My basic recipe for cooking split lentils is perfect as a soup or as a base for appetizers, first courses or main dishes.
Split lentils are dried lentils with a reddish color ranging from orange to yellow, without the outer skin.
If you need to reduce fiber, split lentils are the alternative to whole lentils with the skin.
Cooking dried lentils with soaking – Why soak lentils?
Although it is possible to cook split lentils without soaking, my method includes soaking; prepared this way they become more digestible and light.
Choosing the lentils
I prefer to buy locally sourced lentils, alternating between green, brown, and red, and varying between whole, split or mixed.
Cooking can be done with an IMCO pot or a traditional pot; a pressure cooker is not necessary.
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- Difficulty: Easy
- Cost: Economical
- Rest time: 12 Hours
- Preparation time: 20 Minutes
- Cooking time: 20 Minutes
- Portions: 2 Servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- split red lentils (2 servings, weight according to dietary plan)
- 1 onion (blended or grated, or whole)
- 3 tbsp + 1 tsp (~50 ml) water (+ enough to cover the lentils)
- 1 bouillon cube (vegetable, homemade or a celery stalk)
- to taste salt
- 1 drizzle extra virgin olive oil (added raw)
I usually prepare larger batches to have a convenient supply to freeze [meal prep].
Suggested Tools
- Knife
- Cutting board
- 1 Colander fine mesh
- 1 Bowl or mixing bowl
- 1 Pot IMCO or regular
Preparation
Pour the split lentils onto a work surface and check them carefully with your fingers, removing any impurities or small stones.
– soaking:
used to make the lentils softer and to release anti-nutrient substances into the water.
The soaking water must not be used for cooking.– add an onion.
– wash and rinse the dry split lentils well until the water runs clear;
– soak for about 12 hours, changing the water a couple of times;
– rinse the hydrated split lentils well before cooking.Waste-saving tips
Use a fine-mesh colander or ricotta baskets (the perforated baskets used for fresh ricotta) to drain the legumes and collect the soaking water to water plants; do not use it for food.The hydrated and cleaned split lentils are ready to be added to the pot.
Peel and wash the onion.
Blend or finely grate the onion or leave it whole if you prefer to remove it after cooking.In a pot:
– add the onion and heat;
– add 3 tbsp + 1 tsp of water and gently sweat the onion.
Pour in the lentils and cover them with water up to about 1 cm above their level (about 1/3 inch).
Add a vegetable bouillon cube or a celery stalk.I use an IMCO pot, a precious gift from my mother-in-law, which allows cooking to continue with the heat retained after turning off the flame.
Watch for foam forming and remove it with a skimmer if necessary.
With an IMCO pot
Cover with the lid and bring to a boil.
When a small stream of steam begins to escape, turn off the heat.
With a traditional pot
Continue cooking over low heat, stirring occasionally.
Regardless of the pot
After 20 minutes check the lentils for doneness and add the salt: do it now and not at the start of cooking to avoid the outer layer of the legumes becoming hard and lengthening the cooking time.
If necessary, add more water and continue until you reach the desired consistency: whole lentils or broken down.Your digestible and light split lentils are ready.
In the basic recipe they are perfect as a soup or as a base for appetizers, first or main dishes.Plate and finish with a drizzle of extra virgin olive oil added raw 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 (≈100 ml) of water and bring back to a boil.This method also works for whole lentils with the skin and for split peas or mixed legumes.
For chickpeas, beans and broad beans I prefer to use a pressure cooker: it reduces cooking time and makes them softer and more digestible.
Storage, tips and variations
Storage
Store cooked lentils in airtight containers:
– in the fridge up to 3-4 days;
– in the freezer up to 3 months.
Let the lentils cool completely and portion them.
Tips and variations
As this is a basic recipe I add only onion.
If you prefer, you can add a few tablespoons of homemade tomato sauce.
With the heat turned off add a sprig of rosemary and a few sage leaves.
FAQ – Questions and Answers
Tips on how to combine legumes
In short:
– legumes + cereals [bread, pasta or rice preferably whole grain] = correct combination;
– legumes + proteins = correct combination.
To explore this topic further read the article by clicking on the following link: combining legumes in the diet.
In the case of brothy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately, then rinse it and add it to the brothy sauce prepared separately; this way the starch released by the pasta into the cooking water is removed.How can I be sure the lentils are of Italian origin?
Lentils are often grown abroad and packaged in Italy.
Carefully check that the packaging indicates:
Origin: Italy; Grown in Italy; 100% Italian product.
The wording “EU” or “non-EU” means they come from different countries, for example Canada.Why do split lentils always come from abroad?
Decorticating – removing the skin – requires specific industrial plants, and there are not many in Italy.
Often the product is imported raw and then packaged in Italian facilities:
Packaged in Italy – Origin: Canada / Turkey / India.
Some small organic producers – especially in Umbria, Abruzzo and Sicily – decorticate Italian lentils and sell them online or at local markets.
Carefully check that the packaging indicates:
organic Italian split lentils or 100% Italian split lentils.
