method
- Rinse the lentils then transfer to the Instant Pot and cover with 2 cups water. Add bay leaves, garlic, and a pinch of salt.
- Insert and lock the lid, then select PRESSURE COOK on the high setting. Set the timer for 10minutes, then allow the pressure to release naturally for 15 minutes before opening the lid safely.
- Select CANCEL, then SAUTE. Add additional salt and/or your optional seasoning blend to season the lentils, and simmer for 2-3 minutes.
- Turn off the heat and finish with optional fresh lime.
for the saucepan method
- Rinse the lentils then transfer to a small saucepan and cover with 2 ½ cups water. Add bay leaves, garlic, and a pinch of salt.
- Bring to a boil, then reduce to a simmer and partially cover.
- Simmer 20 minutes, then add additional salt and/or your optional seasoning blend to season the lentils, and simmer for another 5 minutes.
- Turn off the heat and finish with optional fresh lime.
Notes
Choose your lentils
French lentils and black lentils are specialty lentils that you can buy on Amazon, or at a specialty grocery store like Whole Foods. You can substitute with the common brown or green lentils. Cook these in the Instant Pot for 10 minutes, and simmer in the saucepan for 20-25 minutes. There is no need to soak your lentils. Just rinse them once. These types of lentils will hold its shape when cooked.Seasoning blends
I love a seasoning blend with lentils and beans, because let’s face it: lentils and beans taste bland, and sometimes you can feel a little heavy after eating them, and the seasoning helps with digestibility. There is an increasing selection of seasoning blends on the market today. I like something with garlic and onion powder, as well as celery salt, herbs, lemon, or even a little mild chili. In fact I was at a makers market today and discovered Bittersweet Herb Farm, which sells a variety of salt, sugar, and preservative free spice blends that are also available from their website. The popular salt-free Mrs. Dash is another good option. I think a Mexican chili powder is another possibility. These spice blends typically contain oregano, cumin, nutmeg, bell peppers, and a small amount of chili. Many North Americans will have Mexican Chili Powder in their pantry already. It was one of the few spices my mom used. It’s basically an American Tex-Mex version of red chili power with more flavor and less chili.Trader Joe’s blends
Trader Joe’s carries a good variety of seasoning blends, such as Green Goddess Seasoning Blend, Onion Salt, Citrusy Garlic, and 21 Seasoning Salute. Check your local store for seasoning blends and try one, but make sure you read your labels for the ingredients. Trader Joe’s blends tend to have some additives. I want you to know that whenever you see “natural flavors,” this ingredient is highly concentrated and similar to MSG. Personally, I am okay with a little pizzazz from a seasoning blend when flavoring beans. I feel that the flavor, and the digestive support, is worth the tradeoff. You’ve got options!Nutrition
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