Sesame Miso Lentils
Sesame miso lentils are the perfect combination packed with umami flavor, but easy and quick to make. A great dinner idea done in less than 30 minutes!
Easy, Delicious Lentils in Under 30 Minutes
Lentils are so underrated! They are one of my favorite pulses, and I often don’t see them as utilized in many recipes. The benefit to using lentils compared to other legumes is that they cook much faster than your average dry beans, and they don’t need to be soaked before hand.
So yes, they are quick and easy, but what makes these sesame miso lentils so good?
- The lentils are cooked in a flavorful vegetable broth to help infuse the lentils with extra flavor.
- Smooth and delicious tahini, which helps to give these lentils their saucy consistency.
- Just a touch of sesame oil to the dressing to help enhance the umami flavor of the miso paste.
- The lentils tossed with the sesame miso dressing provides the perfect tang and savory goodness to these lentils.
- It’s all vegan, gluten-free and nut-free!
More Nutrition in Each Bite
The ingredients for this dish were carefully selected to help optimize both flavor and nutrition at the same time. The lentils, tahini and miso paste in particular help to provide a great wealth of nutrients.
Lentils
A great source of various nutrients including fiber and prebiotic carbohydrates that help to promote good gut health, plant based protein, iron, zinc, magnesium, potassium and folate. They are also rich in polyphenols that help to provide reduced risk for conditions such as heart disease, diabetes, inflammation, and cancers. [1]
Tahini
A paste made from toasted ground sesame and composed of unsaturated fats (the good for your heart kind) while also providing nutrients like folate, potassium, calcium and antioxidants like lignans and vitamin E. These nutrients may help promote good heart health and improved glycemic control. [2]
If you’ve had tahini that tastes bitter, I do recommend making sure you choose a better quality brand. Tahini is supposed to be smooth and not bitter. My typicaly brand of choice is Soom Foods.
Miso Paste
If you aren’t familiar with miso, it is a fermented condiment typically used in Japanese cuisine. Miso is particularly rich in oleic and linoleaic acids, which studies seem to suggest may help reduce the risk of certain cancers like gastric cancer. Miso also contains nutrients like Vitamin E, choline, antioxidants and dietary fiber from the soybeans used to prepare it. Some additional benefits regarding miso include better digestion thanks to the fermentation process and heart health benefits even though miso tends to have a high level of salt in it. [3]
If you’d like more ways to use miso, I’m a big fan of it in this Miso Eggplant dish and my Peanut Miso Chickpeas.
Key Ingredients
- Lentils: I used small brown lentils for this recipe. I suggest small brown, green or black lentils for this dish. Avoid using red lentils as they will be too mushy for this.
- Vegetable Broth: I love using Better Than Bouillon, but freshly made vegetable broth is amazing with these lentils.
- Tahini: What helps to add the ultimate creaminess to these lentils.
- Lemon Juice: Helps to add some sharpness to the dressing.
- Sesame Oil: Gives a lovely nutty flavor to the dish.
- Miso Paste: Use either a white or yellow miso paste for this preparation.
How to Make Sesame Miso Lentils
Prepare your lentils according to package, but replace the recommended cooking water with vegetable broth to enhance the flavor of the lentils.
While lentils cook, prepare your dressing, by whisking together your sauce ingredients then set to the side.
Once lentils are cooked and drained, add to the bowl you whisked your dressing in and then add in your red onions and cilantro. Give everything a good toss and then serve.
Tips for Perfectly Cooked Lentils
- Cook your lentils in your favorite vegetable broth. As the lentils cook and soften, they will infuse with the flavor of the broth, which will make these lentils extra flavorful.
- For this dish we want our lentils to be al dente. Use small brown, green or black lentils for this preparation as they tend to stay firmer as they cook.
- Don’t overcook your lentils. Add your lentils and liquid to a pan and bring to a boil then reduce to a simmer without a lid and allow them to cook for about 15 minutes, checking to make sure they are cooked through.
- Feel free to test to see if your lentils are cooked through by taking a few with a spoon and making sure they are soft either by squishing them with your fingers or by tasting them.
- If your lentils finish cooking and there is still water in the pot, just drain the lentils using a mesh strainer and then return them to the pot until they are ready to be dressed.
What to Serve Your Lentils With
You can serve these saucy lentils with rice or pasta. They also go great served in a wrap or pita with some extra veggies. This is also great stuffed into some baked potatoes or stirred together with some massaged kale in a salad.
Storing Your Lentils
Once mixed with the dressing you can store your lentils in an airtight container and place in the fridge for up to 4 days, which makes this really great for meal prep. These lentils do not freeze well, so make sure you get to enjoy them before the week is up.
