Video: Preparing Lentils

by Sarah Broth, Stock, and Soups, Main Courses, VideosComments: 49

Lentils play a critical part in my traditional cooking repertoire.   Low in phytic acid and other anti-nutrients, lentils require only a quick soak before they are ready to cook – unlike beans.    If you sometimes have trouble digesting beans like I do, even when properly soaked and cooked, lentils are a wonderful alternative.

There are 3 types of lentils:  green, brown, and red.    I typically use green lentils as they hold their shape very well after cooking, but I have recently found the red lentil to be simply delightful in soups.

When combined in a dish with rich, homemade stock as shown in this week’s video, lentils make an economical, nutritious alternative to meat.   The gallon of lentil soup I make in this video only cost about $5 – and I used organic vegetables and organic lentils!     This is about 25 cents a serving!

Even the cheapest fast food can’t beat that!

In these tough economic times, incorporating lots of lentils into your meals is a smart way to keep the food budget in check without sacrificing anything in nutrition!

Incidentally, Dr. Weston A. Price considered lentils to be the most nutritious of all legumes as they are loaded with potassium,, calcium, zinc, iron, and B vitamins.   I first learned this at the 2007 Wise Traditions Conference during Sally Fallon Morell’s talk on “Breakfast, Lunch, and Dinner’.    The soup recipe I show you how to make in this video is an adaptation of the lentil soup recipe Sally discussed during that seminar.

I hope you enjoy it as much as my family has over the past few years!

Soaking Lentils

3 cups organic, green lentils (only use red lentils if you are going to make soup with them as red lentils disintegrate after cooking)

3 TBL liquid whey or raw apple cider vinegar

Put lentils in a large pot and fill with filtered water.   Stir in liquid whey or apple cider vinegar, put lid on the pot and leave on the counter for about 7 hours but no more than 18.

Drain soaking water and rinse drain lentils again.

Your lentils are now ready for cooking and you may use them in whatever dish you choose or proceed to the next step to make lentil soup.

Lentil Soup

Makes approximately 1 gallon of soup

Ingredients

3 cups red or green lentils, soaked for 7 hours, rinsed and drained

3 organic onions, peeled and chopped

3 carrots, peeled and sliced

2 TBL butter

2 TBL extra virgin olive oil

2 quarts beef, chicken, or turkey stock (or a combination – half stock, half filtered water is ok too)

1/2 tsp green peppercorns, ground

1/8 – 1/4 cup fresh lemon juice

2 TBL green, yellow, or red curry paste (optional)

Sea salt to taste

Instructions

In a large pot, cook onions and carrots in butter and extra virgin olive oil until soft (about 20-30 minutes).   Add stock and lentils and bring to a boil.    Skim off foam that rises to the top just before boiling with a large, slotted spoon.   Reduce heat and simmer until lentils are tender – about 20 minutes.     Remove from heat and stir in lemon juice and curry paste if desired.

Blend soup with a handheld blender right in the pot.   Taste.    Add ground green peppercorns and sea salt as desired.

Sarah, TheHealthyHomeEconomist.com

Sources:   Nourishing Traditions Cookbook
“Breakfast, Lunch, and Dinner”, Sally Fallon Morell (2007 Wise Traditions Conference)

Comments (49)

  • Kelly

    Hi Sarah,
    I’m trying to figure out the lentil soaking – I saw your video on WAP and also a blog there that says soaking at moderate temp for 12 hrs is only going to result in a 8-20 percent reduction of phytic acid. I am wondering if there is new research that shows that soaking 12-18hrs is better than that (I’d like to follow your way, it’s easier). Also, the WAP blog says to use hotter water (108 degrees). I know you are a WAP chapter leader, so I trust your information. Thank you so much, Kelly

    December 8th, 2015 1:24 am Reply
  • Dustin

    Why no more than 18 hours?

    November 28th, 2015 10:45 am Reply
    • admin

      They get mushy and potentially moldy.

      November 28th, 2015 2:21 pm Reply
  • Jen

    Hi Sarah,

    Thanks for the very informative post! You mention soaking green lentils for 7+ hours. How long would you soak red lentils?

    October 3rd, 2015 5:11 pm Reply
    • Sarah TheHealthyHomeEconomist

      Same time.

      October 3rd, 2015 5:27 pm Reply
  • Makeda

    Hi thanks for your information about lentils. I was wondering, the split daal/dahl and split peas do they need to be soaked in an acidic/water solution prior to cooking to remove phytic acid?

    May 30th, 2014 9:37 pm Reply
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  • Jess

    I am confused! Before I knew about proper lentil prep., I just cooked them ( all sorts- green lentils, red, Indian dals). Now after soaking in an acidic medium (ACV) they don’t seem to soften or cook down. What is going in?

