How cooking with lentils is simple, affordable and good for the planet (+ easy recipes)

SOAS World Kitchen's Head Chef, Adrian White, shares why lentils are perfect for student cooking and how you can use them in your everyday meals. 

At SOAS World Kitchen, we believe that good food doesn’t need to be expensive to be nourishing, flavourful, and sustainable. One of our favourite ingredients that ticks all these boxes is the humble lentil. As Head Chef, I’ve seen firsthand how lentils can transform meals while keeping costs low and environmental impact even lower.  

Why lentils? 

Lentils are not fancy, they are not the new "fad", but they are incredibly affordable, especially when bought dried in bulk. They’re packed with protein, fibre, and iron, making them a fantastic meat alternative. They cook quickly (especially red lentils), absorb flavours beautifully, and can be used in everything from soups and stews to burgers and salads. 

Lentils are not fancy, they are not the new "fad", but they are incredibly affordable, especially when bought dried in bulk. They’re packed with protein, fibre, and iron, making them a fantastic meat alternative.

But here’s the best part: lentils are carbon negative. That means they actually help remove carbon from the atmosphere as they grow. They require minimal water, enrich the soil, and don’t rely on synthetic fertilisers. So when you cook with lentils, you’re not just saving money, you’re actually actively helping the planet. We often use lentils in conjunction with meat to reduce our carbon footprint in our daily menus.  During our recent cooking classes with our students, we showed them how simple and quick it is to cook with them. 

Money-saving cooking tips

Here are some practical ways to stretch your budget while cooking: 

• Buy in bulk: Dried lentils are cheaper than canned and last for months. Store them in airtight containers! 
• Batch cook: Make large portions and freeze leftovers. Lentil stews and daals freeze beautifully. 
• Use seasonal or frozen veg: These are often cheaper and just as nutritious. 
• Repurpose leftovers: Turn yesterday’s lentil stew into today’s lentil patties or wraps. 
• Cook from scratch: Pre-made sauces and meals cost more. Simple spices like cumin, turmeric, and paprika go a long way, once you buy them you can use these spices for a long time; mix your seasonings to create new flavours each time! 
• Reduce meat: Even replacing meat once or twice a week with lentils can cut costs significantly.

Here are also three lentil recipes we highly recommend trying that are simple, cost-effective and planet-friendly!

Recipe one: One-pot lentil & vegetable stew 

Ingredients: 

• 1 cup dried lentils (any variety) 
• 1 onion, chopped 
• 2 carrots, diced 
• 2 potatoes, cubed 
• 2 garlic cloves, minced 
• 1 tsp cumin 
• 1 tsp paprika 
• Salt & pepper 
• Water or vegetable stock 

Instructions: 

1. Sauté the onion and garlic in a pot until soft. 
2. Add carrots, potatoes, lentils, spices, and enough water to cover. 
3. Simmer for 30–40 minutes until lentils and veg are tender. 
4. Adjust seasoning and serve with bread or rice. 

Cost tip: Use seasonal veg or frozen mixed vegetables to save even more. 

 Recipe two: Lentil and tomato daal 

Ingredients: 

• 1 cup red lentils 
• 1 tin chopped tomatoes 
• 1 onion, finely chopped 
• 2 garlic cloves 
• 1 tsp turmeric 
• 1 tsp cumin seeds 
• Salt to taste 

Instructions: 

1. Rinse lentils and boil with turmeric until soft. 
2. In a separate pan, fry onion, garlic, and cumin seeds. 
3. Add tomatoes and cook down. 
4. Mix into lentils and simmer for 10 minutes. 

Eco tip: Red lentils cook fast, saving energy too! 

 Recipe three: Lentil patties (great for leftovers!) 

Ingredients: 

• 1 cup cooked lentils 
• ½ cup breadcrumbs or oats 
• 1 grated carrot 
• 1 tsp mixed herbs 
• Salt & pepper 

Instructions: 

1. Mash lentils and mix with other ingredients. 
2. Form into patties and pan-fry until golden. 
3. Serve with salad or in a wrap. 

Waste tip: Use leftover cooked lentils and veg scraps. 

Cooking with lentils is a win-win: it’s budget-friendly, healthy, and environmentally responsible. At SOAS World Kitchen, we’re proud to champion ingredients that support both student wellbeing and climate action. So next time you’re planning a meal, think lentils - they’re small, but mighty. 

Header image credit: Betty Subrizi via Unsplash