Are you looking to boost your protein intake while still enjoying a variety of tasty and nutritious meals? Look no further than lentils! These small, disk-shaped legumes are packed with protein, fiber, and essential nutrients that can help support muscle growth and overall health. In this article, we’ll be sharing 20 delicious high-protein lentil recipes to add some excitement to your meal routine. From curries and stews to salads and wraps, these lentil-based dishes offer a wealth of options for vegetarians and vegans alike, as well as meat-eaters looking to incorporate more plant-based meals into their diet.
Whether you’re a fitness enthusiast or simply looking for ways to eat healthier, high-protein lentils are an excellent choice. With approximately 18g of protein per 1 cup cooked serving, they provide a significant boost to your daily intake. And the best part? They can be used in a wide range of dishes, from comfort foods to international cuisine.
In the following pages, we’ll dive into the world of lentils and explore some amazing high-protein recipes that are sure to satisfy your taste buds and support your fitness goals. So let’s get started!
Spicy Red Lentil Curry with Coconut Milk
This aromatic and flavorful curry is a perfect blend of Indian spices and creamy coconut milk, paired with the comfort of red lentils. A hearty and nutritious dish that’s ready in under 30 minutes.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1/4 teaspoon turmeric powder
– 1/4 teaspoon cayenne pepper (optional)
– 1 can (14 oz) diced tomatoes
– 1 cup coconut milk
– Salt, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. In a large pot, sauté onions, garlic, and ginger in a little oil until softened.
2. Add cumin, coriander, turmeric, and cayenne pepper (if using). Cook for 1 minute.
3. Add lentils, diced tomatoes, and coconut milk. Season with salt to taste.
4. Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
5. Garnish with cilantro leaves and serve over rice or with naan bread.
Cooking Time: 20-25 minutes
Garlic Herb Lentil Soup with Spinach
A hearty and comforting soup that combines the nutritional benefits of lentils with the freshness of spinach, all wrapped up in a flavorful garlic herb broth.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 4 cups vegetable broth
– 2 tablespoons olive oil
– 3 cloves garlic, minced
– 1 tablespoon chopped fresh rosemary
– 1 teaspoon ground cumin
– Salt and pepper to taste
– 2 cups fresh spinach leaves
– Optional: lemon wedges and crusty bread for serving
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the garlic, rosemary, and cumin; cook for 1 minute, until fragrant.
3. Add the lentils, broth, salt, and pepper; bring to a boil, then reduce heat to low and simmer for 30 minutes, or until the lentils are tender.
4. Stir in the fresh spinach leaves; cook until wilted, about 2-3 minutes.
5. Serve hot, with lemon wedges and crusty bread if desired.
Cooking Time: 35-40 minutes
High-Protein Lentil and Quinoa Salad
This salad combines the nutty flavor of quinoa with the protein-rich goodness of lentils, perfect for a quick and satisfying meal or snack. With just 20 minutes of cooking time, you’ll be enjoying this nutritious delight in no time!
Ingredients:
– 1 cup red or green lentils, rinsed and drained
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Rinse the lentils and quinoa, then combine them in a medium saucepan with 2 cups of water or broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
2. Drain and let cool slightly.
3. In a large bowl, combine cooked lentil-quinoa mixture, chopped parsley, crumbled feta (if using), and olive oil. Season with salt and pepper to taste.
Cooking Time: 20 minutes
Lentil and Chickpea Veggie Burgers
Get ready to sink your teeth into a flavorful and nutritious veggie burger that’s packed with protein and fiber. This recipe combines the comforting warmth of lentils and chickpeas with the savory taste of spices, making it a perfect option for a quick and easy meal or snack.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup cooked chickpeas
– 1/4 cup rolled oats
– 1/4 cup finely chopped onion
– 1 minced garlic clove
– 1 tablespoon tomato paste
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 1 egg, lightly beaten (optional)
– Breadcrumbs for shaping
Instructions:
