My basic recipe for cooking perfect lentils as a soup or as a base for appetizers, first or second courses.
With soaking
Remember that dried legumes need to be soaked for 12-24 hours, during which it is best to change the water a couple of times and then rinse them well before cooking them.
Why soak lentils
I know it is often said that lentils do not require soaking but I invite you to try: in our house, soaking is the first secret ingredient.
Lentils are my favorite legumes but for years I struggled to digest them, cooked this way they are digestible and light.
Choice of lentils
I prefer to buy locally sourced lentils, varying between green, brown, red, and alternating them whole, hulled or mixed.
Our favorites? The tiny lentils.
Cooking with IMCO pot or traditional pot, no need for a pressure cooker.
- Difficulty: Easy
- Cost: Economic
- Rest time: 12 Hours
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: Stove
- Cuisine: Italian
Ingredients
- dried lentils (2 servings quantity according to dietary guidelines)
- 1 onion (pureed or grated or whole)
- 2 oz water (+ as needed water)
- 1 broth cube (homemade vegetable or a celery stalk)
- to taste salt
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Knife
- Cutting Board
- 1 Colander fine mesh
- 1 Bowl or salad bowl
- 1 Pot IMCO or normal
Preparation
Recommended servings according to healthy eating guidelines
– fresh, soaked, or canned legumes: 5 oz;
– dried legumes: 1.75 oz.Portions are always personal.
I usually prepare more portions to have a convenient supply to freeze.Pour the lentils onto a surface and carefully inspect with your fingers, removing any impurities or small stones.
– soaking:
it is used to make the lentils soft and to release anti-nutrient substances in the water.
The soaking water should not be used for cooking.– add an onion.
– wash and rinse the dried lentils well until the water is clear;
– soak for about 12 hours, changing the water a couple of times;
– rinse the hydrated lentils well before cooking.Anti-waste tips
Use a fine mesh colander or ricotta molds and collect the soaking water to water the plants; not for food use.The hydrated and cleaned lentils are ready to be poured into the pot.
Peel and wash the onion.
Finely puree or grate the onion or leave it whole if you want to remove it after cooking.In a pot:
– pour the onion and heat;
– add 2 oz of water and gently stew.Pour the lentils and cover with water.
Add a vegetable broth cube or a celery stalk.I use an IMCO pot, a precious gift from my mother-in-law, which allows cooking with the flame off.
With IMCO pot
Cover with the lid and bring to a boil.
When a thin stream of steam escapes, turn off the flame.With traditional pot
Continue cooking on low flame.Whichever pot you use
After 20 minutes, check the cooking of the lentils and add the salt: now and not at the beginning of cooking to prevent the outer shell of the legumes from hardening and making cooking longer.
If necessary, add more water and continue until the desired consistency: whole or mushy lentils.Your digestible and light lentils are ready.
In the basic recipe perfect as a soup or as a base for appetizers, first or second courses.
Plate and complete with a drizzle of raw oil to enjoy them at their best.
Bon appétit!
Pass the cooked lentils through a food mill: it guarantees separation from the skins without forming air bubbles.
Or use hulled red lentils.This procedure is also valid for hulled lentils and 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 this is a basic recipe, I only add the onion.
If you prefer, you can add other vegetables: clean and chop carrots and celery or a frozen soffritto mix.
Also, a few tablespoons of tomato sauce or chopped tomatoes.
Store cooked lentils in airtight containers:
– in the fridge for up to 3-4 days;
– in the freezer for up to 3 months.
It is advisable to drain the legumes before freezing them: it may lead to a minimal loss of nutrients but in the context of freezer storage, it is a useful choice:
– better preservation without ice crystals;
– faster defrosting;
– versatility: drained legumes are more practical to use in different recipes.
The amount of nutrients lost is minimal: most of the nutrients remain in the legume itself and many of these substances would degrade anyway during freezing and subsequent heating.
Let the legumes cool completely, drain, and portion them.
If you want to recover everything, you can use the liquid immediately or freeze it separately.
When defrosting, you can reintegrate the liquid by adding water or broth.
If you plan to use them in brothy dishes like soups or purees, you can freeze them with a little of their cooking liquid, ensuring the container is suitable and there is space for expansion.
FAQ (Frequently Asked Questions)
Tips on how to pair legumes
Recommended pairings:
– legumes + cereals [example: bread, pasta, or rice], preferably choose whole grains;
– legumes + proteins.
Respect the proportions and combinations indicated in your dietary plan.
To delve deeper into the topic read the article by clicking on the following link: Pairing legumes in the diet.How can I ensure that the lentils are of Italian origin?
Often lentils are grown abroad and packaged in Italy.
Carefully check that the packages indicate:
Origin: Italy; Grown in Italy; 100% Italian product.
The term “EU” or “non-EU” means they come from different countries, e.g., Canada.How many grams of lentils per person?
Recommended servings according to healthy eating guidelines
– fresh, soaked, or canned legumes: 150 g;
– dried legumes: 50 g.
Amounts should always be adjusted to your nutritional needs.Why soak lentils?
It is used to make the lentils soft and to release anti-nutrient substances in the water.
The soaking water should not be used for cooking.How to make lentils more digestible?
– soaking;
– add an onion.How to reduce the fiber in legumes?
Pass the cooked lentils through a food mill: it guarantees separation from the skins without forming air bubbles.
Or use hulled red lentils.
