Emilie Meyer
Lentils are a nutritious and versatile ingredient that can be cooked in a variety of ways. While they are commonly boiled or simmered, lentils can also be pan-fried to create a unique and tasty snack. Pan-frying lentils is a popular street food in Iran, where they are known as popped lentils. Preparing this dish involves parboiling the lentils until soft, and then pan-frying them in oil with seasonings. This results in a lentil “popcorn” that can be enjoyed as a healthy alternative to traditional popcorn or potato chips. Additionally, pan-fried lentils can be incorporated into meals such as stir-fries or sautéed bowls with hummus and chili oil. When pan-frying lentils, it is important to ensure they are thoroughly cooked and seasoned to achieve the desired texture and flavor.
| Characteristics | Values |
|---|---|
| Pan-frying lentils | Possible |
| Preparation | Rinse and drain lentils, pat dry with a paper towel if needed, add oil to a hot pan, add lentils and let them sit for a minute, add salt and pepper, toss the lentils, and continue cooking |
| Lentil types | Small green, brown, black, or French lentils are best for pan-frying as they hold their shape. Avoid red lentils as they become mushy. |
| Soaking | Not necessary, but it can speed up the cooking process and reduce gas |
| Seasonings | Cayenne, chipotle powder, garlic powder, turmeric, nutritional yeast, curry powder, onion powder, parsley, balsamic vinegar, cumin seeds, red pepper flakes, thyme, coriander, garlic, and onion |
| Cooking time | Lentil cook time depends on the variety. For green lentils, cook for 15-17 minutes or until tender. |
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What You'll Learn
Soaking lentils before frying
The process of soaking also removes gas-causing compounds, which is a common issue with lentils. The presence of anti-nutrient compounds, such as oligosaccharides, phytates and lectins, can cause bloating and flatulence. Soaking deactivates these compounds, making the lentils easier to digest and reducing any gastrointestinal issues.
To soak lentils, place them in a bowl of water for at least four hours, or preferably overnight. If you can soak them for 8 hours or more, you will see even better results. Remember to drain and refill the water a couple of times during the process to further reduce gas-causing compounds. After soaking, rinse the lentils with fresh cold water before frying them.
Soaking lentils is a simple process that can improve both the cooking experience and the final result. It is especially useful if you want to avoid the gastrointestinal issues that lentils can sometimes cause.
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Frying lentils in a skillet
Preparation:
Firstly, decide which type of lentils you want to use. Small green, brown, black, or French lentils are recommended as they hold their shape better when cooking. Red lentils tend to become too mushy. You can use canned lentils, but be sure to rinse and drain them well first. If you're using dried lentils, you can choose to soak them before cooking, which will speed up the process and reduce any gas-causing effects. Soak them for eight hours or overnight, then rinse them well.
Cooking:
Warm a large skillet over high heat and add extra virgin olive oil. Spread the oil around the pan. Add your lentils and move them through the oil, letting them sizzle. They will start to plump up and look like they're about to pop. Shake the pan to toss the lentils for even cooking. After about a minute, add black pepper and salt to taste, and continue cooking. You can also add other spices like cayenne, garlic powder, or turmeric. Keep cooking until the lentils look nutty, toasty, and the edges are browned and dried.
Serving:
Remove the lentils from the heat and adjust the seasoning to your preference. You can serve them warm or cool them in the fridge to add to salads, toast, or other dishes. They can be a great snack, similar to popcorn, or a tasty addition to a meal.
So, there you have it! Frying lentils in a skillet is a simple and nutritious way to enjoy them, and you can experiment with different spices and serving styles to find your favorite combination.
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Using oil for frying lentils
Frying lentils in oil is a popular cooking method, and there are a few ways to do it. One way is to parboil the lentils until soft, and then pan-fry them in olive oil. This method is described by Najmieh Batmanglij in her book, 'New Food of Life', where she describes a popular Iranian street food of lentils fried in oil and eaten as a snack. This method can be adjusted to suit your taste, such as by adding seasonings like salt or Aleppo.
Another way to fry lentils is to use a skillet. First, open a can of lentils and drain and rinse them in cool water. Then, pat the lentils dry with a paper towel. Next, warm a large skillet over high heat and add about half to one teaspoon of extra virgin olive oil. When the oil is hot, add the lentils and let them sizzle. After about a minute, add some fine black pepper and salt to taste, and toss the lentils to coat them evenly. You can also add other spices like cayenne, garlic powder, turmeric, or curry powder. Continue cooking until the lentils are nutty, toasty, and browned at the edges.
