Tossed in a bright and tangy balsamic marinade, these marinated lentils are the perfect addition to all kinds of lunches! This recipe works with canned lentils or lentils cooked from dry.
If you're like me and trying to get creative with plant-based proteins, then you're going to love marinated lentils.
I started making marinated chickpeas several years ago, but it wasn't until recently that I decided to try marinating lentils.
Brown, green, French, or beluga lentils are marinated in a combination of balsamic glaze, olive oil, and lemon juice. The result is tangy and acidic, bringing a flavorful and high-protein punch.
Make a batch of these marinated lentils at the beginning of the week for an easy protein option for lunches and dinners. I add marinated lentils to simple grain bowls, pair them with Greek-inspired tofu meatballs, and add them to pitas with hummus.
Ingredients
- Lentils: Any variety of firm lentils works here, like brown, green, beluga, French, etc. I don't recommend using red or orange lentils or split lentils because they don't hold their texture well.
- Balsamic glaze: This is another word for balsamic reduction. It's avaliable at most grocery stores next to balsamic vinegar. I like to use glaze/reduction because it is thicker than vinegar, which means that the vinegar flavor is mroe concentrated.
- Lemon juice: For extra acidity and brightness. Add lemon zest to drive home the lemon flavor.
- Oil: Unlike balsamic vinaigrette, which contain a fair amount of oil, we're just adding a touch of olive oil to improve mouthfeel and add some healthy fats.
- Herbs: Fresh herbs like parsley are a great way to add flavor. If I have fresh herbs on hand I use 1 tablespoon chopped, but if dry is all that's available I use 1 teaspoon dry.
- Honey: Adds a touch of sweetness. Feel free to omit or adjust to taste.
Cassidy's tips
- One cup dry lentils yields about 2.5 cups cooked lentils. One can lentils typically has ~1.5 cups lentils, so this recipe calls for either 1 cup dry lentils or 2 cans lentils, drained and rinsed.
- Get creative with the marinade! I recommend adjusting the ingredients to taste.
- This balsamic marinade leans tangy, so if you want something a little less acidic I recommend omitting the red wine vinegar or lemon juice.
- Balsamic vinegar can be used in place of balsamic glaze, but note that glaze is a bit more zingy and sweeter, so the end result will be different.
- If cooking lentils from dry, make sure not to overcook them. The lentils should be fully cooked but with a little bit of a bite. Drain the lentils well after cooking. It's okay if you toss warm lentils in the marinade.
- Let the lentils marinate for at least 15 minutes before serving. As with most things, the longer they marinate, the more flavorful they become.
Storage notes
- Marinated lentils are best within 4-5 days. Keep refrigerated.
- I haven't tried freezing this recipe specifically, but it should work as lentils freeze well. Let thaw overnight in the fridge before using.
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Recipe
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Marinated Lentils
Ingredients
- 1 cup dry brown lentils see note #1
- 3 cups water or vegetable broth
- salt to taste
- 2 tablespoons balsamic glaze
- 2 tablespoons olive oil
- 1 small lemon juiced and zested
- 1 tablespoon red wine vinegar white wine vinegar also works
- 1 teaspoon honey adjust to taste
- 1 teaspoon dry parsley
- ½ teaspoon dry drill
Instructions
- Rinse and sort the lentils, removing any debris. Add the lentils to a medium pot with 3 cups of water or broth and a pinch of salt. Bring to a boil over high heat, then reduce to a low simmer over medium-low heat.
- Cover the lentils and simmer until tender, about 20 minutes. The lentils should be soft but not overcooked. Drain off excess liquid.
- In a medium bowl, whisk together the balsamic glaze, olive oil, lemon juice and zest (about 2 tablespoons of lemon juice), red wine vinegar, honey, parsley, dill, and a pinch of salt.
- Add the lentils to the marinade, tossing to fully coat. Cover and chill in the fridge for at least 15 minutes, ideally longer. Serve with a slotted spoon.
Notes
- Dry vs canned lentils: One cup dry lentils yields about 2.5 cups of cooked lentils. One can lentils typically has ~1.5 cups lentils, so this recipe calls for either 1 cup dry lentils or 2 cans of lentils. If using canned lentils, make sure to drain and rinse well.
- This recipe works with brown, green, French, or black lentils. Red and orange lentils do not work because they are too soft.
- Herbs: Feel free to use fresh chopped herbs in place of dry.
- Marinated lentils are best within 4-5 days. Keep refrigerated.
- Serve lentils in pita bread with hummus and arugula, in grain bowls, salads, or anywhere you need a burst of flavor and protein.
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