9 Best Substitutes For Red Lentils
Red lentils are rapidly increasing in popularity! They are highly nutritious, make fun colorful additions to otherwise bland dishes, and cook relatively quickly. And let’s not forget their delicious earthy and sweet flavor!
But unfortunately, red lentils aren’t as easy to find as other lentils — and even when you do find them, they can be quite pricey.
So today we ask, what are the best substitutes for red lentils? Always choose another type of lentil if possible — green and yellow lentils are the best options; brown and black lentils just aren’t as good of a match when it comes to flavor and texture. If those options aren’t available, you can also choose peas, beans, grains, cauliflower, peanuts, and tofu!
Today, we will explore exactly what makes a good substitute for red lentils since there are even more choices within some of these options. This way, you can easily choose what you want to substitute in the red lentils!
Then, we’ll naturally take a deep look at the best alternatives — we’ll compare their flavor, texture, cooking times and techniques, nutritional composition, and overall functionality.
How To Choose The Best Substitute For Red Lentils
Before we look at the best substitutes for red lentils, you first have to understand what will make a suitable alternative.
Think about what you want to substitute — is it the soft and creamy texture, the bright red color, or the mildly earthy and sweet flavor? It could even be the nutritional value that red lentils add to a meal!
Deciding what you want to replace will help you narrow down the best choice for your goals. But there are more factors to consider — let’s take a look at some!
Flavor And Texture
This is what most people are looking for in a substitute. Red lentils have a slightly sweeter flavor in comparison to brown or black lentils — they still have very earthy flavors, albeit mild.
Lentils in general can also add delicious meaty flavors to a dish if cooked correctly. Often people make vegan burger patties using lentils and mushrooms.
The texture of red lentils is also unique. They are hulled, which means that their skins have been removed. This makes them cook slightly faster than other types of lentils.
They should have a firm texture. But when you bite into them, they should be completely soft and tender. Cooked red lentils are not mushy, crunchy, gritty, mealy, or soggy.
So, if you are looking for a substitute for flavor and texture, there are qualities to look out for. Naturally, other types of lentils will do best in all ways, especially in flavor and texture.
Nutritional Value
Red lentils are also highly nutritious, which is why so many people prefer using them over other legumes.
They are exceptionally high in many B vitamins, zinc, potassium, copper, iron, and magnesium. They are also very high in plant-based protein. They’re low in fat, high in fiber, and generally average in calories.
If these are important factors to you, you should ensure you use an alternative that can provide you with the nutrients you need. That obviously also applies to dietary needs, such as meat-free proteins.
Cooking Times
These legumes are also very easy to make. They can be completely cooked in about 15–20 minutes. Split red lentils take a lot less time, only 5–7 minutes.
So, if you are short on time, choose alternatives that can help you avoid excessive preparation and cooking times.
Keep in mind: some options are worth the labor you have to put into them; just weigh the pros and cons of each.
Availability And Cost
Even if you choose the perfect option for you, it may still not be possible (or worth it) to buy it. Some of the alternatives below aren’t as easy to find, or they might be too expensive to justify buying for just a single meal.
If you do come across a more expensive option, make sure that you’ll still be able (and willing) to use any leftovers. We recommend buying an alternative that fits your budget and lifestyle.
For example: if you don’t use soybeans, don’t buy a big bag of expensive soybeans; instead, choose a different option. We guarantee there will be more than one of the below options at your local grocer!
Best Substitutes For Red Lentils
Without further ado, let’s look at the best substitutes for red lentils. We included a wide variety of options that will, in one way or another, be suitable for your diet and lifestyle.
Some options are near-perfect matches, while others work more functionally. But remember, weigh the pros and cons of each before just jumping in!
1. Yellow Lentils
Our list today starts with a lentil option. After all, they are virtually the exact same ingredient!
Yellow lentils have a similar flavor, texture, cooking times and techniques, and nutritional build. They can easily be used in a one-to-one substitution.
The only downsides (if even) are that their flavor is slightly less prominent than that of red lentils and that they cook up softer — this means yellow lentils may be too mushy for chunky meals if you don’t make sure to avoid overcooking.
