Lentils may not be one of the most popular legumes in the United States (that honor goes to pintos, blackkidneys, lima and chickpeasaccording to one of the 2021 study), but make no mistake: this Southwest Asian staple is just as tasty and versatile as its more common counterparts, and certainly deserves the same love in your kitchen.

Why? Let's count the ways. First, lentils are “really incredible because they're a great source of vegetable protein,” Desiree Nielsen, RDrecipe developer who specializes in plant-based nutrition, tells SELF. Just one cup contains 18 grams, according to US Department of Agriculture— roughly equivalent to three large eggs. The same cup also contains 16 grams fiberan essential carbohydrate that helps prevent constipation and keeps your digestive tract running smoothly. And lentils can provide you with a variety of vitamins and minerals, including ironzinc, folate, potassium, and manganese. Basically, think of them as “a really good source of nutrition in a small package,” Vinci Tsui, RDA certified intuitive eating consultant from Canada told SELF.

What’s more, while you probably associate lentils with a bag of the dried stuff, you can actually find them canned and ready-to-eat at your local grocery store, making them a quick and easy addition to your meals. (And even if you use bagged lentils, they’re still easier to cook than other legumes, since you don’t have to soak or pre-cook them, says Nielsen — “they’ll be ready in half an hour.”) Then, when it’s time to eat, your options aren’t limited to just lentil soup or dal. (Although let’s be honest, those are delicious, too.) If you’re short on ideas, here are some meal suggestions you can make with canned lentils that will satisfy not only your tummy, but your taste buds, too.

1. Bake them into a crispy crust or as a standalone snack.

You've probably heard of roasted chickpeas before, but roasted lentils are also delicious, according to Nielsen. Drizzle with oil, pop the lentils in the oven at 400 degrees Fahrenheit for 15 to 25 minutes, and voila, a crunchy treat that can be used as a crunchy salad topping or as a standalone snack. To amp up the flavor, try seasoning the beans with a combination of garlic powder and nutritional yeast (Nielsen's favorite dish), adobo or Old Bay.

2. Serve them with herbs.

Here's a way to make any dish without cooking. salad A flax—to something more substantial. (See what we did there?) Just one caveat from Nielsen: “Lentils are little flavor sponges, so you really need to approach them with a lot of flavor. Otherwise, they’ll taste bland,” she says. To make them pop, make refueling It's loaded with salt and balsamic or apple cider vinegar, says Nielsen. You'll also want to add an ingredient with a little punch (like diced shallots) and something juicy and sweet (like tomato). “And then many “herbs,” she says. “Mint, parsley, basil, whatever you have.”

3. Or spruce up your usual bean and rice combo.

Tired of rice and beans? Rice and lentils are a simple alternative that may be unusual enough to satisfy your taste buds. Dalina Soto, MA, RDThe founder of Nutritiously Yours and Your Latina Nutritionist, knows firsthand how filling the combination can be. “I grew up eating them with white rice and stew,” she tells SELF. Now, though, she sometimes swaps them out for an egg to keep the dish vegetarian.

4. Blend them in a blender to make a sauce.

Try serving this instead salsa or queso at your next party. Just throw the beans in a blender, add some salt and your favorite spices, and let the machine run, according to Nielsen. You can make your own hummus dip with tahini and garlic, says Nielsen. Or you can kick up the overall fiber count a notch by throwing in roasted carrots, sweet potatoes, or squash. Either way, you'll have a thick, creamy concoction that pairs well with just about anything—crackers, chips, raw veggies, you name it.

5. Use them in dishes with a lot of liquid, such as soup or stew.

Yes, lentil soup and dal are great uses for legumes, but if you’re craving more variety, hear us out: Take your soup base, but turn it into something that can be used with anything (and everything). For example, do what Nielsen does and raid the grocery store to make “a soup that you can clean out the fridge.” “Whether it’s leeks, onions, carrots, or celery, whatever I have, I’ll dice it up, sauté it, add stock, add lentils,” she says.

6. Throw them into the pot with the pasta.

Next time you boil spaghetti For dinner, try adding some lentils to your last dish for an extra dose of protein and fiber—ideally “with garlic and tomato sauce or without,” says Nielsen. If you’re feeling adventurous, you could even experiment with a lentil-based spaghetti sauce (more on that below).

7. Make any meat product healthier.

Compared to a can of lentils, a pound of ground beef, pork, or shoulder is expensive (you visible (supermarket prices these days?!), so this is an economical way to stretch it out, says Tsui. Simply add some lentils to your cooked meat—the exact ratio is up to you—to instantly (and cost-effectively) increase the overall amount of food on hand. With this addition, “you’re still getting protein and iron, but then you also have the bonus of fiber,” she says. To protect the impostors from the scrutiny of picky eaters, Tsui recommends choosing red lentils over green or brown, for their more subtle flavor.

8. Thicken the smoothie.

Okay, this might sound a little weird, but hear us out: It's a foolproof way to create that “rich, creamy texture” that will make your breakfast unforgettable. smoothie to the next level, says Nielsen. “You’re not going to put a whole cup of lentils in a smoothie,” she explains. That would be “a little intense.” But quarter cup? This will improve the consistency and boost the nutritional value without overpowering all the other flavors, according to Nielsen. If you have a lighter, fruitier smoothie, she suggests also adding a quarter teaspoon of cinnamon to further balance out the final flavor.

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