    May 18th, 2013 5:56 pm Reply
  • Becky

    I just want to say that I absolutely love this blog!! I found it about six months ago and it is slowly changing my life. Thanks so much for all the wonderful videos! I am so glad to be learning these things. I also absolutely love Rockapella and it made me happy that you were wearing a Rockapella shirt (even if you don’t care for them and it’s just another shirt that you had…)!

    May 8th, 2013 8:07 pm Reply
  • Karen

    We put a few cut up pieces of grass fed bacon into the soup of as well and it gives it a wonderful flavor.

    March 22nd, 2013 8:12 am Reply
  • Erica

    Hi Sarah,
    What about brown lentils? I see you mentioned them as a variety but nothing about preparation. Do advise consuming them?

    February 11th, 2013 11:53 am Reply
  • RachelC

    Quick question… I have a recipe that does not soak the lentils before hand, but the simmering time of the soup is 3 hours. Would I still need to soak my lentils with a recipe like that? If I did soak before hand, should I just add the lentils to the last hour of simmering to avoid a lentil mushy mess? I’m inept most of the time with cooking and don’t want to mess up my soup.

    January 20th, 2013 7:02 pm Reply
  • Charla

    The lentils and garbanzo beans I soaked extensively NEVER would get tender, even after resorting to pressure cooking. I even soaked the lentils with whey as directed.

    January 3rd, 2013 1:28 pm Reply
  • abi

    Yes, I was so surprised when you put olive oil in the pan since you have articles on here saying never to heat it. Maybe you’ve changed your mind since this video was made? If so, can you please tell us what you use instead of the EVOO? Perhaps more butter?

    October 7th, 2012 8:00 am Reply
  • everydaymannersforkids.com

    What about cooking the olive oil? Does that turn it rancid?

    January 3rd, 2012 3:52 pm Reply
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  • Angela

    Made this last night. It was very good! A bit too spicy with the curry, but will adjust next time. Thanks for the video!

    June 9th, 2011 1:48 pm Reply
  • Erica

    Hi Sarah,

    Do we need to soak fresh or frozen green peas?

    Thanks,
    Erica

    March 17th, 2011 6:36 am Reply
  • Andrea

    Hi Sarah,

    I heard on a radio food program how delicious chickpea broth is when cooking them from scratch. I’ve searched your blog and find no information about chickpeas. What is your stand on eating chickpeas? And, if recommended, what is your stand on the chickpea broth (after skimming away the foam)?

    Love, love, love your blog — very inspiring!

    Thanks so much,
    Andrea

    March 7th, 2011 2:11 pm Reply
    • Sarah, The Healthy Home Economist

      Hi Andrea, chickpeas need to be soaked as does any legume. Chickpea broth? I wouldn’t use myself as both the soaking water and the cooking water should be discarded as it would be full of phytic acid and other anti-nutrients.

      March 7th, 2011 5:31 pm Reply
      • Amy

        Huh? Why even soak them at all then if the cooking water would be “full of antinutrients”. Why soak anything? I thought the whole point of soaking was to neutralize that stuff. Why not just cook them without soaking? And after they’re cooked, how do we know if said legumes are even safe to eat then?

        February 10th, 2016 2:29 pm Reply
        • Sarah

          After soaking, you rinse them and then cook.

          February 10th, 2016 11:00 pm Reply
  • Jackie

    Are all legumes good for you?? I know you said fava beans were not. And do I need to buy them organic or does it not matter? I saw they had them on Bread Beckers but did not say “organic”. Also, if I buy in bulk how do I store them?

    Thanks for all your info! Even my husband is getting excited about this!!! 😉

    January 26th, 2011 1:43 pm Reply
  • Ranjani

    Hi Sarah,
    Assuming that we soak the lentils in apple cider vinegar for the necessary amount of time, if we pressure cook them, how can we get the scum or impurities out? Will they scum up when you put the pressure-cooked lentils in the pot with the veggies?
    Thanks for your time,
    Ranjani.

    January 16th, 2011 5:41 pm Reply
    • Sarah, The Healthy Home Economist

      Hi Ranjani, you soak the lentils in water with a bit of apple cider vinegar not just the vinegar. I don’t recommend a pressure cooker. Best to bring them to a boil on the stove top so that the scum can be removed.

      January 16th, 2011 5:43 pm Reply
  • Julie

    Nice! Thank you.
    Since you have red lentils on hand, you might want to try making Dosa–another great traditional dish.

    January 14th, 2011 10:21 am Reply
  • Sarah, The Healthy Home Economist

    Hi Joy, curry powder will work as well. Glad you are enjoying the blog!

