Lentils: rich in protein, full of flavor!

Beluga Lentils: the small legume with a thousand benefits! Always a symbol of good luck and wealth, lentils can truly be considered auspicious due to their high nutritional values that they bring to our bodies.

Once upon a time, lentils were essentially considered the "meat of the poor," almost nutritionally comparable to meat but much less expensive for those who did not enjoy economic prosperity. Accessible to all, lentils (which derive their name from their lens-like shape) have entered tradition as a good luck charm on New Year's Eve, as they resemble the shape of a coin: indeed, the ancient Romans kept them in a purse, a small leather bag that jingled like coins, gifting it with the hope that they would become such.

The plant of lentils is the Ervum Lens, a dicot belonging to the family of Papilionate Leguminosae. It is cultivated in all areas with a temperate warm climate. The stem, about 40 centimeters tall, is slender and branched, and the fruit in the form of pods contains round and flattened seeds, varying in diameter from 2 mm to 9 mm. The color is also variable, ranging from dark green to yellow to orange.

Lentils: Products from Spaghetti & Mandolino

Lentils have different characteristics depending on their origin. We have selected some products to create delicious dishes and combinations, to be enjoyed as side dishes like stewed lentils, or as pasta with lentils or lentil soup, and many other dishes as well.

•    Italian Green Lentils: in a 500-gram package, they are of the Colfiorito type and are cultivated in Umbria and Marche, selected by the prestigious company Sala Cereali, which holds the Saraceno brand. They do not require soaking, are less aromatic than red lentils, and are therefore suitable for pairing with flavorful dishes like classic cotechino or zampone at year-end.
•    Italian Small Red Lentils: available in a 500-gram package, they are produced in the Central Apennines in the province of Macerata, and selected by Sala Cereali. They are very aromatic, suitable for being enjoyed in salads, or for those who love a hearty flavor paired with cotechini or zamponi. They do not require soaking.
•    Dried Lentils from Sardinia: in a 500-gram package, they are produced by Azienda Agricola Cleopatra without the use of chemical agents, in full respect of the product and its naturalness. Before cooking, they should be rehydrated for about six hours, after which you can be creative with their use for first courses, side dishes, veggie burgers, or meatballs.

Lentils: characteristics, properties, and calories

Lentils are tasty and nutritious with high potential: a rich source of proteins and complex carbohydrates, with high content of iron, phosphorus, and B vitamins, and low in fats. They also provide a high amount of fiber, which is why they are beneficial for those suffering from constipation.

They have remarkable antioxidant properties, containing flavonoids and niacin. They are also useful for the prevention of arteriosclerosis, thus benefiting concentration and memory, thanks to thiamine. Lentils contain no gluten, making them suitable for those with celiac disease.

In terms of calories, 100 grams of dried lentils cooked provide 92 calories. Among the important minerals provided by lentils, there are also potassium, calcium, magnesium, zinc, copper, and selenium. Among the B vitamins, we find B1, B2, and B3.

How to cook lentils

There are many ways to cook lentils, but before the recipes, let's remember the basics. Most of the time, lentils are found in stores dried, either requiring no soaking or needing rehydration. In the latter case, it is advisable to soak them six hours before use. If soaking is not required, cooking takes about half an hour, and you can get creative with a thousand and more recipes based on your taste, preference, and any accompanying dish.
The Italian tradition is rich with recipes featuring lentils, such as pasta with lentils or lentil soup, for which you can use green lentils. Red lentils are more aromatic, so they are more suitable for enjoying in stews or salads to fully savor their rich and strong flavor.

Recipes with lentils

Here's a tip for those with children who refuse to eat lentils: try them as burger or lentil meatballs: the recipe is simple and quick! Boil the lentils and season them with saffron. In the meantime, prepare some oven-baked onion and blend it with a food mill. You will do the same with the lentils, and then mix everything together. At this point, all you have to do is shape into meatballs or burgers that will be baked in the oven for 15 to 20 minutes. Easy, right?
Another simple and tasty recipe is for pumpkin and lentil cream, which is sweet and velvety. Prepare the pumpkin to be cooked in broth with a chopped shallot. After ten minutes of cooking, blend the mixture. Cook the lentils by sautéing them with celery, shallot, and carrots. Then season them with a drizzle of oil and a pinch of salt. Finally, compose the dish with the pumpkin cream and a spoonful of lentils in the center, and enjoy your meal!

Lentils are a true treasure of flavor and properties: they are versatile and can be prepared in many delicious ways. Above all, remember that however you consume them, your heart, arteries, and brain will thank you!

Antonella Iannò