How Many Lentils Should You Plan Per Person?

High in protein, high in fiber, and low in calories: the lentil is a real all-around talent. But how many lentils should you plan to cook per person? In our article, you will find all the necessary information on the subject.

How many grams of lentils per person?

How many lentils you should plan per person depends entirely on what kind of dish you want to cook. Because the lentils swell when cooked and swell to about twice their original size, they are heavier in the cooked form. For example, 100g of uncooked lentils becomes about 200g of cooked lentils.

You can use this as a guide:

Lentils – Main ingredient – per person – Side dish per person

• uncooked 100g 50-70g
• cooked 200g 100-140g

Now you’re wondering when lentils are just a side dish?

A mixed lentil dish is e.g. the red lentil salad – we recommend using 50-70g lentils. About 60g of lentils per person is also sufficient for a vegan lentil stew with smoked tofu. For example, if you prepare a pure lentil soup, you can count on 100g per person.

Tip: Did you know that lentils are very high in fiber? With 60g of lentils per person, the daily fiber requirement can be covered by more than 20%.

In addition to considering whether the lentils are the main ingredient in your dish and whether you are counting on cooked or uncooked lentils, you also have to consider who might eat everything. Children usually eat less, and adults with particularly large appetites can add a few more grams of lentils per person.

But cooked too much? That’s no problem – cooked lentils can be stored in the refrigerator for 4 to 7 days. Otherwise, you can also freeze the lentils. They can be stored in the freezer for up to 3 months.

Boil lentils

When cooking, you should make sure that you do not cook the lentils bubbly. The high protein content in legumes does not go well with high temperatures. It is better if you cover the lentils and cook them over medium heat. If lentils are boiled in salted water, they remain hard and do not burst. This is particularly advantageous for salads, as the lentils keep their shape.

The cooking time also depends on the type and soaking time:

• Large lentils (e.g. brown plate lentils) 30 minutes with soaking / 60 minutes without soaking
• Small lentils (e.g. mountain or beluga lentils) 15-20 minutes with soaking / 25-30 minutes without soaking
• Peeled lentils (e.g. yellow and red) for 10 – 15 minutes

Benefits of lentils

Lentils are a real superfood:

• Good source of protein
• Magnesium-rich – good for a healthy nervous system
• Rich in fiber
• Low in calories and fat

Tip: Not everyone tolerates legumes well, as they are quite difficult to digest.

The best thing about Lentils is that they are versatile. From a warming vegan lentil soup with coconut milk to a fruity Beluga lentil salad with mango, there is something for every season.