4 Best Vegan Lentil Recipes

By decision of the UN General Assembly, 2016 has been declared an international year to honor beans and legumes, which include lentils. I feel it fitting to respond to this message with recipes for delicious and nutritious vegan dishes with lentils.

It’s no secret that for many of us, the concept of “vegan food” is associated with not-so-familiar ingredients designed to make up for the flavor and nutritional characteristics of animal foods. The four vegan lentil recipes selected for you include no soy, no seitan, no nutritional yeast and no gluten. Plus, the options on offer are also more budget-friendly compared to their meat counterparts.

All four recipes differ markedly in the taste of the dishes, but they have something in common. All dishes contain enough complete protein to replace meat dishes in the diet.

Who might be interested in these recipes?

• Vegans and vegetarians;
• The category of people who observe religious fasting;
• Those who seek to increase their intake of plant-based protein foods (also a source of essential fiber and valuable nutrients, including antioxidants), which is important for successful weight management;
• The category of people who follow a gluten-free and dairy-free diet, avoiding eggs;
• All those who wish to include more plant foods in their diet – a source of health and energy.

The proposed dishes are not only healthy, but delicious and elegant in their own way. And so can take a worthy place on your holiday table. To improve the digestibility of lentils, it is not superfluous to soak them for a few hours before cooking, just like other legumes.

Meatless Shepherd’s Pie

A traditional English shepherd’s pie in a vegan version retains the same appearance, but takes on new and interesting flavors. It can be cooked and baked in one large pan.

Number of servings: 8

Ingredients:

• 4 large potatoes (about 2.2 lbs.);
• ⅓ – ½ cup diet milk (vegan: rice, nuts, etc.)
• salt to taste;
• 1 tbsp. olive oil;
• 1 large onion, chopped;
• 4 cloves of garlic, finely chopped;
• 8 oz. fresh mushrooms, finely chopped;
• 3½ cups cooked lentils + a little water left over after cooking;
• 2 Tbsp. red wine;
• 2 tbsp. soy sauce (for a gluten-free diet, use gluten-free sauce or eliminate completely);
• 1 fresh sprig of rosemary, broken in half;
• ½ tsp. dried oregano;
• ½ tsp. dried basil;
• ½ tsp. dried parsley;
• ½ tsp. garlic powder;
• ½ tsp. dried thyme;
• ground black pepper, to taste;
• 3 Tbsp. starch;
• about 10.5 oz. spinach or arugula leaves (frozen can be used);
• 1 cup bread crumbs (for a gluten-free diet, use gluten-free bread), optional.

Cooking:

1. Boil the potatoes as you would normally prepare for mashed potatoes. Heat the milk, add to the boiled potatoes and mash until smooth. If necessary, add more milk. Salt to taste.  (You can use the leftovers of the mashed potatoes prepared the day before).
2. When the potatoes are boiling, you can do the vegetables. In a deep pan (it can be used later to bake the cake) heat olive oil, put chopped onion and stew over medium heat for 5-7 minutes. Add the garlic and mushrooms, stirring constantly until the mushrooms and onions have softened.
3. Place the lentils in a saucepan, add water or cooking liquid and bring to the boil.
4. Pour the wine and soy sauce, put all the spices, stir and stew for another 5 minutes.
5. Separately, dissolve the starch in a small amount of water and stir it into the vegetable mixture in the pan.
6. Add spinach (in batches) and cook until it is all crumbly. Remove the rosemary sprigs.
7. Turn on the oven to 400ºF.
8. If the pie will be baked in another mold (or molds), grease it (them) and sprinkle with bread crumbs. Place the lentil mixture and arrange the mashed potatoes nicely on top. If the dish is cooked in the same pan, the bread crumbs can be placed on top of the lentil mass or skip this step.
9. Bake in the oven for 30-35 minutes until lightly crusted. Let stand for 5 to 10 minutes. Serve in portions.

For people looking to lose excess weight, this dish may be more beneficial if consumed the next day, rather than immediately, without preheating.

Vegetable casserole with lentils and grits

Not a bad option for a high-protein breakfast!

This recipe uses the super cereal quinoa, a source of complete protein that puts it in the same category as animal products in terms of amino acids. The slightly nutty flavor of the casserole is created by the quinoa and almonds.

Number of servings: 5

Ingredients:

• ¾ cup red lentils;
• 2 ½ cups water;
• ½ cup quinoa;
• 1 cup water;
• 1 tbsp. olive oil;
• 1 onion, chopped;
• 1 carrot, finely chopped;
• 1 cup mushrooms, chopped into slices;
• 1 bell bell pepper, finely chopped;
• 2 tsp. curry powder;
• ½ cup almonds, chopped;
• 2 eggs or equivalent amount of substitute (from chia seeds or ground flax seed)*;
• ¾ cup quick-cooked oatmeal (or ½ cup oat bran);
• 1 cup fresh parsley or cilantro, chopped;
• salt and pepper to taste.

*To replace one egg you need 1 tbsp. of ground flaxseed or chia seeds and 3 tbsp. of hot water (multiply the proportions for two by two, respectively). Mix, let stand for 10 minutes, stirring, until slightly thickened. Do not drain the water!

