What Can Be Substituted for Lentils? A Comprehensive Guide

December 4, 2025 •

4 min read

According to The Nutrition Insider, a cup of cooked lentils provides 18g of protein and is rich in fiber and iron. However, if you're out of lentils or have dietary restrictions, knowing what can be substituted for lentils is a game-changer for maintaining flavor and nutrition in your favorite recipes.

Quick Summary

A diverse range of ingredients can replace lentils depending on the dish's needs. The best options include various beans, grains like quinoa, and protein-rich soy products, each offering unique textures and flavor profiles suitable for stews, salads, and more.

Key Points

Diverse Substitutes: Beans, grains like quinoa, and soy products like tofu and TVP can all replace lentils effectively.
Texture Matters: Match the substitute's texture to the recipe; use soft, mushy alternatives for creamy soups and firmer options for salads.
Nutritional Profile: Most alternatives offer comparable protein and fiber, helping to maintain the nutritional value of your meal.
Cooking Time: Adjust cooking times, as some substitutes like split peas cook faster than whole lentils, while others like dried beans take longer.
Flavor Absorption: Many substitutes, especially tofu and TVP, have a neutral flavor, making them excellent vehicles for seasonings.
Recipe Specifics: Choose the best alternative based on the dish; chickpeas work well in curries, while quinoa is great for salads.

Lentils are a nutritional powerhouse, beloved for their versatility, earthy flavor, and role as a high-protein staple in many vegetarian and vegan dishes. Yet, there are numerous reasons you might need a substitute, from recipe-specific textural requirements to dietary restrictions. This comprehensive guide details the best alternatives, breaking down what to use based on your dish and desired outcome.

Legume-Based Alternatives

For recipes like soups, stews, and casseroles where you need a direct, protein-rich swap, other legumes are your best bet. They offer a familiar nutritional profile and texture, making the transition seamless.

Chickpeas (Garbanzo Beans): With a mild, nutty flavor and a firm texture, chickpeas are an excellent all-purpose replacement, especially in soups, curries, and salads. Canned chickpeas can be used directly after rinsing, while dried ones require soaking and longer cooking.
Split Peas: Available in green or yellow, split peas have an earthy flavor similar to lentils. When cooked, they break down to create a thick, creamy consistency, making them ideal for pureed soups. Note that split peas cook faster than whole lentils.
Black Beans: These have a slightly sweeter flavor and creamy texture, and their dark color can add a rustic look to chilis and stews. They work best in recipes where they are a complementary ingredient rather than the star.
Kidney Beans: Robust and hearty, kidney beans have a mild, sweet flavor and a firm texture that holds up well in slow-cooked dishes like chili and casseroles.
Mung Beans: For a milder, faster-cooking legume, mung beans can be used in soups and curries. They offer a tender texture and subtle flavor.

Grain and Whole-Food Alternatives

When a different texture or flavor is desired, especially for salads, pilafs, or a ground meat substitute, grains and other plant-based whole foods are excellent choices.

Quinoa: As a gluten-free complete protein, quinoa has a light, fluffy texture and a subtle, nutty flavor. It's a fantastic substitute in salads and bowls, as it holds its shape perfectly and absorbs other flavors well.
Barley: This ancient grain offers a chewy texture and nutty flavor, making it a great addition to soups and stews. It's richer in fiber than most beans.
Brown Rice: An easily accessible and gluten-free option, brown rice is a wholesome replacement for lentils in side dishes and some soups. Its subtle flavor allows it to be easily seasoned.
Mushrooms: Finely chopped mushrooms can mimic the texture of cooked lentils in sauces and vegan 'meat' dishes, especially when sauteed to develop their umami flavor.
Rolled Oats: For thickening soups and stews where red lentils might be used to create a creamy texture, rolled oats can be an effective substitute. They add a mild flavor and plenty of fiber.

Protein-Rich and Meat-Like Replacements

If the primary role of the lentils in your recipe is to provide bulk and a meat-like consistency, these options are designed for heartiness.

