The Pantry Ingredient You've Been Undervaluing Is Rich in Protein and Fiber

Your pantry may already contain some budget-friendly sources of protein that are easy to forget, such as dried beans or canned tuna. Although many people lean toward steak or fish as their main protein at mealtime, varying your protein choices can offer environmental and health advantages, while also easing the pressure on your grocery bill. Lentils are often passed over, yet they provide a simple and affordable way to add both protein and fiber to your regular meals.

A half cup of cooked lentils offers roughly 9 to 12 grams of protein, depending on the variety, along with about 9 grams of fiber. Those nutrients help you stay satisfied for longer. That same serving also supplies 45% of the daily recommended amount of folate, about 365 grams of potassium, and is a good source of B vitamins, zinc, and iron.

Lentils may also help ease inflammation and contain antioxidants that support healthy cells. Because they have a low glycemic index, they can be a smart choice for people with diabetes. They have also been associated with better heart health and lower blood pressure. In addition, lentils are naturally gluten-free, so they fit easily into many diets and eating styles.

Lentils can be used in many different ways

More than seven common types of lentils are widely available, and different varieties work better in different dishes, so it helps to know which ones suit which recipes. Puy lentils, also called French lentils, and black lentils, known as beluga lentils, are firmer and hold up well in salads. Their texture is often compared to pasta cooked al dente because they retain a bit of bite after cooking.

Green and brown lentils are closely related and can usually be swapped in recipes. Both have a medium texture, softening without turning mushy and still holding their shape well. Red and yellow lentils, by contrast, become very soft when cooked and do not keep their shape as well. Those varieties work especially well in soups, stews, and aromatic curries.

Freshly cooked lentils are easy to prepare, but canned lentils are a convenient shortcut when time is short. They can also be dressed up in plenty of ways. Lentils are excellent meat substitutes in meatballs, tacos, and burger patties, and the firmer texture of brown and green lentils makes them a strong stand-in for ground beef. If you are not ready to replace meat entirely, lentils can also be mixed with ground beef to increase the volume of dishes such as chili or meatloaf, or any recipe that normally uses ground beef.