This Is How to Substitute Lentils for Ground Beef (2024)

FAQs

This Is How to Substitute Lentils for Ground Beef? ›

For every one pound of ground beef, you can substitute one cup of dried, uncooked lentils. One cup of dried lentils equals about two to two-and-a-half cups of cooked lentils.

Since lentils are packed with protein they make a wonderful, meaty base for many plant-based dishes. Using a protein packed legume that is wholly derived from the Earth, is a healthier meat substitute choice than processed meat substitute products.

With a similar texture, ground chicken or ground turkey can be superb substitutes for ground beef. The poultry is a bit paler than beef, which can change the appearance of some dishes, but they still taste equally delicious.

Tinned brown/green lentils - easy to use. For every 500g of ground beef, you can substitute 150g of dried, uncooked lentils. Grated or finely chopped vegetables like carrots, celery, garlic, onions, sweet or hot peppers, potatoes, squash, turnip, or courgettes.

For example, they're packed with B vitamins, magnesium, zinc, and potassium. Lentils are made up of more than 25% protein, which makes them an excellent meat alternative. They're also a great source of iron, a mineral that is sometimes lacking in vegetarian diets ( 1 , 3 ).

For every one pound of ground beef, you can substitute one cup of dried, uncooked lentils. One cup of dried lentils equals about two to two-and-a-half cups of cooked lentils.

Protein rich plant foods

Some whole foods, such as beans, lentils, chickpeas, and mushrooms, contain protein or have a meaty texture and can work well as meat substitutes. Food manufacturers often include these types of food in their vegetarian and vegan products.

Black eyed peas, pinto beans, edamame, these are all legumes that are good sources of protein and can be a healthy substitute for meat. Having a meatless meal occasionally is good for your pocket book as they tend to be less expensive than some cuts of meat.

The most popular meat alternatives are traditional substitutes which include foods like tofu, tempeh, seitan, lentils, beans, and chickpeas.

Are lentils healthier than ground beef? ›

Look at all the great stuff you're getting in a pound of lentils ( such as fiber, protein). Then look at all the bad stuff (especially fat and cholesterol) then you're getting in a pound in “lean” ground beef. If that's not enough, compare the prices. You're saving over $3/pound by opting for better nutrition!

Alternatively, a full complement of amino acids can be achieved by pairing lentils with whole grains such as rice or wheat. Lentils are also a great source of fiber, vitamin B1 and folic acid, and are naturally gluten-free.

Most people can enjoy lentils as part of their regular diet without any concern. But lentils also contain natural compounds called anti-nutrients. These substances bind with nutrients like iron and zinc, making them harder for our bodies to absorb. Soaking and cooking lentils can help reduce this effect.

Black Lentils (Beluga lentils)

Thanks to the robust flavor, these lentils pair well with meaty veggies and marinated proteins like mushrooms, tofu, and seitan. Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.

Lentils are frequently cooked with strong spices, which can cause indigestion in some people. Lentils are a good source of potassium, however, too many lentils in the diet can cause hyperkalemia (symptoms may include vomiting, fatigue, irregular heartbeat and difficulty breathing) in people with poor kidney function.

Pound for pound, raw lentils have more protein than steak. While not as protein-dense once cooked, they pack even more iron than meat, in addition to other vitamins and minerals. Fast to cook, easy to store and exalted enough to be buried with the pharaohs of ancient Egypt, these seeds have sustained empires.

Here's how the hearty legumes can replace beef, chicken, pork, and even bacon in your favorite recipes. With their tiny size and toothsome texture, green, brown, and black lentils are one of the easiest plant food swaps to make. The switch works for everything from sloppy joes to pasta sauce.

Lentils. A mere 1.5 cups of lentils contains just as much protein as a 3 oz chicken breast, but lentils contain the dietary fiber, copper, phosphorus, and manganese that you can't get from meat.