The orange lentils recipe is simple. A tasty side dish perfect for a New Year’s Eve dinner or as an everyday legume dish.
SEASONALITY
#dry lentils: year-round
#oranges (depending on variety): November to June
Easy and quick recipes with lentils
- Difficulty: Easy
- Cost: Economical
- Rest time: 2 Hours
- Preparation time: 10 Minutes
- Portions: 4People
- Cooking methods: Stove
- Cuisine: Vegan
- Seasonality: New Year's, Fall, Winter, and Spring
- Energy 216.32 (Kcal)
- Carbohydrates 34.08 (g) of which sugars 2.08 (g)
- Proteins 12.60 (g)
- Fat 4.06 (g) of which saturated 0.59 (g)of which unsaturated 0.37 (g)
- Fibers 5.81 (g)
- Sodium 105.42 (mg)
Indicative values for a portion of 190 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Orange Lentils
You can use another citrus fruit of choice instead of orange.
- 1 onion (small)
- 1 tablespoon extra virgin olive oil
- 7 oz lentils (from Castelluccio di Norcia IGP)
- 2 cups water (can partly be replaced with orange juice)
- to taste orange zest (organic – only the orange part)
- to taste chili pepper (or curry – optional)
- to taste fine salt
Tools
- Chopper
- Grater for citrus zest
Orange Lentils
Rinse the lentils under running water to remove any impurities. If you have some time, you can soak them for a few hours. Once the time has passed, drain them.
Finely chop the onion using a knife or chopper, and sauté it with a drizzle of oil in a steel (or earthenware) pan until it softens. Add the lentils and let them absorb the flavor for a few minutes, stirring gently. Pour in the orange juice (optional) and enough water to completely cover the lentils.
Grate the peel of an orange and add it along with a pinch of chili pepper for an extra touch of flavor.
Cook the lentils on low heat, stirring occasionally, until they are tender but still whole. If necessary, add a bit of hot water. When the cooking is almost complete, add salt and raise the heat to dry everything out.
Once ready, season the lentils with a drizzle of raw extra virgin olive oil and serve them very hot.
Complete the dish with thin orange zest for a touch of freshness.
STORE orange lentils
To store orange lentils, let them cool completely and transfer them to an airtight container. Keep them in the refrigerator for 2-3 days or freeze them for longer storage. When using, reheat slowly, adding the necessary liquid.
SHOPPING TIPS
1 Always check the origin and harvest date on packaged products. If lentils are too old (more than a year), they will require longer soaking and extended cooking at the expense of the final flavor.
2 Check that the dry legumes are not contaminated by parasites; the surface of the lentils should be free of holes.
3 Dry lentils are better than canned ones; they have a higher content of active ingredients and are preservative-free.
FAQ (Questions and Answers)
What should not be paired with lentils?
With lentils, it’s best not to pair foods that are too fatty, such as butter or creamy cheeses, as they may overpower their delicate flavor. Avoid overly spicy or seasoned condiments, which risk masking their natural softness. Additionally, it’s preferable not to accompany them with overly carbohydrate-rich dishes, like white bread, to avoid making the meal too heavy.
Why should legumes be paired with carbohydrates?
Legumes should be paired with carbohydrates to create a balanced meal that provides all the necessary proteins and energy. While rich in plant proteins, legumes lack some essential amino acids that carbohydrates, like those found in rice or whole grain bread, can complete. This combination promotes slower digestion, ensuring a gradual release of energy and increasing satiety. Additionally, pairing legumes with carbohydrates helps improve the absorption of vitamins and minerals contained in both foods.
What goes well with lentils?
Simple and fresh ingredients go well with lentils, such as seasonal vegetables, especially carrots, onions, and tomatoes. Pairing lentils with aromatic herbs like rosemary, bay leaves, or thyme helps enhance their flavor. A drizzle of extra virgin olive oil and a bit of lemon for freshness complete the dish. Accompanying lentils with whole grains, like rice or farro, makes the meal more balanced and nutritious.
Which fruits pair with lentils?
With lentils, fresh fruit can be a great pairing to balance the earthy flavor of the legume. It’s advisable to choose tangy fruits, like oranges, green apples, or pomegranates, to add a note of freshness. Dried fruits, such as dried apples or prunes, can also be interesting to contrast the soft texture of the lentils with a slight sweetness. Combining fruit with lentils in salads or stews helps create balanced and flavorful dishes.
When not to eat lentils?
Do not eat lentils when experiencing slow digestion or intestinal issues, as they can cause bloating or gas. Avoid consuming them in case of specific allergies or intolerances, which might trigger adverse reactions. Finally, if you are very tired or stressed, it’s better to opt for lighter and easier-to-digest foods.
