​Crunchy Roasted Lentils

Possibly the most nutrient dense snack ever.  Pop them straight into your mouth or use them as a substitute for fatty croutons in your salad.  Oh, and see below for our flavor variations.


Quantity Unit Name Link Alternatives
(1 cup of dry lentils = approximately 2 cups cooked lentils)
For SALTY crunchy lentils: 2 cups cooked black, brown, or French lentils / 1 tablespoon sunflower oil / ½ teaspoon garlic granules / ½ - ¾ teaspoon salt and pepper
For SWEET crunchy lentils: 2 cups cooked black, brown, or French lentils / 4 teaspoons coconut sugar, sucanat, or pure cane sugar, 1 tablespoon extra virgin olive oil, 1½ - 2 teaspoons cinnamon, pinch of salt


  1. Cook the lentils: Pour 1 cup uncooked lentils (black, brown, or French) on your counter or cutting board and sift through them for any debris, like small rocks. Place in a strainer and rinse, then place in a pot and cover with water by about 2 inches. Turn heat to medium-high and leave uncovered. Once boiling, reduce heat to medium and let cook for 20-25 minutes, until just tender. Stir occasionally, adding more water to the pot if necessary. Once cooked, rinse lentils well with cold water and drain.
  2. Roast the lentils: Preheat oven to 400°F and line a baking sheet with parchment paper. Place the lentils on the sheet and toss to coat the other ingredients (see below for suggestions). Canned or freshly prepared lentils will both work. Roast lentils in the oven for 15 minutes, stir, then roast for another 10-15 minutes until fully crunchy. Watch closely towards the end so they don't burn. Taste, then add more seasonings if needed, then toss to coat. Let cool and eat. Store in an airtight container at room temperature once cooled.

Prep Time: 45 minutes
Serving Size: 4 servings
Sarah Jung
Sarah Jung

Sarah Jung is the associate director of Life and Health Network, but wears a plethora of hats as editor, communications director, and sometimes photographer. Unrelated to Life and Health, Sarah is the country director and founding member of Oon Jai Foundation, a non-profit organization that seeks to empower people living in developing countries through friendship and working, learning, and mentoring side-by-side with the locals. In her spare time, Sarah likes to read, write, and find mountains to climb.

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