1. In a large bowl, combine lentils, chickpeas, oats, onion, garlic, tomato paste, and smoked paprika. Mix well.
2. If using eggs, stir them in at this point. Season with salt and pepper to taste.
3. Using your hands, shape the mixture into 4-6 patties, depending on desired size.
4. Place patties on a baking sheet lined with parchment paper. Refrigerate for at least 30 minutes or up to 2 hours.
5. Preheat oven to 375°F (190°C). Bake patties for 20-25 minutes, flipping halfway through.
Cooking Time: 20-25 minutes
Smoky Lentil and Sweet Potato Stew
This hearty stew combines the earthy sweetness of sweet potatoes with the deep flavor of smoky lentils, perfect for a cozy night in.
Ingredients:
– 1 large onion, chopped
– 2 cloves garlic, minced
– 1 medium sweet potato, peeled and diced
– 1 cup brown or green lentils, rinsed and drained
– 2 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 tsp smoked paprika
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. In a large pot, sauté the onion and garlic over medium heat until softened.
2. Add the sweet potato and cook for 5 minutes, stirring occasionally.
3. Add the lentils, vegetable broth, diced tomatoes, smoked paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Taste and adjust seasoning as needed.
5. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: 35-45 minutes
Lentil Bolognese with Whole Wheat Pasta
Elevate your pasta game with this plant-based take on the Italian classic. This Lentil Bolognese with Whole Wheat Pasta is a flavorful and nutritious twist that’s perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 carrot, finely chopped
– 1 can (28 oz) crushed tomatoes
– 1 teaspoon dried basil
– Salt and pepper, to taste
– 8 oz whole wheat pasta
– Grated Parmesan cheese (optional)
Instructions:
1. Cook lentils according to package instructions; set aside.
2. In a large pot, heat oil over medium-high heat. Add onion, garlic, and carrot; cook until tender, about 5 minutes.
3. Add crushed tomatoes, basil, salt, and pepper. Stir in cooked lentils.
4. Bring mixture to a simmer and let cook for 10-15 minutes or until thickened slightly.
5. Cook whole wheat pasta according to package instructions. Drain and set aside.
6. Serve Lentil Bolognese over pasta, topped with Parmesan cheese if desired.
Cooking Time: 30-40 minutes
Lentil and Mushroom Stuffed Peppers
A hearty and flavorful vegetarian dish that’s perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked lentils
– 1 cup mixed mushrooms (button, cremini, shiitake), sliced
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon paprika
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon olive oil
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large skillet, heat the olive oil over medium-high. Add onion and cook until translucent, 3-4 minutes. Add mushrooms and cook until they release their liquid and start to brown, about 5 minutes.
4. Add cooked lentils, paprika, salt, and pepper to the skillet. Stir to combine.
5. Stuff each pepper with the lentil mixture and top with shredded cheese (if using).
6. Cover the baking dish with aluminum foil and bake for 30 minutes.
7. Remove the foil and continue baking for an additional 15-20 minutes, or until peppers are tender.
Cooking Time: 45-50 minutes
Turmeric Lentil Dal with Basmati Rice
This comforting Indian-inspired dish combines the warmth of turmeric with the comfort of lentils and fluffy basmati rice. A perfect meal for a cozy evening.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground turmeric
– 1/2 teaspoon ground cumin
– Salt, to taste
– 2 tablespoons vegetable oil
– 1 cup basmati rice
– 2 cups water
Instructions:
1. In a medium saucepan, combine lentils and water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
2. Heat oil in a large skillet over medium-high heat. Add onion and garlic; cook until softened, about 5 minutes.
3. Stir in turmeric, cumin, and salt. Cook for 1 minute.
4. Fluff cooked rice with a fork. Serve with dal (lentil mixture) and garnish with fresh cilantro, if desired.
Cooking Time: 45-50 minutes
Lentil and Kale Power Bowl with Tahini Dressing
This hearty bowl combines the nutritional benefits of lentils and kale with a creamy tahini dressing, making it a perfect meal for any time of day.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water
– 2 cups curly kale, stems removed and chopped
– 2 tablespoons olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Tahini dressing (see below)
– Optional: chopped fresh cilantro or scallions for garnish
Tahini Dressing:
– 1/2 cup tahini
– 1/4 cup freshly squeezed lemon juice
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. Cook lentils according to package instructions or simmer in water for 20-25 minutes until tender.
