Here are some simple and affordable vegan lentil recipes that avoid frying in oil, along with vegan book quotes. Each recipe can be made with a bag of lentils and other inexpensive ingredients.
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1. Lentil Salad with Vegetables
Ingredients:
- 1 cup of lentils (any type, pre-cooked)
- 1 cucumber, diced
- 1 bell pepper, diced
- 1 tomato, chopped
- 1 small red onion, finely chopped
- 2 tablespoons lemon juice
- 1 tablespoon tahini (optional)
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Cook lentils according to package instructions, then drain and cool them.
- In a large bowl, combine all vegetables, then add the cooled lentils.
- Drizzle with lemon juice, tahini, and sprinkle salt and pepper. Toss to combine.
- Garnish with fresh parsley and serve chilled.
“To eat is a necessity, but to eat intelligently is an art.“
— 17th century French author François de Rochefoucald
― Brillat-Savarin, quoted in Vegan for Life by Jack Norris and Virginia Messina.
2. Lentil-Stuffed Bell Peppers
Ingredients:
- 4 large bell peppers, tops cut off and seeds removed
- 1 cup cooked lentils
- 1/2 cup cooked quinoa or rice
- 1/2 cup diced tomatoes (canned or fresh)
- 1 tablespoon tomato paste
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
Instructions:
- Preheat the oven to 375°F (190°C).
- Mix the cooked lentils, quinoa/rice, tomatoes, tomato paste, cumin, paprika, salt, and pepper in a bowl.
- Stuff each bell pepper with the lentil mixture and place in a baking dish.
- Add a bit of water to the bottom of the dish, cover with foil, and bake for 25-30 minutes, until peppers are soft.
- Serve warm.
“Eating plants isn’t just good for our bodies; it’s good for the planet too.“
― Gene Stone, Forks Over Knives: The Plant-Based Way to Health.
3. Lentil Veggie Tacos
Ingredients:
- 1 cup cooked lentils
- 1/2 cup corn kernels (fresh or frozen)
- 1/2 cup black beans (optional)
- 1 avocado, sliced
- 8 small tortillas (corn or whole wheat)
- 1 tablespoon lime juice
- Salt and pepper to taste
- Cilantro for garnish
Instructions:
- Warm tortillas on a skillet or microwave (without oil).
- Mix cooked lentils, corn, black beans (if using), and lime juice in a bowl. Add salt and pepper to taste.
- Scoop lentil mixture into each tortilla and top with avocado slices and cilantro.
- Serve with salsa or hot sauce, if desired.
We have the power to improve our own health and the health of the planet by making simple choices.
― Colleen Patrick-Goudreau, The 30-Day Vegan Challenge.
4. Lentil Patties
Ingredients:
- 1 cup cooked lentils
- 1/2 cup oats (rolled or quick)
- 1/4 cup grated carrots
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- Fresh spinach for serving
Instructions:
- In a blender or food processor, pulse the cooked lentils, oats, carrots, garlic powder, and onion powder until combined.
- Form into small patties.
- Preheat a skillet and lightly brown the patties on each side over medium heat (no oil needed).
- Serve over fresh spinach or inside a whole wheat pita with your favorite sauce.
The most ethical diet just so happens to be the most environmentally sound diet and just so happens to be the healthiest.
― Dr. Michael Greger, How Not to Die.
5. Lentil Stir-Fry (No Oil)
Ingredients:
- 1 cup cooked lentils
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1 zucchini, sliced
- 2 tablespoons low-sodium soy sauce or tamari
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup (optional)
- 1 teaspoon garlic powder
Instructions:
- In a large pan, add the broccoli, bell pepper, and zucchini with a little water or vegetable broth to steam for 5-7 minutes.
- Add the cooked lentils, soy sauce, rice vinegar, maple syrup, and garlic powder. Stir to combine and cook for another 3 minutes.
- Serve hot, over rice or as is.
“A vegan diet takes care of your body, mind, and spirit while reducing your environmental footprint.”
― Brendan Brazier, Thrive: The Vegan Nutrition Guide.
These simple lentil-based dishes are great for meal prepping or quick dinners and are very affordable. You can substitute ingredients depending on what you have available, and they avoid any frying, making them healthy and easy to make.
Kitchen tools for easier, eco-friendly lentil recipes (no harmful non-stick):
1. Fine Mesh Strainer
Perfect for rinsing and draining lentils to remove impurities and improve texture.
A fine mesh strainer is perfect for rinsing and draining lentils, removing impurities, and improving their texture. The tiny holes in the strainer ensure that even small lentils won’t escape while washing away dirt, debris, and excess starch for better cooking results.
Best-rated strainers:
2. Cast Iron Skillet
A cast iron skillet is a great alternative to non-stick cookware. It’s durable, naturally non-stick when seasoned properly, and free from harmful chemicals.
3. Food Processor or Blender
Ideal for blending lentils, oats, and vegetables for patties or other dishes requiring smooth consistency.
4. Silicone Baking Mat
This reusable silicone mat is great for baking lentil patties or stuffed bell peppers without using oil or parchment paper.
5. Measuring Cups and Spoons
For accurate ingredient measurements, ensuring balanced flavors in each recipe.
Best-rated measuring cups and spoons.
6. Citrus Juicer
Helps squeeze fresh lemon or lime juice quickly and without seeds, perfect for salad dressings or marinades.
Highest customer rated citrus juicers
7. Vegetable Peeler
A sharp vegetable peeler is essential for prepping carrots and zucchini for the stir-fry or lentil patties.
8. Bamboo or Wood Cutting Board
Bamboo or wooden cutting boards are durable and gentle on knives, and a set helps prevent cross-contamination when prepping different ingredients.
9. Stainless Steel Pot / Pressure Cooker
A stainless steel pot or pressure cooker is ideal for boiling lentils, quinoa, or rice without any risk of chemical leaching from non-stick coatings.
10. Salad Spinner
Quickly and easily clean and dry leafy greens, herbs, and other vegetables for salads or garnishes.
OXO Good Grips Stainless Steel Salad Spinner
These tools are eco-friendly and safe for cooking without exposing you to potentially harmful chemicals. Each is useful for a wide range of plant-based recipes.
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Unless otherwise noted, all text (excluding some topic headlines) consists of direct quotes from books. Quotation marks may be omitted for clarity and readability.
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