2. Green Lentils
Then, we naturally also have green lentils. Like yellow lentils, they are virtually the same.
Nutritionally, green lentils differ slightly. They are higher in both protein and fiber than yellow and red lentils.
They also have nutty undertones which some people don’t like. Personally, we think it adds a deeper and more complex flavor, but to each their own.
3. Peas
Only dried peas will work as an alternative — stay away from fresh peas. Dried peas are another great one-to-one replacement.
Nutritionally they differ. They are higher in protein and fiber (which isn’t necessarily a bad thing), and they are high in vitamins C and K.
Dried peas also have a slightly sweeter flavor than red lentils, but this can be easily adjusted. Sometimes it won’t be necessary at all!
Their biggest downside is that they take much longer to cook. Split peas take 30–60 minutes while whole dried peas take about 60–90 minutes to cook.
4. Cauliflower
Not many people love this alternative, but it doesn’t mean it’s not a good one! Obviously, cauliflower differs from all legumes in taste, texture, nutrition, and cooking methods.
However, the reason these vegetable works is because it’s an easy solution with a similarly earthy yet slightly sweet flavor. Its texture can easily be adjusted to be similar to cooked red lentils — soft, firm, creamy, and tender.
Cauliflower is also a very nutritious option. It’s not a great source of protein or fiber. But it’s extremely low in calories and loaded with vitamins and minerals.
To substitute red lentils, you can grate or chop the cauliflower into pea-sized pieces (or buy riced cauliflower). Then, just cook them in exactly the same way you would lentils. In this size, they will take about 8-10 minutes to be tender.
5. Peanuts
We know, we know — another very odd alternative. But peanuts are also very high in protein and fiber and contain a decent amount of other nutrients.
You can either grind some peanuts into a powder or use them whole. If you use powdered peanuts, you can add a tablespoon at a time until you are happy with the flavor and consistency of the soup. Ground peanuts will help thicker liquids.
If you are using whole peanuts instead, you can use a one-to-one replacement. You can also choose any variety of peanuts — just stay away from flavored (even salted) options.
And before we forget, please just keep in mind that some people have peanut and tree nut allergies. If you are cooking for others, check on this before using peanuts as an alternative option.
6. Beans
Beans have a very similar texture and even flavor to lentils. But there are so many options it may seem overwhelming.
If you are looking for a flavor and texture substitute, something like pinto beans, kidney beans, and navy beans will work best.
Most beans are very high in protein and fiber, low in fat, and very nutritious. If you are looking for specific nutrients, you’ll have to research what your bean option is comprised of.
Different beans have different cooking times. Most of them are between 1–2 hours. If you use a pressure cooker, this time can be significantly shortened to 20-30 minutes.
7. Grains
For some reason, not many people consider grains as substitutes for red lentils. But keep in mind that today there are far more options than rice.
Our two top choices would be brown rice, quinoa, and Kamut. Any grain can be used in a one-to-one substitution.
When grains are cooked in dishes like soups and stews, they also help thicken the liquid, add a ton of nutrients, and have a creamy, tender texture.
8. Tofu
Tofu is a high-protein plant-based creamy alternative — and it’s extremely versatile!
For recipes that use whole red lentils, we’d recommend using finely diced or crumbled tofu pieces. Make sure you use firm tofu and not soft tofu.
Naturally, the flavor of tofu won’t be similar to red lentils. But it is slightly sweet, and many people say it has an earthy undertone.
This is a great alternative for people who cannot digest beans or legumes. It also works as a grain-free alternative that is low in calories and highly nutritious!
9. Soybeans
This is not an option that will work for everyone — many people have soy allergies! Plus consuming too much soy isn’t healthy, so it should be used sparingly. If you already ingest a lot of soy, this option shouldn’t be used.
Nevertheless, soybeans are a great option in terms of flavor and texture. Soybeans are also dried and need to be cooked in the same manner — however, the cooking times are a lot longer, between 5–6 hours!
Now, this might seem like a major downside, but it could also be an opportunity to create a delightfully rich and tender stew or soup. You can also cook them separately and add them to short-cooked dishes!
Soybeans are also very high in protein and fiber as well as being rich in healthy fats, minerals, and vitamins.