2. In a large skillet, heat olive oil over medium-high heat. Add onion and cook until translucent, then add garlic and cumin. Cook for an additional minute.
3. Add chopped kale to the skillet and cook until wilted, about 5 minutes.
4. In a small bowl, whisk together tahini dressing ingredients.
5. To assemble bowls, divide cooked lentils among four bowls, then top with wilted kale mixture. Drizzle with tahini dressing.
Cooking Time: 30-40 minutes
Lentil and Eggplant Moussaka
Lentil and Eggplant Moussaka Recipe
A creative twist on the classic Greek dish, this Lentil and Eggplant Moussaka combines the earthy flavors of lentils with the smoky sweetness of roasted eggplant.
Ingredients:
- 1 cup cooked lentils
- 2 medium eggplants, sliced into 1/4-inch thick rounds
- 2 tablespoons olive oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 cup tomato puree
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 8-10 lasagna noodles
- Grated Parmesan cheese (optional)
Instructions:
- Roast the eggplant slices with olive oil, salt, and pepper until tender.
- In a large skillet, sauté the onion and garlic. Add cooked lentils, tomato puree, and oregano. Season to taste.
- Preheat oven to 375°F (190°C).
- Assemble the Moussaka by layering lasagna noodles, eggplant slices, and lentil mixture in a baking dish.
- Bake for 30-35 minutes or until golden brown. Top with Parmesan cheese (if using) and serve hot.
Cooking Time: 30-35 minutes
Lentil and Spinach Stuffed Portobello Mushrooms
Elevate your mealtime with this flavorful and nutritious vegetarian recipe, perfect for a weeknight dinner or special occasion. Earthy portobello mushrooms are filled with a savory mixture of lentils, spinach, and aromatic spices.
Ingredients:
– 4 large portobello mushrooms
– 1 cup cooked lentils
– 1/2 cup fresh spinach leaves
– 1/4 cup breadcrumbs
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup grated Parmesan cheese
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, combine cooked lentils, spinach, breadcrumbs, garlic, and salt.
3. Wipe mushrooms clean with a damp cloth and remove stems.
4. Fill each mushroom cap with the lentil mixture, dividing it evenly among the four caps.
5. Drizzle tops with olive oil and sprinkle with Parmesan cheese (if using).
6. Bake for 20-25 minutes or until mushrooms are tender and filling is heated through.
Cooking Time: 20-25 minutes
Lentil and Avocado Wrap with Greek Yogurt Sauce
This flavorful wrap combines the creaminess of avocado, the nuttiness of lentils, and the tanginess of Greek yogurt sauce for a satisfying and healthy meal.
Ingredients:
– 1 cup cooked lentils
– 1 ripe avocado, mashed
– 2 whole wheat tortillas
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
– Greek Yogurt Sauce (see below)
Greek Yogurt Sauce:
– 6 oz Greek yogurt
– 1 tablespoon lemon juice
– 1 minced garlic clove
– Salt and pepper to taste
Instructions:
1. Spread mashed avocado on each tortilla.
2. Top with cooked lentils, chopped cilantro, salt, and pepper.
3. Drizzle with Greek Yogurt Sauce.
4. Roll up wraps tightly.
Cooking Time: 5 minutes (prep), 0 minutes (cook)
Lentil and Pumpkin Seed Protein Balls
These protein-rich bites are perfect for a quick energy boost or post-workout snack. Made with red lentils, pumpkin seeds, and wholesome ingredients, they’re also packed with fiber and healthy fats.
