Go mental for lentils

All because I watched a documentary called ‘Lentils’...

It hit me the other day that for around 40 years, I’ve probably eaten lentils at least once a week. That’s a whole heap o’ beans! Well, legumes, but you get the picture. And I feel like I probably take them for granted, and don’t know enough about them, so, I’ve done the work so you don’t have to.

A documentary I watched opened my eyes to how wonderful lentils really are. "Lentils: A Miracle of Nutrition" explores the nutritional benefits and cultural significance of lentils. It delves into how they’ve long been a staple in various cuisines, their role in sustainable agriculture, and potential to address global food security challenges. The film also highlights the versatility of lentils and their importance in plant-based diets.

I admit it, I didn’t watch it all, but I plan to. I got hungry, Ok? 😊

First up, if you’re vegan, or heading that way, you probably already know that these tiny pill-like legumes are a nutrient-dense powerhouse, packed with plant-based protein, fibre, iron, and folate, making them excellent for muscle health, digestion and energy levels. They are technically not beans but belong to the pulse family, which includes the dried seeds of legumes like chickpeas and peas.

Lentils are a nutrient-dense powerhouse, packed with plant-based protein, fibre, iron, and folate, making them excellent for muscle health, digestion and energy levels…

In certain countries now, new strains of legumes have been developed which require very little water. This drought-resistance means farmers can grow lentils on seemingly very poor land, providing for their families now like they simply couldn’t just a few years ago. Of course, this must be framed against the tragedy of climate change, but it was good to see - in the documentary - how lentils ensure people get enough nutrition to thrive for another day.

They come in various colours, including green, brown, red, yellow, and black, each with unique flavours and culinary uses. Your red and yellow lentils are the ones that turn to a sort of mush after ten minutes of gentle simmering. If you want the lentil to be the hero in your dish, opt for the other colours, which retain their shape. And don’t add salt to the cooking water, that makes them go mushy, too.

Lentil I die

Lentils are one of the oldest cultivated crops in human history, dating back to about 8,000 BCE, apparently, and that era was known for the agricultural revolution – when humans began to settle in one place — possibly thanks to the ease of growing and cooking lentils? Archaeological evidence suggests they were first domesticated in the ‘Fertile Crescent’ - an area covering modern-day Turkey, Syria, Iraq, and Iran.

We know that early civilizations like the Sumerians, Egyptians, and Mesopotamians relied on lentils as a staple. Those crafty Sumerians (who would now be in Iraq) invented writing, created the first cities, legal systems and irrigation. With that in mind, I wondered what magic they made with lentils, and it turns out they boiled them with a bunch of herbs and stuff. Bit disappointing, to be honest.

Still, if you want to get all ancient over the dinner table, I found this recipe:

Ancient Sumerian Lentil Stew (Šubat-tibira Style)

This hearty lentil stew is inspired by the Babylonian Yale Culinary Tablets, the world’s oldest cookbook.

Ingredients (Makes 4 Servings)

• 1 cup brown or green lentils (rinsed)

• 4 cups water or vegetable broth

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 1 tsp coriander seeds, crushed

• 1 tsp cumin (ancient Mesopotamians used ground spices)

• ½ tsp salt (Sumerians used salt from marshlands)

• 1 tbsp olive oil or sesame oil (sesame was a staple oil in Mesopotamia)

• ½ cup barley or emmer wheat, cooked separately (ancient Sumerian grains)

• 1 tbsp date syrup or mashed dates (for a touch of sweetness, Sumerians loved dates)

• 2 tbsp leeks or spring onions, finely chopped (commonly used in Sumerian cooking)

• ½ tsp sumac or pomegranate molasses (for a hint of tartness, inspired by ancient flavours)

Preparation

• Heat olive or sesame oil in a large saucepan over medium heat.

• Add onion and garlic, sautéing until soft and fragrant.

• Stir in your lentils, coriander, cumin, and salt.

• Pour in water or broth and bring to a simmer.

• Reduce heat to low and cook for 30-40 minutes, stirring occasionally, until lentils soften.

• Stir in cooked barley/emmer wheat and date syrup or mashed dates. Let it cook for another 5 minutes.

• Add chopped leeks/spring onions and a dash of sumac or pomegranate molasses for extra flavour.

• Adjust seasoning as needed.

Enjoy as a rustic stew or alongside flatbread (Sumerians ate unleavened barley bread).

