The Best Marinated Lentils
Every plant-based eater needs a quick, satisfying, versatile, and protein-heavy side dish to rely on at a moments notice. I created this lentil dish because I was looking for something that could be thrown together in less than a half hour and that I could store in the fridge for the whole workweek. Sun-dried tomatoes add umami and depth of flavor, while the tart, mustardy vinaigrette adds brightness and acidity to the earthy lentils. It’s delicious on top of salads, stuffed into Bibb lettuce cups, thrown into wraps or pitas, or simply served as the main protein source for any meal. I like to serve it alongside a quick-and-easy stir-fry of seasonal vegetables. For the best texture, I recommend cooking the lentils from scratch (as opposed to using canned lentils). If you already have cooked lentils on hand, you’ll need about 3 1/2 cups (875 mL) for this recipe.
Every plant-based eater needs a quick, satisfying, versatile, and protein-heavy side dish to rely on at a moments notice. I created this lentil dish because I was looking for something that could be thrown together in less than a half hour and that I could store in the fridge for the whole workweek. Sun-dried tomatoes add umami and depth of flavor, while the tart, mustardy vinaigrette adds brightness and acidity to the earthy lentils. It’s delicious on top of salads, stuffed into Bibb lettuce cups, thrown into wraps or pitas, or simply served as the main protein source for any meal. I like to serve it alongside a quick-and-easy stir-fry of seasonal vegetables. For the best texture, I recommend cooking the lentils from scratch (as opposed to using canned lentils). If you already have cooked lentils on hand, you’ll need about 3 1/2 cups (875 mL) for this recipe.
- 1 cup (250 ml) uncooked french green lentils
- 1/2 cup (125 ml) uncooked green or brown lentils
- 2 tablespoons (30 ml) extra-virgin olive oil
- 2 tablespoons plus 1 1/2 teaspoons (37 ml) red wine vinegar or to taste
- 1 tablespoon (15 ml) fresh lemon juice
- 1 1/2 teaspoons (7 ml) dijon mustard
- 1 1/2 teaspoons (7 ml) pure maple syrup
- 1 teaspoon (5 ml) fine sea salt or to taste
- 1/4 teaspoon (1 ml) freshly ground black pepper
- 1 cups (250 to 375 ml) thinly sliced green onions (about dark and light green parts only
- 1/3 cup (75 ml) fresh parsley leaves minced
- 1/2 cup (125 ml) oil-packed sun-dried tomatoes, drained a
- Carbohydrate 5.4056 g
- Cholesterol 0 mg
- Fat 0.174 g
- Fiber 1.62399997234344 g
- Protein 0.638 g
- Saturated Fat 0.02262 g
- Serving Size 1 1 Serving (58g)
- Sodium 1.16 mg
- Sugar 3.78160002765656 g
- Trans Fat 0.09338 g
- Calories 17 calories
Step-by-step
- Pick over the lentils, discarding any debris. Rinse and drain the lentils and put them in a medium saucepan along with 4 cups (1 L) of water.
- Bring to a boil over medium to high heat, then reduce the heat to medium.
- Simmer, uncovered, for 20 to 25 minutes, until tender.
- In a large bowl, whisk together the oil, vinegar, lemon juice, mustard, maple syrup, salt, and pepper.
- Stir in the green onions, parsley, and tomatoes.
- Drain the lentils very well.
- Spoon them into the bowl with the other ingredients (it’s okay if they are still warm) and stir well.
- Season with additional salt and pepper.
- Serve immediately, or let cool slightly and then cover and marinate in the fridge for a couple of hours or overnight.
- Stir well before serving. This dish will keep in an airtight container in the fridge for up to 1 week, or you can freeze it in a freezer-safe zip-top bag with the air pressed out for up to 1 month. After thawing, I recommend adding extra dressing and salt to liven it up again.
The Best Marinated Lentils: A Weeknight Wonder
As a busy working mom, finding time to cook healthy and delicious meals can feel like a Herculean task. Weeknights are a blur of school pick-ups, homework battles, and the ever-present struggle to get dinner on the table before everyone collapses from exhaustion. That’s why I’m always on the lookout for recipes that are both nutritious and incredibly efficient. This recipe for marinated lentils has become a lifesaver, a go-to side dish (or even a main course!) that’s quick to prepare and incredibly versatile.
The beauty of this lentil recipe lies in its simplicity and adaptability. I love the vibrant flavors—the sun-dried tomatoes bring a rich, earthy depth, while the bright, tangy vinaigrette adds a refreshing counterpoint. The combination is simply irresistible! The recipe is incredibly flexible too. One day, I might serve it as a hearty side to grilled chicken or fish. Another day, it becomes the star of the show, nestled inside crisp lettuce cups for a satisfying vegetarian lunch. I’ve even been known to toss it into wraps for a quick and easy dinner on the go.
The secret to its efficiency is the ability to prepare it ahead of time. I typically make a large batch on the weekend, storing it in the refrigerator for the entire week. This means I always have a healthy and flavorful option readily available, no matter how chaotic my schedule becomes. It’s a true time-saver, reducing the stress associated with meal planning and prep. The lentils maintain their texture and flavor beautifully, and the marinade actually seems to improve with time, developing a richer, more complex taste.
Beyond its convenience, this lentil recipe is packed with nutritional goodness. Lentils are a powerhouse of plant-based protein, fiber, and essential vitamins and minerals. They’re a fantastic source of iron, crucial for energy and overall well-being. The addition of fresh herbs and vegetables further boosts the nutritional profile, providing a wealth of antioxidants and other beneficial compounds.
The recipe itself is straightforward, requiring minimal culinary skills. Even a novice cook can easily master it. The key is to use good quality ingredients – fresh herbs, flavorful olive oil, and tangy vinegar all contribute to the overall success of the dish. Don’t be afraid to experiment with different herbs and spices to tailor the recipe to your personal taste. A sprinkle of cumin or a dash of chili flakes can add a delightful twist.
This marinated lentil recipe is more than just a side dish; it’s a testament to the power of smart cooking. It’s a time-saving solution for busy individuals who prioritize healthy eating without compromising flavor or satisfaction. It’s a recipe that has truly transformed my weeknight meal routine, allowing me to nourish my family with delicious, wholesome food, even amidst the whirlwind of modern life.
So, give this recipe a try. I’m confident it will quickly become a staple in your kitchen, a reliable and delicious ally in the ever-ongoing battle against weeknight mealtime stress. You can thank me later!
