My basic recipe for cooking red split lentils perfect as a soup or as a base for appetizers, first courses, or main courses.
Red split lentils are dry lentils ranging in color from reddish-orange to yellow without the outer peel.
If you need to reduce fiber intake, red split lentils are an alternative to whole lentils with the peel.
Cooking dry lentils with soaking – Why soak the lentils?
While it is possible to cook split lentils without soaking, my method includes it, and prepared this way, they are digestible and light.
Choosing the lentils
I prefer to buy locally sourced lentils, varying between green, brown, red, and alternating between whole, split, or mixed.
Our favorites? The mignon lentils.
Cooking with an IMCO pot or traditional pot, no need for a pressure cooker.
- Difficulty: Easy
- Cost: Economical
- Rest time: 12 Hours
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- red split lentils (2 servings, weight according to dietary plan)
- 1 onion (blended or grated or whole)
- 1/4 cup water (+ as needed to cover)
- 1 bouillon cube (homemade vegetable or a stalk of celery)
- to taste salt
- 1 drizzle extra virgin olive oil (raw)
I usually prepare more servings to have a convenient supply to freeze [meal prep].
Suggested Tools
- Knife
- Cutting Board
- 1 Colander fine mesh
- 1 Bowl or salad bowl
- 1 Pot IMCO or regular
Preparation
Spread the split lentils on a work surface and carefully check them with your fingers, removing any impurities or small stones.
– soaking:
It serves to soften the lentils and to release anti-nutrients in the water.
Soaking water should not be used for cooking.– add an onion.
– wash and rinse the dry split lentils thoroughly until the water is clear;
– soak for about 12 hours, changing the water a couple of times;
– rinse the hydrated split lentils well before cooking.Anti-waste tips
Use a fine mesh colander or ricotta molds to drain the legumes and collect the soaking water to water plants; not for food use.The hydrated and cleaned split lentils are ready to be poured into the pot.
Peel and wash the onion.
Blend or grate the onion finely or leave it whole if you prefer to remove it after cooking.In a pot:
– pour the onion and warm it up;
– add 1/4 cup of water and stew gently.Pour in the lentils and cover with water.
Add a vegetable bouillon cube or a stalk of celery.I use an IMCO pot, a precious gift from my mother-in-law, which allows me to continue cooking with the flame off.
Be careful of any foam formation and remove it if necessary with a skimmer.
With IMCO pot
Cover with the lid and bring to a boil.
When a trickle of steam escapes, turn off the flame.With traditional pot
Continue cooking over low heat.Whichever pot
After 20 minutes check the lentils’ cooking and add salt: now and not at the beginning of cooking to avoid the legumes’ outer shell from hardening, making cooking longer.
If necessary, add more water and continue until the desired consistency: less or more mashed lentils.Your digestible and light split lentils are ready.
In the basic recipe perfect as a soup or as a base for appetizers, first courses, or main courses.Plate and finish with a drizzle of raw extra virgin olive oil to enjoy them at their best.
Enjoy your meal!
Cooked split lentils tend to thicken as they cool.
To bring them back to the right consistency, add about 1/2 cup of water and bring back to a boil.This method is also valid for whole lentils with the peel and split peas or mixed legumes.
For chickpeas, beans, and broad beans, I prefer to use the pressure cooker: it reduces cooking times and makes them softer and more digestible.
Storage, Tips, and Variations
Since it’s a basic recipe, I only add the onion.
Store the cooked lentils in airtight containers:
– in the refrigerator for up to 3-4 days;
– in the freezer for up to 3 months.
Let the lentils cool completely and portion them.
FAQ
Tips on how to pair legumes
– legumes + grains [e.g., bread, pasta, or rice], preferably choose whole grains;
– legumes + proteins.
Follow the proportions and combinations indicated in your dietary plan.
To learn more about this topic, read the article by clicking the following link: pairing legumes in the diet.How do I ensure the lentils are of Italian origin?
Lentils are often grown abroad and packaged in Italy.
Carefully check that the packages indicate:
Origin: Italy; Grown in Italy; 100% Italian product.
The wording “EU” or “non-EU” means they come from different countries, e.g., Canada.Why do split lentils always come from abroad?
Hulling – removing the peel – requires specific industrial plants, and there are not many in Italy.
The product is often imported raw and then packaged in Italian plants:
Packaged in Italy – Origin: Canada / Turkey / India.
Some small organic companies – especially in Umbria, Abruzzo, and Sicily – hull Italian lentils and sell them online or at local markets.
Carefully check that the packages indicate:
Italian organic split lentils or 100% Italian split lentils.