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The ancient Egyptians buried lentils in tombs as food for the afterlife. I’d expect more of a cornucopia of fresh fruit and veg in the afterlife, to be honest…

Lentils spread across Asia, Europe, and Africa through trade and migration, eventually becoming a dietary staple in many cultures. Today, India is the largest producer and consumer of lentils. Meanwhile, across the Mediterranean and Middle East, lentils are used in soups, stews and salads, often paired with rice or flatbreads.

Lentil soups are common in France, Italy and Germany, with Puy lentils being a delicacy, especially given the price they sell them for at my local supermarket! Here’s a great burger recipe using Puy lentils.

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Note: If you’re in the UK, check out Hodmedods for British-grown lentils, pulses and lots more. It’s great…

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Introduced by Spanish and Portuguese explorers to the Americas, lentils are also popular in Latin American and Caribbean cuisine.

Their high nutritional value, long shelf life, and adaptability make lentils a global food security crop - especially in regions prone to drought and food shortages.

Using rubbish maths, I estimate about 1 billion people consume lentils regularly, especially in India and South Asia, where dal is eaten daily by hundreds of millions.

They’re rich in protein, so are a cheap, easy source of plant-based protein. They’re sustainable, as they require less water than other protein sources, and they’re easy to cook and store. On top of all this, they apparently also boost soil health, naturally enriching soil with nitrogen, making them even more eco-friendly.

Lovingly stolen from https://www.verywellfit.com/lentil-nutrition-facts-4165515

Most of the time, when I think of lentils, I think of dal, the creamy, hopefully soupy, spicy and warming dish that I’m genuinely happy to eat every time I get the chance. And it’s so varied. I’m not going to share any dal recipes here, though, as I’ve already shared a few recently…

But there’s a whole lot you can do with lentils, not least of which is to make a two ingredient high protein, super cheap tofu replacement, which I try to make at least every few weeks.

One thing I really don’t enjoy is picking up tiny lentils that have espcaped the pan. Be careful when measuring them out, they’re as elusive and hard to pick up as pine needles and coins dropped on the floor.

As well as curries and stews, don’t forget you can use them in a variety of salads, and they go really well as an ingredient in burgers, pates and dips. Do please share your favourite lentil recipes! Here’s a few of mine:

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RECIPES

One-Pot Creamy Coconut Lentil Curry

It’s a bit of a cliché to start off with a curry when we’re thinking about lentils but this is quick, cheap, easy and tasty, so why not?

Ingredients:

• 1 tbsp olive oil

• 1 small onion, chopped

• 2 cloves garlic, minced

• 1-inch piece of ginger, grated

• 1 tbsp good curry powder of choice

• 1 tsp cumin

• 1 cup red lentils, rinsed

• 1 can (400ml) coconut milk

• 2 cups vegetable broth

• 1 handful spinach

• 1 tbsp lime juice

• Salt and pepper, to taste

Preparation:

• Heat olive oil in a large pot over medium heat.

• Sauté onion until soft, then add garlic and ginger. Cook for another minute.

• Stir in curry powder and cumin, then add the red lentils, coconut milk and vegetable broth.

• Simmer uncovered for about 20 minutes, stirring occasionally, until lentils are soft.

• Add spinach and cook for 2 more minutes.

• Stir in lime juice, season with salt and pepper, and serve.

Zesty Lentil & Avocado Salad

Ingredients:

• 1½ cups cooked green or brown lentils

• 1 cup cherry tomatoes, halved

• ½ cucumber, diced

• ½ red onion, finely chopped

• 1 avocado, diced

• ¼ cup fresh parsley or coriander/cilantro, chopped

Dressing:

• 3 tbsp olive oil

• 2 tbsp lemon juice

• 1 tsp Dijon mustard

• 1 clove garlic, minced

• Salt and pepper, to taste

Preparation:

• In a large bowl, combine the cooked lentils, cherry tomatoes, cucumber, red onion and avocado.

• In a small bowl, whisk together your olive oil, lemon juice, mustard, garlic, salt, and pepper.

• Pour the dressing over the salad and toss well.

