Crispy roasted lentils-the most delicious plant-based protein side! How to Roast Lentils perfectly for a crispy snack, side dish, or topping. No more mushy lentils. This foolproof recipe transforms this high-protein food into a crispy and delicious ingredient.
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Use roasted lentils in salads, veggie bowls, and pasta, or for a crouton-like topping for dips and soups. I use these as a topping for my High-Protein Vegan Artichoke Dip for a high-protein snack. Or add them to this 10-minute High-Protein Miso Bowl for even more protein.
It's a good idea to meal prep roasted lentils for the week to enhance your meals with a boost of healthy, plant-based protein. Even kids love this recipe!
These crispy lentils were inspired by my 3-step oven or air fryer recipe for the best Crispy Roasted Chickpeas, and by the only recipe for cooking tempeh you will ever need!
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👩🏼🌾 Ingredients
- Lentils (French, or any green or brown lentils)
- Olive oil, lemon juice, or vinegar
- Spices and seasonings
See the recipe card for quantities.
🍋 Substitutions
- Vegetable broth - For even more flavor, use vegetable broth instead of water to cook the lentils.
- Olive oil - Use olive oil for the crispiest roasted lentils. For oil-free, use a dash of lemon juice or vinegar.
- Seasoning - Use salt-free seasoning, salt substitute, or table salt as desired. Add garlic powder, paprika, chipotle powder, nutritional yeast, or the desired seasonings.
For more healthy protein side dishes, visit my High-Protein Vegan recipes page.
📖 How to Roast Lentils
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
- Step 1: Rinse the lentils until the water runs clear. Transfer them to a saucepan with water or broth to cover by about 2 inches. Bring the water to a gentle boil. Reduce the heat to low and simmer for about 20 minutes, or until the lentils are al dente (firm but cooked).
- Step 2: Drain the lentils using a large mesh sieve. Rinse under running cold water. Shake them in the sieve to drain well.
- Step 3: Preheat the oven to 400ºF. Transfer the lentils to a large rimmed baking sheet. (You may need two baking sheets.) Add a drizzle of oil and a generous dash of seasonings. Toss the lentils until evenly coated.
- Step 4: Roast the lentils for about 20 minutes, or until crispy, tossing them after 10 minutes.
Storage: Store roasted lentils in an airtight container. Refrigerate for up to 5 days.
Add crispy lentils to your meals to increase protein, fiber, and iron.
Try this antioxidant-packed High-Protein Roasted Lentils & Quinoa Bowl recipe on my site. It's made with roasted lentils and is perfect for meal prep!
✔️ Expert Tips
- Cook the lentils until al dente. Do not overcook them or they will not get as crispy. Cook them in low-sodium vegetable broth instead of water for even more flavor.
- Canned lentils (previously cooked) can be used to save time but the texture from roasting is not quite as crispy. Rinse, drain, and dry them well between the layers of a kitchen towel or paper towel before using.
- Spread the lentils onto the baking sheet in an even layer for best results. You may need two baking sheets.
- Storage: Refrigerate roasted lentils in an airtight container for up to 5 days.
🙋🏽♀️ Recipe FAQs
This study looked at the antioxidants in ten different types of legumes, and lentils had the most. This might be because they are small and have many nutrients in their outer layer.
When tested in a lab to see if they could stop cholesterol from reacting with oxygen, lentils outperformed other legumes. This makes lentils a good choice for heart health and preventing cancers.
Most proteins are denatured when heated, and this change usually can't be undone. When a protein is denatured, it means it has been slightly broken apart or its shape has been altered. Denaturation happens when a protein is exposed to unusual conditions like heat, acid, high salt concentrations, alcohol, or shaking. When a protein denatures, its complex folded structure unravels, turning it back into a long chain of amino acids.
Does this mean the protein is less effective because it is broken down or changed? No, not necessarily. Cooking might change how the protein works in your body, but it doesn't change the macro content.
A little oil goes a long way in getting your lentils crispy. Add a drizzle for the most delicious crispy lentils.
Plus, do not overcook the lentils before roasting them. They should be firm but edible. Make sure to spread them out onto the baking sheet, or use two baking sheets as needed, so the hot air can pass evenly between the layers, getting them even crispier.
🍽️ Related Recipes
🥙 Pairing
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How to Roast Lentils
Ingredients
- 1 cup lentils dried (French, green, or brown)
- Drizzle of olive oil or lemon juice or balsamic vinegar
- Dash of garlic powder
- Dash of paprika
- Dash of salt-free seasoning or salt to taste (optional)
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Instructions
- Cook the lentils: Rinse the lentils until the water runs clear. Transfer the lentils to a saucepan with water or broth to cover by about 2 inches. Bring the water to a gentle boil. Reduce the heat to low and simmer for about 20 minutes, or until the lentils are al dente (firm but cooked).
- Drain the lentils using a large mesh sieve. Rinse under running cold water. Shake them in the sieve to drain well.
- Preheat the oven to 400ºF. Transfer the lentils to one or two large rimmed baking sheets. Add a drizzle of oil and a generous dash of garlic powder, paprika, and salt-free seasoning, if using. Toss the lentils until evenly coated.
- Roast the lentils on the upper rack for about 20 minutes, or until crispy, tossing them after 10 minutes. Check on them frequently so they do not burn.
Notes
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
Maggie in.ma says
Thanks Nisha, saw these for sale in a plastic bag at the co-op and knew I could make them myself! Can't wait to experiment with a lot of different flavors. This will be a regular in my rotation.
Nisha Melvani, RDN says
So glad you enjoyed these roasted lentils. Thank you for letting me know.
Renee says
Hi! Loved these roasted lentil! Will make again. Can nutritional yeast be added with the seasonings? Also, would placing the lentils(once roasted and cooled) into a canning jar then sealing a canning lid with an attachment on my seal a meal lengthen the amount of time they would remain fresh? Many thanks!
Nisha Melvani, RDN says
You can certainly add a dash of nutritional yeast. Sounds delicious. I do not experience with cannning.
Erin Burns-Flett says
Can you use beluga lentils for this recipe?
Nisha Melvani, RDN says
Yes, those would work too.
Christine Kelly says
I made these and they are super crunchy and tasty.
Nisha Melvani, RDN says
So glad you enjoyed them. Thank you.
B says
Great idea!
Nisha Melvani, RDN says
Thank you!
Jodi says
What is the size of one serving?
Nisha Melvani, RDN says
One-fourth of the total amount.
Jennifer Jackson says
I am addicted to these crunchy lentils great way to add a bit more protein and texture to salads ( if they make it there)
Nisha Melvani, RDN says
Yes I love them too:)
Mary Doyle says
Love addingʻ this to meals more protein and crunch
Nisha Melvani, RDN says
Yes me too! So glad you are enjoying them. Thank you.
Nicole Harp says
These were excellent! Unfortunately they became super soggy once I put them in the fridge. We couldn't revive them in the air fryer or oven. Do they need to be stored in the fridge?
Nisha Melvani, RDN says
Though not best practice, you can leave them out of the fridge for up to 3 days. Store them in an airtight container to keep moisture and air out. Keep the container in a cool, dry place away from direct sunlight. If you notice any signs of spoilage, such as an off smell or taste, it's best to discard them. The biggest concern is if there's any moisture left in the lentils then you could be setting yourself up for bacteria or mold.
B says
Might pace paper towel beneath crispy lentils prior to storage to soak up moisture...
just an idea
Nisha Melvani, RDN says
Yes, great idea!