I noted down how to cook red split lentils in the basic recipe to be consumed as soup or used for preparing appetizers, first and second courses.
Red split lentils are dry lentils from reddish to yellowish in color without the outer skin and therefore easier to digest.
If you need to reduce fibers, they are an alternative to whole lentils with skin.
With soaking
Remember that dry legumes need soaking [12-24 hours] during which the water should be changed a couple of times and then rinse them well before cooking.
While it is possible to cook split lentils without soaking, my method includes it [12 hours]: the split lentils cooked as follows turn out digestible and light.
Cooking without a pressure cooker, in an IMCO pot or in a regular pot.
Regarding raw and cooked weight, properties, and recommended pairings, read the article on lentils raw and cooked weight.
- Difficulty: Easy
- Cost: Affordable
- Rest time: 12 Hours
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- red split lentils (2 servings according to dietary plan)
- to taste onion
- 2 oz water
- to taste water
- 1 vegetable broth cube (homemade)
- to taste salt
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- 1 Colander fine mesh
- 1 Bowl or salad bowl
- 1 Pot IMCO or regular
Preparation
The guidelines for healthy eating suggest the following standard servings:
• fresh, soaked or canned legumes 150 g;
• dry legumes 50 g.
→ remember that the weights are personal.
I usually prepare more portions to have a small and practical stock in the freezer.
• soaking:
it softens the split lentils and allows anti-nutritional substances to be released in the water.
The soaking water should not be used for cooking.
• add an onion.Pour the dry split lentils on a surface and carefully sift through them with your fingers to remove any impurities or stones.
• wash and rinse the dry lentils thoroughly until the water is clear;
• soak the dry lentils for 12 hours, changing the water a couple of times;
• rinse the hydrated split lentils thoroughly before cooking.Anti-waste tips
• use a fine mesh colander (or ricotta molds as an alternative) to wash and rinse the split lentils;
• collect the used water and allocate it for watering plants or other non-food domestic uses.The cleaned and split lentils are ready to be put into the pot.
Introduction
I use a pot with IMCO cooking method [a valuable gift from my mother-in-law].
The IMCO cooking method involves cooking with the flame off.Peel the onion, remove the ends, and wash it.
You can add it whole, halved, or chopped to taste.
Sometimes for convenience or when I don’t have fresh vegetables, I use frozen diced onion.This being a basic recipe, I use only onion.
Pour the onion into the pot, heat, add 2 oz (about 1/4 cup) of water and stew.
Pour the split lentils into the pot.
Add:
• water until it covers about an inch above the split lentils;
• a vegetable broth cube.Pay attention to any foam formation and remove it with a skimmer if necessary.
Once it reaches boiling, I cover the IMCO pot with a lid and once a hint of steam comes out, I turn off the flame.
In case of traditional cooking, once it reaches boiling, continue cooking over low heat for about 20 minutes.After 20 minutes, open the lid and check the cooking of the split lentils.
Add salt* and more water if deemed necessary.
* now and not at the beginning of cooking to prevent the exterior from hardening, making legume cooking longer.If necessary, bring back to a boil and let the split lentils cook until the desired consistency is obtained.
Your digestible and light split lentils are ready.
In the basic recipe to be consumed as soup or used for preparing appetizers, main, and second courses.
Serve.
Add a drizzle of raw olive oil to enjoy them best.Enjoy your meal!
Use of cooked split lentils
The cooked split lentils become denser as they cool.
If necessary, add about 1/2 cup (4 oz) of water and bring them to a boil.
Stir until the desired consistency is reached again.Split lentils are dry lentils split in half and without skin.
Tips on pairing legumes
Pairing with pasta, rice, or other grains allows for better absorption of legume proteins.
The grains in these dishes compensate for the amino acids missing in legumes, providing a complete amino acid pool.
Choose grains preferably whole.
To learn more: how to pair legumes in the diet.
FAQ (Questions and Answers)
How many grams of lentils per person?
The guidelines for healthy eating suggest the following standard servings:
• fresh, soaked or canned legumes 150 g;
• dry legumes 50 g.
→ remember that the weights are personal.Why soak lentils?
Soaking helps eliminate anti-nutritional substances in legumes, making them more digestible.
How to make lentils more digestible?
• soaking:
it softens the lentils and allows anti-nutritional substances to be released in the water.
The soaking water should not be used for cooking.
• add an onion.How to reduce legume fibers?
Red split lentils are without the outer skin and therefore easier to digest.
If you need to reduce fibers, they are an alternative to whole lentils with skin.