• Garnish with fresh parsley or coriander/cilantro and serve. I often add a handful of mixed seeds to a salad dish like this, for all the extra goodness and bonus crunch iit brings…

Smoky Spiced Lentil Tacos

Ingredients:

• 1½ cups cooked green or brown lentils

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 bell pepper, chopped

• 1 tsp smoked paprika

• 1 tsp cumin

• ½ tsp chili powder (or more, to taste)

• ½ cup tomato sauce (you can use tomato puree with a little water)

• 1 tbsp olive oil

• 8 small taco shells

Toppings:

• Avocado slices

• Salsa

• Vegan sour cream

Preparation:

• Heat olive oil in a pan over medium heat. Sauté onion, garlic, and bell pepper for 3-4 minutes.

• Add cooked lentils, smoked paprika, cumin, and chili powder. Stir well.

• Pour in tomato sauce and let cook for 5 minutes until thickened.

• Fill taco shells with the lentil mixture and top with avocado, salsa, and vegan sour cream.

• Serve immediately, wear a napkin.

Hearty Lentil Veggie Soup

Ingredients:

• 1 cup green or brown lentils

• 1 small onion, chopped

• 2 cloves garlic, minced

• 1 carrot, diced

• 1 celery stalk, diced

• 1 can (400g) diced tomatoes

• 4 cups vegetable broth

• 1 tsp thyme

• 1 bay leaf

• 1 tbsp olive oil

• Salt and pepper, to taste

• Fresh parsley, for garnish

Preparation:

• Heat olive oil in a large pot over medium heat. Sauté the onion, garlic, carrot and celery for 5 minutes.

• Add lentils, diced tomatoes, vegetable broth, thyme, and bay leaf. Bring to a boil.

• Reduce heat and let simmer for 30 minutes, or until lentils are tender.

• Remove bay leaf, season with salt and pepper, and garnish with fresh parsley.

Serve warm with crusty bread.

Lentil and Sweet Potato Shepherd’s Pie

Ingredients:

• 1½ cups cooked green or brown lentils

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 carrot, chopped

• ½ cup mushrooms, diced

• 1 tbsp tomato paste

• 1 tbsp soy sauce

• ½ tsp thyme

• 1 tbsp olive oil

Mashed Sweet Potato Topping:

• 2 large sweet potatoes, peeled and cubed

• 1 tbsp olive oil

• 1 tbsp nutritional yeast (optional)

• Salt and pepper, to taste

Preparation:

• Preheat oven to 200°C (400°F).

• In a pan, heat olive oil and sauté onion, garlic, carrot, and mushrooms for 5 minutes.

• Add lentils, tomato paste, soy sauce, and thyme. Cook for 3 more minutes.

• Meanwhile, boil your sweet potato cubes until soft, then mash with the olive oil, nutritional yeast, salt, and pepper. You can swap the oil for plant milk or cream, if you like.

• Transfer the lentil mixture to a baking dish and spread mashed sweet potatoes on top. I like to sprinkle bread crumbs mixed with a little olive oil and lemon juice over the top of the mash.

• Bake for 15-20 minutes, and serve warm. My mum sometimes served Shepherd’s Pie with crispy homemade chips — even though it’s carb overload, it worked!

BONUS RECIPE

I’m sure you have that one weird thing that you sometimes crave? Of all the meaty things to crave, I find myself hankering after that Hawaiian staple, SPAM. Weird, eh? My mum used to batter it and fry it, and so I think for me, it’s one of those childhood food memories that are tied up with feelings of comfort, safety and love. Nowadays, I can’t image anything worse than eating squished up pig bits, colourings and preservatives from a can, but there’s (literally) no harm in trying this vegan replacement for spam, right?

Homemade Vegan Spam Recipe

This plant-based version of Spam that’s salty, smoky, and ‘fry-able’, made with tofu and vital wheat gluten for a great texture.

Ingredients

• 1 big block firm tofu (about 400g), drained and pressed

• ¾ cup vital wheat gluten (for chewiness)

• 2 tbsp chickpea flour (or cornstarch, for binding)

• 1 tbsp nutritional yeast (for umami flavour)

• 1 tsp garlic powder

• ½ tsp white pepper

• ½ tsp onion powder

• 1 tbsp beet juice (or ½ tsp beet powder) for that pinkish hue

• 2 tbsp soy sauce (or tamari for gluten-free)

• 1 tbsp smoked paprika

• 1 tbsp maple syrup (for classic Spam sweetness)

• 1 tsp miso paste (for deeper umami)

• 2 tbsp coconut oil (for a slightly fatty mouthfeel)

Preparation

• Crumble the tofu into a food processor.

• Add beet juice, soy sauce, smoked paprika, maple syrup, miso paste, and coconut oil.

• Blend until smooth and creamy.

