The Standard Serving Size of Dried Lentils
For most main courses, a widely recommended starting point is to budget for 60 grams (approximately 1/4 cup) of uncooked dried lentils per person. This is a general guideline, as the final cooked volume and density can change significantly depending on several factors, including the type of lentil and the specific recipe being prepared. It's an excellent foundation for recipes where lentils are a primary component, such as soups or stews. However, if lentils are a minor addition, a smaller amount may suffice. The weight can also be adjusted based on the accompaniments; if serving with rice or a thick piece of bread, you can sometimes get away with a slightly smaller portion.
Factors Influencing Lentil Portions
- Type of Dish: A hearty lentil soup or chili, where lentils are the star, will require more per person than a lighter lentil salad. A dense lentil loaf or burger patty also uses more concentrated lentils. Conversely, a side dish of lentils may require less, closer to 50g dry, especially when other elements are on the plate. Curries and dals, particularly with red lentils, result in a much softer consistency and blend, so the initial dry weight should be consistent, but the end result will be very different.
- Lentil Variety: Brown and green lentils hold their shape well, making them ideal for salads and side dishes. French green lentils (Lentilles de Puy) are known for their firm texture and are particularly prized for salads. Red and yellow lentils, which are split and have their skins removed, cook very quickly and lose their shape, becoming soft and mushy. This makes them perfect for thick soups, purées, and dals, where portioning is more about creating the right texture and volume.
- Accompaniments: If lentils are being served as part of a meal with other sources of protein or carbohydrates, the portion size can be reduced. For example, a bowl of lentil soup served with crusty bread requires fewer lentils per person than a standalone bowl of lentil salad. Consider the overall balance of the meal when determining your exact portion.
Lentil Expansion and Volume Equivalents
Dried lentils significantly expand during cooking. One cup of dry lentils typically yields between 2 and 2.5 cups of cooked lentils, roughly tripling in weight due to water absorption. This expansion is crucial to remember for meal prep to avoid over-portioning. For example, the standard 60g (1/4 cup) of uncooked lentils will become approximately 150g or 1 cup of cooked lentils.
A Guide to Lentil Portions for Different Dishes
Using a digital kitchen scale is the most accurate way to measure dried lentils. However, for those without one, using cup measurements is a practical alternative, though it's important to remember that density can vary slightly. Here is a handy comparison table to guide your meal prep based on the type of lentil dish you're making.
| Dish Type | Dried Lentils Per Person (Approx.) | Cooked Volume Per Person (Approx.) | Best Lentil Variety |
|---|---|---|---|
| Main Course Soup/Stew | 75g (1/3 cup) | 1.5 - 2 cups | Brown, Green |
| Side Dish/Salad | 50-60g (1/4 cup) | 1 - 1.5 cups | Green, Puy, Black |
| Curry/Dal | 60g (1/4 cup) | 1 - 1.5 cups (pasty) | Red, Yellow |
Practical Tips for Perfect Lentil Portions
- Always Rinse: Before cooking, always rinse your dried lentils thoroughly in a fine-mesh sieve. This removes any dust and small debris that may have gotten mixed in during processing.
- Flavor During Cooking: To infuse the best flavor, cook lentils with aromatics. Adding herbs like bay leaf, garlic cloves, or a parmesan rind during the simmer can dramatically enhance the final dish. You can also use broth instead of water for a more robust flavor.
- Mind the Acid: Be aware that adding acidic ingredients such as vinegar, lemon juice, or tomatoes at the beginning of cooking will increase the cooking time. It’s best to add these toward the end once the lentils have softened.
- Monitor Cooking Times: Different varieties cook at different speeds. Red lentils are the quickest, cooking in as little as 15 minutes, while green and brown can take up to 25-30 minutes. Tasting a few lentils as they cook is the best way to ensure they have the desired texture—tender but not mushy (unless that is your goal for a dal).
- Store Properly: If you cook a large batch, cooked lentils can be stored in the fridge for up to five days. Keeping them in some of their cooking liquid can help prevent them from drying out.
Conclusion
Determining the right weight of dried lentils per person is a simple yet crucial part of successful meal preparation. While 60 grams serves as a reliable starting point for most dishes, adjusting this figure based on the meal's primary components and the specific type of lentil used is key. By understanding how lentils expand during cooking and considering the desired texture, you can consistently achieve perfect, flavorful results. Whether you're making a hearty soup, a crisp salad, or a creamy dal, these guidelines will help you master the art of cooking with dried lentils. For more nutritional insights and health information about incorporating lentils into your diet, explore reliable resources such as the BBC Good Food guide to lentils.
