Veggie Blog

When most people think of lentils and chickpeas, they picture soup. Soup is wonderful, but these two humble pantry staples can do so much more: rich curries, hearty bolognese, crispy falafel, warm salads and even a cozy shepherd’s pie.

Both are inexpensive, keep for months in the cupboard, and are a good source of plant protein and fiber. This guide explains how to cook them, then gives you 10 easy lentil and chickpea recipes for dinner that aren’t soup.

Lentils vs. Chickpeas: Types and How to Cook Them

Lentils and chickpeas are both pulses, the dried seeds of legume plants. The Harvard Nutrition Source page on legumes and pulses is a good overview if you’re curious about the whole family.

Lentils are quick-cooking and need no soaking. Just rinse, pick out any small stones, and simmer in plenty of water.

• Red and yellow lentils cook in about 15–20 minutes and break down into a soft, creamy texture. Perfect for dal and curries.
• Brown and green lentils take about 20–30 minutes and mostly hold their shape. Great for tacos, bolognese and shepherd’s pie.
• French green (Puy) and black (beluga) lentils take about 20–30 minutes and stay firm, which makes them ideal for salads.

Chickpeas (also called garbanzo beans) take longer. Dried chickpeas should be soaked overnight in plenty of cold water, drained, then simmered in fresh water for roughly 1 to 2 hours until tender. Age affects cooking time, so start checking after an hour. One cup of dried chickpeas makes about 2½ to 3 cups cooked, and a 15-ounce can gives about 1½ cups once drained.

Canned chickpeas are perfectly good for every recipe below except falafel. Drain and rinse them before using. For more detail on soaking and simmering dried beans, see the Colorado State University Extension guide to cooking dry beans.

5 Easy Lentil Dinners

1. Simple Red Lentil Dal

Serves 4.

• 1 cup red lentils, rinsed
• 3 cups water, plus more as needed
• ½ teaspoon ground turmeric and 1 teaspoon salt
• 2 tablespoons oil (or ghee if you’re not vegan)
• 1 teaspoon cumin seeds
• 1 onion, finely chopped
• 3 cloves garlic and 1 tablespoon ginger, grated
• 1 tomato, chopped
• 1 teaspoon ground coriander, ½ teaspoon garam masala and a pinch of chili flakes
• Lemon juice and fresh cilantro to finish

1. Simmer the lentils, water and turmeric in a covered pot for 15–20 minutes, stirring occasionally, until soft and broken down. Add a splash more water if it gets too thick, then stir in the salt.
2. Meanwhile, heat the oil in a skillet, add the cumin seeds and let them sizzle for 30 seconds. Add the onion and cook for 6–8 minutes until golden.
3. Add the garlic, ginger, tomato and spices and cook for 3–4 minutes until the tomato softens.
4. Stir this mixture into the lentils, add a squeeze of lemon and scatter with cilantro. Serve with rice or flatbread.

2. Lentil Bolognese

Sauté a chopped onion, carrot and celery stalk in olive oil, add garlic and 2 tablespoons tomato paste, then 1 cup rinsed brown or green lentils, a 28-ounce can of crushed tomatoes and 2 cups vegetable broth. Simmer for 30–40 minutes until the lentils are tender and the sauce is thick. Serve over pasta.

3. Lentil Tacos

Cook 1 cup brown lentils in 2½ cups broth with 1 tablespoon chili powder, 1 teaspoon cumin and ½ teaspoon garlic powder for about 25 minutes, until tender and most of the liquid is absorbed. Mash lightly and pile into tortillas with salsa, cabbage and avocado.

4. Warm Lentil Salad

Toss warm cooked Puy lentils with roasted squash or sweet potato, baby spinach, red onion and crumbled feta or toasted walnuts. Dress with olive oil, Dijon mustard and red wine vinegar while the lentils are still warm so they soak up the flavor.

5. Lentil Shepherd’s Pie

Make a thick stew of brown lentils, onion, carrots, peas, tomato paste, thyme and vegetable broth. Spoon it into a baking dish, top with mashed potatoes and bake at 400°F for 20–25 minutes until golden on top.

5 Easy Chickpea Dinners

6. Chana Masala

Serves 4. Cook 1 finely chopped onion in 2 tablespoons oil for 8 minutes until golden. Add 3 cloves garlic, 1 tablespoon grated ginger and a chopped green chili (optional), then 1½ teaspoons each ground cumin and coriander, ½ teaspoon turmeric and ½ teaspoon paprika. Stir for 30 seconds, then add a 14.5-ounce can of crushed tomatoes, 2 cans of chickpeas (drained), ¾ cup water and 1 teaspoon salt. Simmer for 15–20 minutes, mashing a few chickpeas to thicken the sauce. Finish with 1 teaspoon garam masala and a squeeze of lemon.

If you love Indian flavors, Vegan Indian Cooking by Anupy Singla and the Khazana of Indian Vegetarian Recipes by Sanjeev Kapoor are full of dal and chickpea dishes to explore.