Ingredients:
– 1 cup cooked red lentils
– 1/2 cup rolled oats
– 1/4 cup pumpkin seeds
– 1 tablespoon honey
– 1 tablespoon almond butter
– 1/4 teaspoon salt
– 1/4 teaspoon vanilla extract
Instructions:
1. In a medium bowl, combine cooked lentils, oats, and pumpkin seeds.
2. In a small bowl, mix together honey, almond butter, salt, and vanilla extract.
3. Add the wet ingredients to the dry mixture and stir until well combined.
4. Use your hands to shape into 6-8 balls, about 1 inch in diameter.
5. Refrigerate for at least 30 minutes to set.
Cooking Time: None! These protein balls are ready to eat straight out of the fridge.
Lentil and Tofu Stir-Fry with Broccoli
A flavorful and nutritious vegetarian stir-fry that combines the protein-richness of tofu and lentils with the crunch of broccoli, all in one quick and easy dish.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup firm tofu, cut into small cubes
– 3 cups broccoli florets
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from the skillet.
3. Add the garlic and broccoli to the skillet. Cook for 2-3 minutes, or until the broccoli is tender-crisp.
4. Add the cooked lentils, soy sauce, salt, and pepper to the skillet. Stir-fry everything together for about 1 minute.
5. Return the tofu to the skillet and stir-fry for an additional minute.
6. Serve hot over rice or noodles, garnished with green onions if desired.
Cooking Time: 15-20 minutes
Lentil and Cauliflower Shepherd’s Pie
This vegetarian take on the classic shepherd’s pie combines tender lentils and cauliflower with a rich tomato-based sauce, topped with a crispy mashed potato crust. Perfect for a cozy dinner or a satisfying lunch.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1 medium head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– 2-3 medium potatoes, peeled and diced
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook lentils in water or broth until tender, about 20-25 minutes.
3. In a separate pan, sauté onion, garlic, and cauliflower in olive oil until the vegetables are tender.
4. Add diced tomatoes, thyme, salt, and pepper to the pan and stir to combine.
5. Combine cooked lentils with the vegetable mixture.
6. Top with mashed potatoes and bake for 25-30 minutes, or until the potatoes are golden brown.
Cooking Time: 45-50 minutes
Lentil and Walnut Meatloaf with Tomato Glaze
Elevate your meatloaf game with this unique and flavorful recipe that combines the earthy taste of lentils and walnuts with a sweet and tangy tomato glaze. Perfect for a special occasion or a cozy night in.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup rolled oats
– 1/4 cup finely chopped walnuts
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 egg
– 1 tablespoon olive oil
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– Tomato glaze (see below)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine lentils, oats, walnuts, onion, garlic, egg, olive oil, smoked paprika, salt, and pepper. Mix well.
3. Shape mixture into a loaf shape and place on a baking sheet lined with parchment paper.
4. Bake for 45-50 minutes or until internal temperature reaches 160°F (71°C).
5. While meatloaf is cooking, prepare tomato glaze by combining 1 cup of canned crushed tomatoes, 2 tablespoons olive oil, 1 tablespoon balsamic vinegar, and 1 teaspoon honey.
Cooking Time: 45-50 minutes
Lentil and Zucchini Fritters with Tzatziki
A refreshing twist on traditional fritters, these Lentil and Zucchini Fritters are perfect for a healthy snack or side dish. Paired with a cooling Tzatziki sauce, they’re sure to become a new favorite.
Ingredients:
– 1 cup cooked lentils
– 1 medium zucchini, grated
– 1/2 cup all-purpose flour
– 1/4 teaspoon salt
– 1/4 teaspoon baking powder
– 1 egg, lightly beaten
– 1 tablespoon olive oil
– Tzatziki sauce (recipe below)
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a bowl, combine lentils, zucchini, flour, salt, and baking powder.
3. Add the egg and mix until well combined.
4. Heat the olive oil in a non-stick skillet over medium heat. Using a 1/4 cup measuring cup, scoop the mixture into the skillet and cook for 3-4 minutes on each side or until golden brown.