More Fun Summer Recipes to Try
- Curried Red Bean Skillet
- Easy Balsamic Tofu
- Sheet Pan Sweet Chili Chickpeas
- Garlic Roasted Lentils and Tomatoes
Sesame Miso Lentils
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Main Dish
- Method: Stove Top
- Cuisine: American
- Diet: Vegan
Description
Sesame miso lentils are the perfect combination packed with umami flavor, but easy and quick to make. A great dinner idea done in less than 30 minutes!
Ingredients
- 1 cup dry small brown lentils
- 2 cups water or vegetable broth
- 3 tbsp tahini
- 1 tsp garlic chili sauce or sriracha
- 1/2 tsp garlic powder
- 1 tsp Dijon mustard
- 1 tsp soy sauce
- 1 tsp maple syrup
- 1 tsp sesame oil
- 1/2 tsp white or yellow miso paste
- Juice of half a large lemon
- 1/4 cup water
- 1/4 cup red onion, finely diced
- 4–5 sprigs cilantro, roughly chopped
Instructions
- Add lentils and vegetable broth to a sauce pan and bring to a boil. Reduce to a simmer and allow lentils to cook with the lid off for about 15 minutes. You should see that the lentils mostly absorb all the liquid. Test the lentils to make sure they are cooked through and if there’s extra cooking liquid, drain it off with the help of a colander or strainer. Allow to sit to slightly cool.
- While lentils are cooking, prepare the dressing. To a medium mixing bowl, add tahini, chili sauce, garlic powder, soy sauce, mustard, sesame oil, maple syrup, miso, lemon juice and water. Whisk well to combine then set aside.
- Add lentils to the bowl with the tahini sauce and add in onions and cilantro. Give everything a good mix and then serve.
Notes
Cook your lentils in your favorite vegetable broth. As the lentils cook and soften, they will infuse with the flavor of the broth, which will make these lentils extra flavorful.
For this dish we want our lentils to be al dente. Use small brown, green or black lentils for this preparation as they tend to stay firmer as they cook. Do not use red lentils.
Don’t overcook your lentils. Add your lentils and liquid to a pan and bring to a boil then reduce to a simmer without a lid and allow them to cook for about 15 minutes, checking to make sure they are cooked through.
Did You Try This Recipe?
Then let me know what you thought in the comments below! Share your creations by tagging me on Instagram with the hashtag #plantbasedrdeats
★ Catherine
References
Ganesan K, Xu B. Polyphenol-Rich Lentils and Their Health Promoting Effects. Int J Mol Sci. 2017;18(11):2390. Published 2017 Nov 10. doi:10.3390/ijms18112390
Reister EJ, Belote LN, Leidy HJ. The Benefits of Including Hummus and Hummus Ingredients into the American Diet to Promote Diet Quality and Health: A Comprehensive Review. Nutrients. 2020;12(12):3678. Published 2020 Nov 28. doi:10.3390/nu12123678
Yoshikatsu Murooka, Mitsuo Yamshita, Traditional healthful fermented products of Japan, Journal of Industrial Microbiology and Biotechnology, Volume 35, Issue 8, 1 August 2008, Page 791, https://doi.org/10.1007/s10295-008-0362-5
OBSESSED is an understatement. I saw these posted on IG and made them for my work lunch. I copied the picture exactly, even down to the cucumbers lol. The whole meal reheated like a dream at the office, and then topped with the crisp crunchy cucumbers… amaaaazing. I’ve made it for lunch three weeks in a row haha. Seriously, so good. Definitely a new staple in my house!! Thank you for the delish and easy recipe!!
Melissa thank you so much for this super super kind comment! I’m honestly thrilled and so happy you got it down to the veggies too. Love it with the cucumbers so much. Thank you so much for making this. 🙂
I saw this recipe on IG and wanted to try it right away since I actually had all the ingredients. This is absolutely delicious!! I figured the whole recipe cold be about 5 1/2 cup servings which is perfect for 5 meals and not super high in calories! I can’t wait to try some of your other recipes now!
This thrilled me to read Pam!! Thank you so so much for the kind words and so glad you decided to make these lentils. Truly obsessed with them and so glad you’ve been able to enjoy. 🙂
Made this tonight for dinner. It was great.I also topped with crunchy cucumber and steamed asparagus! I will make again for sure. Thanks for the quick dinner dish.
Thank you so much Lisa! I love the addition of cucumbers to this. Love the difference in textures. 🙂
Easily the tastiest lentil recipe I’ve had
Awwww I’m so glad to hear that Christine! Thank you! 🙂
Wow, so delicious! I often eat plain dishes, with beans or lentils and a veggie, and tell myself “its edible and it’s healthy”. BUT every now I then I make a recipe that is absolutely mouthwatering …. this was just that! Creamy, full of flavor and quick and easy to prepare. Thank you👍
So kind and you are so welcome! Thank you so much Lynn and so glad you were able to change it up. 🙂
This is my favorite go to recipe. Absolutely love it!!
I made these lentils for dinner last night and LOVED them! Thanks for the recipe!
Makes me the happiest to hear! Thank you for trying them Allison. 🙂