7. Crispy Roasted Chickpea Bowls

Pat two drained cans of chickpeas very dry, toss with oil, salt, cumin and smoked paprika, and roast at 425°F for 25–30 minutes, shaking the pan halfway. Serve over rice or couscous with cucumber, tomatoes, greens and a lemon-tahini dressing.

8. Coconut Chickpea Curry with Spinach

Fry onion, garlic and ginger, add 2 tablespoons curry paste or powder, then 2 cans of chickpeas and a can of coconut milk. Simmer for 15 minutes, stir in a few handfuls of spinach until wilted, and finish with lime juice.

9. Homemade Falafel

Falafel is the one recipe where you must use soaked dried chickpeas, not cooked or canned ones, which make the mixture too wet and cause it to fall apart. Soak 1 cup dried chickpeas overnight, drain well, then pulse in a food processor with a small onion, 3 garlic cloves, a big handful each of parsley and cilantro, 1 teaspoon each cumin and coriander, 1 teaspoon salt and ½ teaspoon baking powder until finely chopped but not pasty. Shape into small patties and shallow-fry in hot oil for 3–4 minutes per side. If you enjoy crispy patties, try our vegan croquettes too.

10. Pasta e Ceci

This Italian classic is somewhere between a stew and a pasta dish. Sauté garlic and a sprig of rosemary in olive oil, add 2 tablespoons tomato paste, a can of chickpeas and 4 cups broth. Mash some chickpeas, then cook 1 cup small pasta in the pot until tender. Finish with olive oil, black pepper and Parmesan.

Spices That Make Them Taste Great

Lentils and chickpeas have a mild, earthy flavor, which makes them a blank canvas. Keep these on hand:

• Cumin, coriander and turmeric for Indian and Middle Eastern dishes
• Garam masala, added near the end so its aroma stays bright
• Smoked paprika and chili powder for tacos and roasted chickpeas
• Bay leaves, thyme and rosemary for Mediterranean-style dishes
• Lemon juice or vinegar stirred in at the end to brighten everything

Season generously with salt. When cooking dried pulses, add acidic ingredients like tomatoes or vinegar once they’re tender, as acid can slow down softening.

Storing, Freezing and Batch Cooking

• Store dried lentils and chickpeas in airtight containers in a cool, dry cupboard.
• Refrigerate cooked lentils and chickpeas within two hours of cooking and use them within 3–4 days.
• Both freeze well. Portion cooked pulses into bags with a little cooking liquid and freeze for up to a few months.
• Dal, curries, chana masala and lentil bolognese all freeze and reheat well, so double the recipe and freeze half.

Frequently Asked Questions

Do you need to soak lentils before cooking?

No, lentils don’t need soaking. Just rinse them, pick out any stones and simmer in plenty of water. Red and yellow lentils cook in about 15–20 minutes, while brown, green and Puy lentils take about 20–30 minutes.

Can you use canned chickpeas instead of dried?

Yes, canned chickpeas work in every recipe above except falafel. Drain and rinse them first. A 15-ounce can gives about 1½ cups of drained chickpeas, which is a handy guide when swapping.

Can you freeze cooked lentils and chickpeas?

Yes, both freeze well. Portion them into bags or containers with a little cooking liquid and freeze for up to a few months. Thaw overnight in the fridge and reheat until steaming hot.

Why are my chickpeas still hard after cooking?

Old dried chickpeas are the most common reason, since they can take much longer to soften. Adding acidic ingredients like tomatoes or vinegar too early can also slow softening, so add them once the chickpeas are tender. Keep simmering and start checking after an hour.

Once you start cooking with lentils and chickpeas regularly, you’ll wonder how you ever managed without them. Start with the dal or chana masala, and you’ll have a dependable, budget-friendly dinner for life.

Weeknights are when good intentions go out the window. You get home tired, the fridge looks empty, and suddenly takeout seems like the only option. Meal prep solves that. Spend a couple of hours on Sunday cooking a few basic components, and you’ll have ready-to-go lunches and dinners waiting for you all week.

This beginner-friendly plan keeps things simple. You’ll cook a grain, a batch of beans, two trays of roasted vegetables, one big pot of chili and a sauce, then combine them in different ways from Monday to Friday.

Why Meal Prep Works for Vegetarians

Vegetarian food is ideal for meal prep. Grains, beans, lentils and roasted vegetables hold up well in the fridge, reheat nicely and often taste even better the next day once the flavors have mingled. Here’s what you gain:

• Time. One focused cooking session replaces five rushed ones.
• Money. Cooking dried staples and seasonal vegetables in bulk is cheaper than buying lunch out.
• Less waste. You buy for a plan, so less produce wilts forgotten in the crisper drawer.
• Better choices. When a good meal is already made, it’s the easy option.

If your weekdays are especially packed, you might also like the portable ideas in Vegetarian Meals for People On-the-Go by Vimala Rodgers.

Your Shopping List and Basic Equipment

This list makes lunches and dinners for one person for five days, or lunches for two. Adjust as needed.