5. Serve warm with Tzatziki sauce.
Tzatziki Sauce:
– 1 cup Greek yogurt
– 1/2 cup diced cucumber
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
Mix all ingredients together in a bowl. Refrigerate until ready to serve.
Cooking Time: 15-20 minutes
Lentil and Black Bean Chili with Cornbread
This recipe combines the comforting flavors of lentils, black beans, and cornbread for a satisfying winter meal. With its rich, spicy broth and crunchy cornbread topping, this chili is sure to become a family favorite.
Ingredients:
For the chili:
– 1 cup dried green or brown lentils, rinsed and drained
– 1 can (15 oz) black beans, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 2 cups vegetable broth
– 1 teaspoon chili powder
– 1/2 teaspoon ground cumin
– Salt and pepper, to taste
For the cornbread:
– 1 cup all-purpose flour
– 1/2 cup cornmeal
– 1/4 cup granulated sugar
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1/2 cup buttermilk
– 1 large egg, beaten
Instructions:
1. Cook lentils and black beans according to package instructions.
2. In a large pot, sauté onion, garlic, and bell pepper until tender.
3. Add chili powder, cumin, diced tomatoes, vegetable broth, and cooked lentils and black beans. Simmer 20-25 minutes or until thickened.
4. Preheat oven to 400°F (200°C). Mix cornbread ingredients in a bowl. Pour into an 8-inch square baking dish.
5. Bake cornbread for 15-20 minutes or until golden brown.
Cooking Time: 40-50 minutes
Lentil and Sun-Dried Tomato Hummus
Elevate your snack game with this unique and flavorful hummus recipe that combines the earthiness of lentils with the sweetness of sun-dried tomatoes.
Ingredients:
– 1 cup cooked lentils
– 1/2 cup chickpeas
– 1/4 cup sun-dried tomatoes, chopped
– 1/4 cup tahini
– 2 cloves garlic, minced
– 2 tablespoons lemon juice
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1/4 cup water
Instructions:
1. Drain and rinse the chickpeas.
2. In a blender or food processor, combine cooked lentils, chickpeas, sun-dried tomatoes, tahini, garlic, lemon juice, and salt. Blend until smooth.
3. With the blender or food processor running, slowly add the olive oil and water. Continue blending until the desired consistency is reached.
4. Taste and adjust seasoning as needed.
5. Serve with pita bread, vegetables, or crackers.
Cooking Time: 10 minutes
Lentil and Brown Rice Stuffed Acorn Squash
Roast a flavorful acorn squash with a savory filling of lentils, brown rice, and aromatic spices for a nutritious and satisfying vegetarian main dish.
Ingredients:
– 1 medium-sized acorn squash (about 2 lbs)
– 1 cup cooked brown rice
– 1/2 cup cooked green or brown lentils
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tsp ground cumin
– 1 tsp smoked paprika
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the acorn squash in half lengthwise and scoop out seeds.
3. In a bowl, mix together cooked brown rice, lentils, chopped onion, minced garlic, cumin, smoked paprika, salt, and pepper.
4. Stuff each squash half with the rice-lentil mixture, dividing it evenly between both halves.
5. Drizzle olive oil over the filling and place the squash on a baking sheet lined with parchment paper.
6. Roast in the preheated oven for 45-50 minutes or until the squash is tender and the filling is heated through.
Cooking Time: 45-50 minutes
Summary
Get ready to fuel your muscles with these 20 delicious high protein lentil recipes! From hearty stews and soups to flavorful salads and wraps, there’s something for everyone. Spicy red lentils meet coconut milk, while garlic and herbs join spinach in a nourishing soup. Quinoa and lentils combine in a high-protein salad, and stuffed peppers and burgers offer satisfying plant-based options. Plus, creative twists like bolognese pasta, moussaka, and meatloaf make these recipes perfect for meal prep or a quick dinner.