    December 11th, 2010 3:51 pm Reply
  • Joy

    I’m assuming curry powder will work just fine instead of paste. The lentils are soaking now! Thanks for the idea. I LOVE your blog! (and I follow quite a few real food blogs, so I’d like to think that means you’re extra special. :) )

    December 11th, 2010 2:03 pm Reply
  • Carol

    Wonderful video Sarah! My daughter and I enjoy it and many others greatly. Hoping for more videos from you as they help us to see how these cooking methods are done. You inspire me to keep going!!!

    December 10th, 2010 12:47 pm Reply
  • Tamara

    Cutting onions without tears: http://www.wikihow.com/Chop-Onions-Without-Tears

    December 10th, 2010 12:29 pm Reply
  • Sarah, The Healthy Home Economist

    Hi Jen, sprouting your lentils is terrific! It does add substantial nutrition but does not cut phytic acid significantly according to Rami Nagel. A brief soak in addition to the sprouting would be suggested.

    December 9th, 2010 11:26 am Reply
  • Jen @ Eating My Vegetables

    What about sprouting lentils? I usually sprout them for a couple days if I remember. I know it increases vit C and other nutrients, but how much of a benefit does it provide over a 1 day soak?

    December 9th, 2010 11:23 am Reply
  • s.

    you can get liquid whey from A. Vogel Bioforce products under the name of “Molkesan”, not to mention other great products for health. http://www.avogel.co.uk or http://www.bioforceusa.com, or check at the local health food store.

    Sarah, thanks for all you do….you are awesome….

    December 9th, 2010 11:10 am Reply
  • Sarah, The Healthy Home Economist

    Lentils are ok on GAPS unlike most beans.

    December 8th, 2010 10:41 pm Reply
  • beth

    Do you know if lentils ok on GAPS diet?

    December 8th, 2010 10:11 pm Reply
  • Sarah, The Healthy Home Economist

    Hi Olga, I use plastic half gallon containers for freezing soups and stocks. If they aren’t heated put in the dishwasher, or scratched with metal utensils (I use wood utensils when dealing with plastic containers) then any leeching of the plastic is greatly minimized or even eliminated. Glass mason jars work great too, but you have to be careful to leave enough room at the top or the glass will crack.

    December 8th, 2010 4:51 pm Reply
    • Olga

      Thank you, Sarah!

      December 10th, 2010 4:30 pm Reply
  • Olga

    Hi Sarah,
    great video! I can’t wait to try this soup. Sarah, what kind of containers are best for freezing? I usually use plastic, just because I can’t find an alternative.

    Thank you,
    Olga

    December 8th, 2010 3:50 pm Reply
  • Melissa

    Thanks for the recipe for soup! It has been cold lately, and soup is great on chilly days :)
    We have had a lot of red beans lately served with rice-very filling and very cheap to make! Thanks again.

    December 8th, 2010 1:51 pm Reply
  • Sarah, The Healthy Home Economist

    Hi Cindy, as long as you soak first, pressure cooking should be fine.

    December 8th, 2010 1:19 pm Reply
    • Tam

      Sarah – I had a similar question and did a search on your website for “pressure cooker”. I’m a bit confused since you advised against it, per Nourishing Traditions, in response to questions on other blog posts. Is the recommendation food specific? I used my electric pressure cooker to make stocks and cook various legumes. Thank you for answering my question.

      February 2nd, 2012 8:01 am Reply
  • Joyce

    Hi Sarah,
    When you are referring to lentils as being low in phytic acid does that also include all the similarly shaped/size “dahl” available in Indian grocery stores? They sell the red dahl (masoor) there as well as mung dahl and several other white colored dahls. What about split peas, are they also low in phytic acid?

    thanks,
    Joyce

    December 8th, 2010 1:18 pm Reply
  • Sarah, The Healthy Home Economist

    Hi Everyone, the video is now public. I forgot to change the private setting. Sorry! All should be ok now.

    December 8th, 2010 1:18 pm Reply
  • Lanna

    no video for me either- I have been having problems with getting articles too.. Maybe website down?

    December 8th, 2010 1:12 pm Reply
  • Cindy

    Sarah, What do you think about cooking lentils and beans in a pressure cooker? Or using a pressure cooker to prepare any kind of foods? I have an electric one and I love it because it can cook dried beans and lentils so fast. Do you think it takes the vitamins out of things more than regular cooking methods?
    Thanks,
    Cindy

    December 8th, 2010 12:45 pm Reply
  • natalia

    me too

    December 8th, 2010 12:07 pm Reply
  • Naomi

    Yes, it’s a private video.

    December 8th, 2010 12:06 pm Reply
  • Melissa

    It says the video is private :(

    December 8th, 2010 10:56 am Reply
    • mar

      same for me. No video :(

      December 8th, 2010 11:47 am Reply

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