The lentils with orange recipe is simple. A tasty side dish perfect for New Year’s Eve dinner or as an everyday legume dish.
SEASONALITY
#dried lentils: all year round
#oranges (depending on variety): from November to June
EASY and QUICK RECIPES with lentils
- Difficulty: Easy
- Cost: Economical
- Rest time: 2 Hours
- Preparation time: 10 Minutes
- Portions: 4 People
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: New Year, 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
Lentils with Orange
Instead of orange, you can use another citrus fruit of your choice.
- 1 onion (small)
- 1 tablespoon extra virgin olive oil
- 1 cup cup lentils (from Castelluccio di Norcia IGP)
- 2 cups cup water (part of it can 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
- Zester for citrus zest
Lentils with Orange
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) pot until it softens. Add the lentils and let them flavor for a few minutes, stirring gently. Pour in the orange juice (optional) and enough water to completely cover the lentils.
Grate the zest of an orange and add it along with a pinch of chili pepper for an extra touch of flavor.
Cook the lentils over low heat, stirring occasionally, until they are soft yet still whole. If necessary, add a bit of hot water. When the cooking is almost finished, add the salt and increase the heat to dry everything.
Once ready, season the lentils with a drizzle of raw extra virgin olive oil and serve them hot.
Finish the dish with thin orange zests for a touch of freshness.
STORE the lentils with orange
To store the lentils with orange, let them cool completely and transfer them to an airtight container. Store them in the refrigerator for 2-3 days or freeze them for longer shelf life. When ready to use, reheat them slowly, adding the necessary liquid.
SHOPPING TIPS
1 Always check the origin and harvest date on packaged products. If the lentils are too old (over a year), they will require a longer soak and extended cooking time, affecting the final taste.
2 Check that the dried legumes are not contaminated by pests, the surface of the lentils should be free of holes.
3 Dried lentils are better than those in jars, they have a higher content of active ingredients and are free of preservatives.
FAQ (Questions and Answers)
What should not be paired with lentils?
It is better not to pair lentils with very fatty foods, such as butter or creamy cheeses, as they may overpower their delicate flavor. Avoid also overly spicy or seasoned dishes, which might mask their natural tenderness. Additionally, it’s preferable not to pair them with excessively 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 legumes are rich in plant-based proteins, they lack some essential amino acids that carbohydrates, like those in rice or whole grain bread, can complete. This combination promotes slower digestion, ensuring a gradual energy release and increasing the feeling of fullness. Moreover, pairing legumes with carbohydrates helps improve the absorption of vitamins and minerals contained in both foods.
What goes well with lentils?
With lentils, simple and fresh ingredients, like seasonal vegetables, particularly carrots, onions, and tomatoes, pair well. Combining lentils with aromatic herbs like rosemary, bay leaf, or thyme helps enhance their flavor. A drizzle of extra virgin olive oil for seasoning and a little lemon for freshness complete the dish. Accompanying lentils with whole grains, such as rice or farro, makes the meal more balanced and nutritious.
What fruit pairs with lentils?
With lentils, fresh fruit can be a great pairing to balance the earthy flavor of the legume. It is recommended to choose sour 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 touch of sweetness. Combining fruits with lentils in salads or stews helps create balanced and tasty dishes.
When should you not eat lentils?
Avoid eating lentils if you have slow digestion or intestinal problems, as they can cause bloating or gas. Avoid consuming them in case of specific allergies or intolerances, which could cause adverse reactions. Finally, if you are very tired or stressed, it is better to choose lighter and easier-to-digest foods.