• 1½ cups brown rice and 1 cup quinoa
• 2 cans (15 oz each) chickpeas, 1 can black beans and 1 can kidney beans
• 2 medium sweet potatoes, 1 large head broccoli, 2 bell peppers, 2 red onions, 1 medium zucchini
• 1 can (28 oz) crushed tomatoes, chili powder, ground cumin, smoked paprika
• A bag of baby spinach or mixed greens, cherry tomatoes and a cucumber
• Tahini, 2 lemons, garlic, olive oil, salt and pepper
• Optional: a block of feta, a dozen eggs, tortillas

For equipment, you need two rimmed sheet pans, a large pot, a medium saucepan, a sharp knife and about ten airtight containers. Glass containers are easy to reheat in and don’t stain.

The Sunday Prep Session, Step by Step

Allow about two hours. The trick is to get the slow things going first and chop while they cook.

1. Heat the oven to 425°F. Peel and cube the sweet potatoes, cut the broccoli into florets, and slice the peppers, onions and zucchini. Toss everything with 3 tablespoons olive oil, 1 teaspoon salt and a little pepper, and spread over two sheet pans. Roast for 25–35 minutes, swapping the pans halfway, until tender and browned at the edges.
2. Cook the grains. Simmer the brown rice according to the package (usually 40–45 minutes). In a separate pan, rinse the quinoa and simmer it in 2 cups water for about 15 minutes, then let it stand, covered, for 5 minutes.
3. Make the chili. In the large pot, soften 1 chopped onion and 2 cloves garlic in oil. Add 2 tablespoons chili powder and 1 teaspoon cumin, then the crushed tomatoes, the drained black and kidney beans and 1 cup water. Simmer for 25–30 minutes, stirring now and then, and season with salt to taste.
4. Prep the chickpeas. Drain and rinse both cans. Keep one plain for salads. Pat the other dry, toss with oil, salt and smoked paprika, and roast for 20–25 minutes once the vegetables come out.
5. Whisk the sauce. Combine ⅓ cup tahini, 3 tablespoons lemon juice, 1 small grated garlic clove and a pinch of salt. Whisk in 4–6 tablespoons water until pourable. It thickens in the fridge, so loosen with water as needed.
6. Cool and pack. Spread hot food in shallow containers so it cools quickly, then refrigerate within two hours.

5-Day Vegetarian Meal Prep Plan

For salad days, borrow a dressing idea from my best salad recipe to keep things fresh.

Storing and Reheating Safely

Food safety is the one area where meal prep needs a little care. The general guidance is to eat refrigerated cooked leftovers within 3–4 days, which is why this plan moves part of the chili to the freezer. The University of Illinois Extension’s guide to leftovers sums up the key rules:

• Refrigerate cooked food within two hours, and keep your fridge at 40°F or below.
• Freeze anything you won’t eat by Wednesday. On Sunday, freeze half the chili in portions for Thursday and later.
• Cooked rice needs particular care. Cool it quickly, refrigerate it promptly and use it within a few days, as the University of Maine Extension explains in its guide to leftover rice.
• Reheat leftovers until steaming hot all the way through (165°F on a food thermometer). Stir halfway when microwaving.
• Thaw frozen portions overnight in the fridge, not on the counter.

Label containers with the date. It takes seconds and saves guessing later.

Ways to Keep It from Getting Boring

Eating the same thing five days running is the main reason people give up on meal prep. A few small tweaks go a long way:

• Change the sauce. Make a second one, like peanut-lime or a quick yogurt-herb dressing, and alternate.
• Add fresh toppings at the last minute. Avocado, herbs, toasted seeds, pickled onions or a squeeze of lemon make leftovers taste new.
• Prep components, not complete meals. Separate parts can become a bowl one day and a burrito the next.
• Rotate your proteins weekly. Try lentils, baked tofu or hard-boiled eggs instead of chickpeas next time.
• Use your slow cooker. Let it handle a stew while you prep everything else. 125 Best Vegetarian Slow Cooker Recipes by Judith Finlayson is full of ideas.

Frequently Asked Questions

How long does vegetarian meal prep last in the fridge?

Most cooked meal prep keeps for 3–4 days in the fridge when stored in airtight containers. Refrigerate food within two hours of cooking and keep your fridge at 40°F or below. Anything you won’t eat in that time is best frozen, as in the plan above.

Can you freeze vegetarian meal prep?

Yes, many vegetarian meals freeze well, especially chili, soups, curries, cooked beans and lentils, and grains. Freeze them in single portions and thaw overnight in the fridge. Fresh toppings like avocado and salad greens are best added after reheating.

Is it safe to reheat rice?

Yes, as long as the rice was cooled and refrigerated promptly after cooking and is eaten within a few days. Reheat it until steaming hot all the way through. Don’t leave cooked rice sitting at room temperature, since that is the main risk.

How do you stop meal prep from getting boring?

Prep components rather than full meals, and change the sauce and toppings through the week. The same beans and grains can become a bowl one day and a burrito the next. Rotating your protein from week to week helps too.

Your first meal prep session might feel slow, but by the third week you’ll have a rhythm. Start small, even just lunches, and build from there. Future you, standing in front of a fridge full of ready meals on a Wednesday night, will be very grateful.