Additionally, frying lentils in oil can be done as part of a larger dish. For example, you can sauté lentils with cumin seeds, red pepper flakes, onions, garlic, coriander, and zucchini. First, cook the lentils in water until tender, and then set them aside. In a separate pan, warm some oil and add the cumin seeds and red pepper flakes, toasting them for about a minute. Next, add the onions and sauté until softened, before pouring in some water or vegetable broth to deglaze the pan. Finally, add the garlic and coriander, followed by the zucchini, cooking until everything is fragrant and softened. Once the lentils are added back in, the dish is ready to be served.
When frying lentils, it is recommended to use small green, brown, black, or French lentils as they hold their shape better. Red lentils tend to become too mushy, so they are not ideal for frying. Additionally, while it is not necessary, soaking lentils before frying can speed up the cooking process and reduce the gas they cause.
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Spices and seasonings for fried lentils
When pan-frying lentils, you can add a variety of spices and seasonings to enhance their flavour. It is recommended to add salt after cooking, as adding it earlier can cause the lentils to become crunchy.
Some popular spices and seasonings for fried lentils include:
- Black pepper
- Cayenne pepper
- Cumin
- Paprika
- Turmeric
- Coriander
- Oregano
- Garlic powder
- Onion powder
- Nutritional yeast
- Curry powder
Additionally, you can create a sauce by blending onion, garlic, red bell pepper, and spices, then adding this to the fried lentils. This sauce can include ingredients such as tomato paste, apple cider vinegar, and fresh herbs like parsley and cilantro.
You can also experiment with different spice blends, such as taco seasoning, or create your own blend by mixing and matching various spices to find a combination that suits your taste.
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How to serve fried lentils
Yes, you can pan-fry lentils. Fried lentils can be served as a snack, side dish, or as part of a larger meal. Here is a guide on how to prepare and serve fried lentils:
Preparation
Start by draining and rinsing the lentils in cool water. Use a strainer or colander to ensure all the excess water is removed. You can pat them dry with a paper towel if needed. Then, warm a large skillet or saucepan over high heat and add extra virgin olive oil. Spread the oil around the pan.
Frying
Once the oil is hot, add the desired amount of lentils and let them sizzle in the pan. They will start to plump up and look like they are about to pop. Shake the pan to toss the lentils for even cooking. After about a minute, add seasonings like salt and pepper, and continue cooking. You can also add other spices like cayenne, garlic powder, turmeric, or curry powder.
Serving Suggestions
Fried lentils can be served in a variety of ways. Here are some options:
- As a snack: Crispy roasted lentils make for a delicious and nutritious vegan snack. They can be seasoned simply with just oil and salt or with additional spices like chilli powder, garlic powder, cumin, coriander, or smoked paprika.
- As a side dish: Fried lentils can be served as a hearty side dish, either on their own or tossed with vegetables or herbs. Lemon juice, olive oil, mustard, parsley, and red pepper flakes are some flavourful additions.
- In a salad: Fried lentils can add texture and protein to salads. They can be served warm or cooled in the fridge and added to salads.
- In a soup or stew: Fried lentils can be added to soups or stews, providing protein and fibre. Red or yellow lentils are a good choice as they become soft and creamy when cooked, while green or brown lentils will hold their shape better.
- In a stir-fry: Raw lentils can be added directly to a stir-fry, but consider soaking them first to reduce cooking time and gas-causing properties.
- As a taco filling: Sauté French green lentils with garlic, cumin, coriander, cayenne, salt, and black pepper for a vegetarian taco filling.
These are just a few suggestions, but the versatility of fried lentils means they can be adapted to suit many dishes and dietary preferences.
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Frequently asked questions
Yes, you can pan-fry lentils. It is recommended to use small green, brown, black, or French lentils as they tend to hold their shape better when cooking.
To pan-fry lentils, start by parboiling the lentils until soft. Then, pan-fry them in olive oil and season with salt. You can also add other spices like cayenne, chipotle powder, garlic powder, turmeric, or nutritional yeast.
Soaking lentils before cooking is not necessary, but it can speed up the cooking process and help reduce the gas they cause. If you choose to soak them, rinse the lentils and let them soak in water for 8 hours or overnight.
Pan-fried lentils can be served as a snack, similar to popcorn. They can also be served warm over hummus with rice on the side or cold as part of a salad or lentil toast.
