“It’s time lentils got a glow up,” proclaims Lentiful, a newcomer to the bean-and-lentil corner of the supermarket. “We’ll show you how amazingly delicious, versatile and intriguing lentils can be.”

Say no more. We took the company’s colorful, quick-cooking cups of seasoned “instant lentils” for a spin in our microwave. The verdict: There’s a lot to like. Here’s what to know about Lentiful, plus other bean brands worth trying. 

This article comes from Nutrition Action. We don’t accept any paid advertising or corporate or government donations. Any products we recommend—like these lentils—have been vetted by our staff and are not advertisements by the manufacturers. They’re just healthy foods we think you’d like to know about! 

What are 'instant lentils'?

Lentiful’s shelf-stable cups of “instant lentils” look—and cook—a lot like a cup of instant noodles. You’re just rehydrating fiber-rich lentils flavored with dried vegetables, herbs, and spices instead of white-flour noodles with salt-heavy seasoning.

To make a cup of Lentiful, add water to the fill line, replace the lid, microwave for a minute and 15 seconds, then let the cup sit covered for two more minutes. You could also just add boiling water to the fill line, pop the lid back on, and wait a few minutes.

The result: a cup of saucy lentil comfort food (think of a thick, flavorful stew or chili). Just make sure to stir the contents of your cup well—and to gently scrape the bottom—so that the seasonings get evenly mixed.

Tip: After just two minutes’ rest, the lentils are still steaming hot. Wait another minute or two before you dig in.  

Lentiful nutrition: fiber, protein, and other stats

Because every Lentiful cup is mostly lentils—or lentils plus beans—it’s a compact bundle of nutrients:  

• Fiber: 6 or 7 grams
• Protein: 12 grams
• Iron: 20 percent of the Daily Value (DV)
• Potassium: 8 to 10 percent of the DV

That’s not all. Lentils and beans also offer vitamins and minerals that aren’t listed on a typical packaged food’s Nutrition Facts label, including folate, magnesium, and zinc.

On top of that, there’s little or no saturated fat (up to 1-1/2 grams) or added sugars (up to 2 grams). And the sodium (350 to 460 milligrams) is reasonable for a plant-protein entrée—it’s no more than 20 percent of the 2,300 mg DV. Well done!

Comparison of Lentiful nutrition information

Note: “<1” means less than 1 gram. Nutrition Facts are for one container. 

If you’re watching sodium closely, look for Lentiful’s Low Sodium varieties. All four have no added salt, and the naturally occurring sodium in their other ingredients adds up to just 15 to 140 mg per cup. That gives you flexibility: Try them as is, or if you want just a little salt—but less than regular Lentifuls—add a pinch of salt to taste.

Comparison of Lentiful Low Sodium nutrition information

Note: “<1” means less than 1 gram. Nutrition Facts are for one container.

Allergens, preferences, and food sensitivities 

If you have dietary restrictions or food allergies, Lentiful probably has you covered: All flavors are vegan, kosher, and gluten-free—so you won’t find any egg, dairy, shellfish, or other animal-derived ingredients, and no wheat, barley, or rye. While many flavors contain coconut, all flavors are soy-, peanut-, and sesame-free. 

How does Lentiful taste?

Lentiful calls lentils “flavor chameleons” because they absorb spices and ingredients seamlessly. And whether the lentils came steeped in a savory Tomato Bolognese or a fragrant Thai Coconut Curry sauce, our taste testers couldn’t get enough of them. Mmm.

Each cup of Lentiful has around 200 calories. For most of us, that’s only a light meal or snack, so you may need to add reinforcements from your pantry, freezer, or fridge. A few ideas: 

• Use the Tomato Bolognese as a sauce for your spaghetti
• Spoon the Thai Coconut Curry over brown rice
• Cover a baked potato with the Three-Bean Chili or Homestyle Chili (or, to make chili mac, mix either variety with whole-wheat macaroni)
• Pair the French Mirepoix with a side of hearty whole-wheat bread or rye crackers
• Make plant-based tacos in a snap with Mexican Green Chile or Cilantro Lime Chili and corn tortillas plus your favorite taco toppings
• Bulk up any variety by serving the lentils with roasted vegetables, leftover cooked grains, and/or a fried or boiled egg 

How much does Lentiful cost?

It’s too bad that healthy convenience rarely comes cheap. For around $4.50 apiece, Lentiful cups cost more than a canned soup and less than a frozen entrée. 

In search of specific varieties? Most stores that stock Lentiful offer only a handful of options (check the store locator). For more, browse the Lentiful website, where you can choose from all 10 varieties and build a box of 16 cups that ships for free. 

Why eating more lentils (and beans) is good for the planet

Lentils aren’t just good for you. Like other legumes, they have a lighter impact on our warming planet than chicken, meat, or seafood because producing those plant proteins releases smaller amounts of greenhouse gases.

Another plus: Lentiful recently updated all of its cups and lids to fully compostable, plastic-free materials, a company representative told us. Not sure which packaging you have? Check to see whether the bottom of the cup reads “plastic free” (that means it’s the new, compostable kind) or “made with partially recycled materials” (that means it’s the older kind). 

More easy beans and lentils

If you want to pile more easy, yummy beans and lentils into your grocery cart, check out our roundup of seasoned pouches from healthy brands like:  

• A Dozen Cousins 
• BeanVivo 
• Fillo’s 
• Maya Kaimal

And don’t hesitate to start from scratch when you can. Most dry lentils cook in just 15 to 25 minutes (no soaking needed!). Most dry beans, on the other hand, hover around 45 to 75 minutes after an overnight soak.

Some easy lentil recipes to add to your rotation: 

• Broccoli & Lentil Salad
• Crunchy Lentil Salad
• Tomato Lentil Soup
• French Lentil Stew