Cooking:

1. Place lentils in a saucepan with 2 1⁄2 cups water and heat to a boil. Reduce the heat and simmer until the lentils are softened, about 25 minutes. Drain excess water from cooked lentils. Set aside for a while.
2. While the lentils are cooking, put the quinoa in another small saucepan and add 1 cup water. Bring to a boil on the stove. Reduce the heat to low and simmer until the grits have absorbed all the water – about 10 minutes.
3. In a frying pan, heat the oil over medium heat, put the onion, carrots and mushrooms in it and stew for about 5 minutes until the vegetables soften.
4. Add the pepper and curry powder and continue stewing for another 4 minutes.
5. Set the oven to 350ºF.
6. Prepare an egg substitute of chia or flax seeds. Mix 2 tbsp of ground flaxseed or chia seeds with 3 tbsp of hot water, leave to stand for about 10 minutes, stirring until slightly thickened. Do not pour the water out!
7. In a large bowl put lentils, quinoa, vegetables, oatmeal, nuts, parsley (or cilantro), salt and pepper. Mix thoroughly.
8. Place mixture into a 4.7×8.6-inch mold. Crush and flatten the surface.
9. Bake casserole at 350ºF for 45-50 minutes or until firm and lightly browned.
10. Allow to cool for 10 minutes, cut into portions and serve.

Lentil casserole with quinoa and vegetables

A perfect dish for the cold season. It combines autumn and winter vegetables in harmony with the classics of the genre – a lentil-quinoa mixture. The first choice of grits is still the same super healthy quinoa, but it can be replaced by millet or oatmeal, or oat bran. A special, flavorful note of comfort is given to the casserole by a successful combination of spices and ketchup sauce. Three in one – the richness of taste, the health benefits and the comfort of a pleasant meal in one package!

Number of servings: 8

Ingredients:

• 3 cups of red lentils cooked the day before (cooked from 1-1/2 cups raw and 3 cups water);
• 3 cups mashed yams (previously steamed or baked), can be replaced with pumpkin;
• 3 cups cooked quinoa grits (made from 1 cup raw grits and 2 cups water or broth);
• 1 medium sized onion, chopped;
• 3 garlic cloves, minced (or 2 tsp. garlic powder);
• ½ cup kale (kali), finely chopped;
• ¼ cup parsley greens, finely chopped;
• 1 tbsp. olive oil;
• ½ tsp. ground black pepper;
• ½ tsp. ground cumin;
• ½ tsp. ground paprika;
• a little cayenne pepper or more to taste;
• 1 tsp. chili powder (not hot);
• 1 tsp. Italian herb mixture or thyme.

For the glaze:

• ½ cup good quality ketchup (you need gluten-free for a gluten-free diet);
• 1 tbsp. maple syrup (can be omitted if desired);
• 1 tsp. good quality soy sauce (preferably low-salt, for a gluten-free diet use one that meets dietary restrictions or exclude completely);
• 1 tsp. ground cumin;
• A dash of ground hot pepper or sauce.

Cooking:

1. Bake the day before or steam the yams (or pumpkin) in enough quantity to make 3 cups of mashed yams.
2. At the same time, boil lentils from 1-1/2 cups raw and 3 cups water. It will take about 20 to 30 minutes.
3. At the same time put to boil quinoa (1 cup of raw grits in 2 cups of water).
4. After 40 minutes all the ingredients should be ready for the casserole. Allow them to cool slightly before mixing.
5. Set the oven to 350ºF.
6. In a large bowl, mix together the cooked yams, quinoa, lentils, onion, kale and spices. The best combination of ingredients and distribution of spices is achieved by stirring with hands.
7. Line a mold (about 5.1×9 inches) with parchment or foil and drizzle with olive oil. Put the lentil mixture into the mold, press and flatten it, making it look like a loaf.
8. Prepare the glaze. In a small bowl, mix all the ingredients well. Spread the glaze on the surface of the casserole.
9. Place casserole dish in a 350ºF oven. Bake for 1 hour.
10. Allow to cool slightly and serve in portions with the green leaf salad.

This casserole is also appropriate for a high-protein breakfast.

Meatless lentil meatballs

Meatless vegetable meatballs can be made with a variety of vegetables, nuts, or seeds. The recipe below relies on a harmonious combination of lentils, millet, and walnuts. Spices and Italian herbs definitely add a characteristic Mediterranean flavor.

Number of servings: 6

Ingredients:

• 1 cup raw lentils;
• ½ cup raw millet (or quinoa);
• 1 cup chopped onions;
• 1 cup walnuts;
• ¼ cup tomato paste;
• 1 cup chopped parsley greens;
• 5 cloves of garlic, chopped;
• 1 tsp. dried oregano;
• 1 tsp. dried basil;
• 1 tsp. salt (or more to taste);
• ½ cup water;
• ¼ cup rice flour (or other according to diet).

Cooking:

1. Boil the lentils in 4 cups of water over low heat. This will take about 40-50 minutes.
2. Simultaneously, in another pot, boil the millet in 1 cup of water. When the heat is low, it will take about 20 minutes. From time to time, do not forget to stir.
3. Drain the lentils and place them in a large mixing bowl.
4. Add the millet and all other ingredients, except the rice flour. Stir to combine.
5. Place the mixture in a food processor and process until smooth. If the capacity of your mixer does not allow you to process the entire mixture at once, do this operation in stages.
6. Place the milled mixture back into a bowl and sprinkle the rice flour on top. Stir to combine.
7. Set the oven to 350ºF.
8. Using a spoon, shape into meatballs or meatballs of any size.
9. Place the meatballs on a lightly oiled baking tray and roast in the oven for 30 to 35 minutes.
10. Serve with a raw vegetable salad and/or spaghetti. Cook with love!