• In a mixing bowl, combine vital wheat gluten, chickpea flour, nutritional yeast, garlic powder, white pepper and onion powder.

• Pour in the blended tofu mixture and mix until it forms a dough-like consistency.

• Shape the mixture into a Spam-like loaf and wrap it tightly in parchment paper or foil.

• Steam for 45 minutes in a steamer basket or a covered pot. This step sets the texture.

• Let the loaf cool completely, then chill in the fridge for at least 4 hours (overnight is best). This firms it up.

• Slice into Spam-like pieces and pan-fry in a little oil until golden brown and crispy on the edges.

Serving Ideas:

• Classic Spam & Rice: Serve with white rice and a sprinkle of sesame seeds.

• Spam Musubi: Wrap with sushi rice and nori.

• Spam Sandwich: Fry and layer in a sandwich with vegan mayo, your favourite sauce and fresh chopped iceberg lettuce.

• Spam & Eggs: Serve with tofu scramble.

• Spam, Spam, Spam, Spam and Spam

This homemade vegan spam gets that salty, smoky, slightly sweet taste pretty right - let me know if you try it.

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Stuff You Should Know — And Care About

RSPCA stops certifying Huon Aquaculture salmon farms in Tasmania

In Tasmania, the Bob Brown Foundation team captured shocking footage of salmon being dumped into bins, sealed inside, and left to suffocate at (formerly) RSPCA-certified Huon Aquaculture salmon farms in Tasmania. This came as over 1 million salmon were dying due to disease outbreaks caused by overcrowding.

The RSPCA has now suspended Huon's certification after pressure from the group. From massive fish deaths, leaving fish to suffocate, throwing explosive crackers at seals to shooting and killing seals, Huon Aquaculture is an animal welfare disaster.

“Australians now know that factory-farmed salmon is cruel, polluting and completely out of control. The RSPCA has done the right thing by dropping the certification of this awful industry,” said Alistair Allan, BBF Antarctic and Marine campaigner.

Bob Brown Foundation is calling on all retailers to stop selling Tasmanian farmed salmon, now that no company is RSPCA-approved.

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Organic farms not living up to the standards we expect?

Organic farming is often seen as wildlife-friendly, but an investigation by Protect the Wild reveals that’s not always the case. At Leigh Court Farm, a certified organic farm in the UK, wild animals like wood pigeons and squirrels are being killed as "pests," exposing a gap in organic standards. While certification limits pesticides and promotes soil health, it doesn’t fully protect wildlife, allowing lethal control measures. Protect the Wild is calling for stricter regulations and greater transparency to ensure organic farming truly supports nature. Learn more at protectthewild.org.uk.

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China's 'V-March' Initiative

China Vegan Society, with support from Veganuary's global team, has launched 'V-March' (Mangchun Sanyue, 茻春三月), a month-long vegan challenge tailored to China's cultural context. Scheduled throuoghout March , this campaign aims to inspire people to embrace plant-based living, offering a supportive community and practical tips to explore a sustainable, cruelty-free lifestyle. The initiative aligns with China's rich plant-centered culinary traditions, providing participants with resources such as recipes, workshops, and community support to facilitate the transition to veganism. ​

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Biocyclic Vegan Farming in Colombia

Finca Villa Paz, located in Choachí, Colombia, has transitioned to biocyclic vegan agriculture, eliminating the use of animal-based fertilizers. This method has resulted in healthier crops with stronger root systems and improved resilience to pests. The farm's produce has gained recognition among local chefs for its enhanced flavour and extended shelf life, positioning Finca Villa Paz as a leader in sustainable farming practices. The farm now maintains approximately 180 meters of composting rows at various stages of decomposition, cultivating a diverse range of vegetables, including lettuces, radishes, beets, fava beans, dill, arugula, turnips, and squash. ​

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Global Participation in Veganuary 2025

The 2025 Veganuary campaign saw approximately 25.8 million participants worldwide, reflecting a significant rise in global interest in plant-based diets. The campaign expanded its reach with new initiatives in countries like Canada, Peru, and Malaysia, and received endorsements from celebrities and chefs, further promoting veganism on a global scale. More than 1,480 new vegan products and menu options were launched worldwide during January, indicating a robust response from the food industry to the growing demand for plant-based options. ​

That’s all folks! May your week be sprinkled with lentils at every opportunity. Thanks for reading. As ever, like, share and COOK!

Love and legumes

Will xx