Welcome to Tasty Tidbits, your go-to guide for making the most out of shelf-stable foods like canned goods, whole grains, dry beans, and legumes, including lentils. Brought to you by Live Well Alabama, each edition highlights a pantry staple, sharing nutrition facts, easy storage tips, simple prep ideas, and creative recipes. Whether you’re stocking up or stretching your grocery budget, Tasty Tidbits will help you turn shelf-stable ingredients into delicious, nutritious meals.

Nutrition Nuggets

• Lentils are high in fiber for healthy digestion and heart health and carbohydrates for energy, and are a low-fat source of protein for building strong muscles and bones.

How to Store

• Store canned lentils in a cabinet or pantry or dry lentils in a container.
• The shelf life of dry lentils extends 1 year after the code date provided on the package.
• Unopened, the shelf life of canned lentils extends 3 years after the code date provided on the package.

How to Prepare

• Canned lentils may be drained and rinsed and used immediately, heated in a microwave or on the stove, or added to soups or other items.
• Dry lentils do not require soaking before cooking, like other dry beans. They can be rinsed and then boiled.

How to Enjoy

• Lentils are often served in soups and many cultural dishes.
• They are great additions to salads, mixed in flavorful bowls, and tasty in casseroles and curries.

Did You Know?

• Canada is the world’s leader in lentil production and are a staple in Mediterranean, Middle Eastern, Indian, Ethiopian, and western Asian diets.
• Lentils are celebrated annually in Pullman, Washington at the National Lentil Festival with a parade and the world’s largest bowl of lentil chili.

Recipes

Stovetop Lentils

INGREDIENTS

• 1 cup dry lentils
• 3 cups of water
• Optional: basil, garlic or garlic powder, turmeric, cumin, chili powder, ginger, onion, cinnamon, paprika, oregano

DIRECTIONS

1. Rinse your lentils with fresh water to remove any dust or debris.

2. In a large saucepan, bring water and lentils to a boil, cover tightly, reduce heat, and simmer until tender.

3. Add desired herbs and seasonings.

Serve as a side dish, garnish, a base in salads, or in a bowl with vegetables and rice or quinoa.

Tip: Substitute water with a reduced sodium vegetable or chicken broth for more flavor.

Lentil Stew

INGREDIENTS

• 1 cup whole green lentils
• 8 cups chicken or vegetable broth, reduced sodium
• 1 6-ounce can tomato paste, low sodium
• 1 12-ounce bag vegetable soup mix
• 1 small onion, chopped
• 1/8 teaspoon cayenne pepper
• 1 clove of garlic, minced
• 1/2 teaspoon paprika
• 2 tablespoons salt-free seasoning blend
• Optional: okra, Parmesan cheese

DIRECTIONS

1. Rinse lentils with water and place them in a medium-sized stockpot.

2. Add the broth, bring it to a boil, reduce the heat, and simmer until the lentils are tender, about 15 minutes.

3. Add all other ingredients to the stockpot and return to a boil. Reduce heat and simmer until the stew thickens, about 30 minutes, stirring occasionally.

4. Sprinkle with Parmesan cheese if desired.

Coconut Thai Curry Lentils

INGREDIENTS

• 6 cups quinoa, cooked
• 1 tablespoon oil
• 1 whole medium onion, finely diced
• 3 tablespoons red Thai curry paste
• 1 can coconut milk
• 2 medium tomatoes, diced
• 2 cups lentils, cooked or canned, drained and rinsed
• 3 tablespoons fresh cilantro, chopped

DIRECTIONS

1. Heat a skillet on medium heat, add the oil and onion, and cook until golden.

2. Add tomatoes and sauté for 2 to 3 minutes. Stir in the curry paste and cook for 3 minutes. Add the coconut milk and simmer until the liquid is reduced to half.

3. Add the cooked lentils and simmer until the mixture thickens, about 5 minutes.

4. Add cilantro and serve over quinoa.

Learn More

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