Textured Vegetable Protein (TVP): Made from soy, TVP is a highly versatile option that rehydrates to a texture very similar to cooked ground meat. It absorbs seasonings effectively and is perfect for chilis, tacos, and casseroles.
Tofu: Pressed and crumbled, extra-firm tofu can substitute for lentils in tacos and stir-fries. Its neutral flavor means it readily takes on the taste of any marinade or sauce.
Tempeh: Fermented soybeans form a dense cake with a nutty, earthy flavor. Crumbled or chopped, tempeh can replace heartier lentil types in chilis and stews, providing both texture and a rich flavor.

Comparison of Common Lentil Substitutes


Substitute	Best For...	Texture	Flavor Profile	Cooking Time	Notes
Chickpeas	Soups, Curries, Salads	Firm, creamy	Nutty, earthy	Moderate	Holds shape well, requires soaking if dried.
Split Peas	Soups, Purees	Creamy, mushy	Earthy, mild	Fast	Cooks down quickly, great for thickening.
Black Beans	Chilis, Tacos, Soups	Soft, creamy	Rich, slightly sweet	Moderate	Darker color, best in recipes with robust flavors.
Quinoa	Salads, Bowls	Fluffy, delicate	Nutty, mild	Fast	Gluten-free complete protein.
Mushrooms	Sauces, Meatless Crumbles	Meaty, tender	Umami, earthy	Fast	Best when finely chopped.
TVP	Chilis, Tacos	Chewy, meaty	Neutral (absorbs flavor)	Very Fast	Rehydrates quickly, ideal for ground meat texture.

Cooking Considerations for Substitutions

When swapping in a lentil alternative, keep a few things in mind to ensure your recipe's success. Always check the cooking time—red lentils cook much faster and soften more than sturdier green lentils, so your substitute should match the original lentil type's purpose. For thickening soups, softer options like split peas or oats work best. For a firm, chunky texture in salads or curries, choose chickpeas or brown lentils. If using canned beans, remember to rinse them thoroughly to remove excess sodium and starchy liquid. And don't be afraid to experiment! The culinary world offers a wide variety of excellent ingredients to fill the void when lentils aren't an option.

Conclusion

Whether you're dealing with an empty pantry, a preference for a different flavor, or a specific dietary need, the array of alternatives for lentils is extensive and accommodating. From the versatility of chickpeas and quinoa to the hearty texture of TVP, there is a perfect substitute for nearly every recipe. By considering the desired texture, flavor, and cooking time, you can confidently replace lentils and create delicious, satisfying meals with ease.

Related Resources

To learn more about cooking with plant-based protein and exploring different legumes, check out this guide on BBC Good Food.

Frequently Asked Questions

For creamy, thick soups, yellow or green split peas are excellent substitutes for red lentils. They both break down easily when cooked, creating a similar consistency. Yellow lentils are an almost perfect match in terms of consistency.

Yes, you can use chickpeas (garbanzo beans) as a substitute for lentils in most recipes. They have a nuttier flavor and firmer texture, making them suitable for dishes like curries, stews, and salads.

Quinoa is a great grain-based substitute for lentils. It’s a complete protein, cooks quickly, and has a mild, nutty flavor that works well in salads and bowls. Barley is another option, providing a chewy texture in soups and stews.

For salads, consider using firmer substitutes that hold their shape, such as chickpeas, edamame, or cooked quinoa. Finely chopped nuts like walnuts or cashews can also add a similar satisfying crunch and protein.

For a soy-based option, textured vegetable protein (TVP) is a high-protein choice that can be rehydrated to mimic the texture of lentils. Crumbled tofu or tempeh also works well, especially for meatless dishes.

Yes, for a low-carb alternative, consider chopped nuts (like macadamia), seeds (such as hemp hearts), or certain vegetables like cauliflower rice or finely chopped mushrooms, which can mimic the texture in some dishes.

Yes, in many cases, you can swap one type of lentil for another, though you may need to adjust cooking times. Red lentils cook the fastest and become mushy, while green and brown lentils hold their shape better.