Lentils: how to cook them for healthy, tasty dishes.

Lentils how to cook them: let's talk about one of the oldest legumes appreciated by humans! It seems that traces of its cultivation dating back to 7000 B.C. have been found, and they have always been considered among the most valued legumes for their beneficial properties on the body.

Lentils how to cook them: first of all, the properties and benefits of the legume

Lentils how to cook them: among legumes, lentils are the most suitable for those suffering from anemia, physical fatigue, and malnutrition thanks to their high content of proteins and iron. They help combat free radicals, thus aging, due to their high content of antioxidants. They are also perfect for those with intestinal transit problems, thanks to their high content of fiber.

Lentils are not only good for health: they are also delicious and lend themselves to the preparation of many recipes. They are tasty even on their own, delightful to consume boiled or in stew, drizzled with a bit of oil raw.

Thanks to the presence of proteins and iron, lentils are a perfect food for vegetarians and vegans, who can substitute them for meat consumption.

The varieties of lentils: what you need to know

There are different varieties of lentils. First of all, they come from a herbaceous plant that exists all year round, a leguminous plant that produces fruits in the form of pods. Inside them are the small seeds shaped like lenses; the shape and color vary based on the specific variety of the plant.

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We therefore have various types of lentils: the most well-known are the brown, red, and green. We offer some selected varieties, such as the Italian green lentils La Casara: Umbrian and Marchigian lentils, ideal for direct cooking without the need for soaking. Green lentils are less aromatic than red lentils but have a great impact on taste, perfect paired with the classic winter cotechino.

La Casara also offers small Italian red lentils, sourced from the Central Apennines, in the province of Macerata. These lentils are very aromatic, perfect for festive dishes. They are special when paired with cotechino or zampone, can be boiled and used to make fantastic salads. They do not require soaking.

The classic brown lentils we offer are the dried lentils from Sardinia, from the Cleopatra agricultural company. They are naturally grown dried legumes, hand-processed while respecting the natural cycle of the seasons. Free of fats and cholesterol, they contain proteins, carbohydrates, fibers, and minerals. They are delicious and perfect for making vegetable burgers, meatballs, minestrone, soups, rice, and side dishes. They need to be soaked in warm water.

Another variety of green lentils is the Umbrian one, such as the Gran raccolto La Colfiorito lentils: one of the best and tastiest varieties in Italy. Try them for your minestrones and soups: they are a treat!

Lentils in stew: the basic recipe

Lentils in stew: the most commonly used cooking method as a base for creating various lentil recipes. If you haven't done it yet, you will discover that this healthy cooking method is also delightful, and the result is a dish rich in plant protein that can already be enjoyed as a tasty side dish!

Lentils should be cooked for about an hour, while using a pressure cooker will only take 15 to 20 minutes. For red lentils, just 5 minutes are enough.

After soaking, if necessary, sauté some shallots in evo oil. Add the drained lentils, season with salt and pepper, and splash everything with half a glass of white wine that you will let evaporate. Cover the lentils with vegetable broth and cook for about an hour, adding more broth if needed. At the end of cooking, flavor everything with a few leaves of sage.

Lentil recipes: tasty tips

Lentil recipes: some tasty tips for preparing delicious dishes with lentils! They are excellent as a side dish, precious as a soup or in a legume minestrone, but with lentils you can create many tasty, healthy, and nutritious recipes, such as lentil croquettes. Let’s see how to prepare them!

To prepare them, you need 400 grams of cooked and salted lentils; if you want, add flavor with turmeric, cumin, and of course a drizzle of evo oil. Three tablespoons of sesame seeds, two tablespoons of grated parmesan, parsley, and arugula chopped and seasoned with oil and black pepper.

To prepare them, mash the lentils well until you get a homogeneous mixture. Add the parsley, sesame, parmesan, and seasoned arugula. Form slightly flattened meatballs.

Preheat the oven to 180 degrees and line a baking tray with parchment paper. Place the croquettes on top and sprinkle them with sesame seeds. Bake for about 15 minutes, turn them over, and bake for another 5 minutes until golden brown. Serve them warm: this way they will have time to firm up and release all their flavor with every bite!

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How to cook lentils: the fundamental steps

How to cook lentils: the methods depend on how you purchase them, first of all. There are those already cooked in a can, which can be prepared immediately with pasta, cereals, or soups, or seasoned to create side dishes. Dried lentils must be soaked before cooking: this step is advisable as it enhances the digestibility of the legume, as well as halving the cooking times. Furthermore, soaking will help eliminate any floating ones, which have remained dry, as well as any residual stones or leaves.

A little curiosity: why is it said that eating lentils on New Year's brings good luck? This belief dates back to Roman times, when at New Year's it was customary to give the "scarsella," a leather bag to be tied to the belt, containing lentils. At that time, lentils were a real wealth for those who could not afford meat, and the scarsella ensured a reserve of precious food during the cold winter. Not only that: given their resemblance to coins, giving lentils symbolized a wish for a prosperous new year in wealth and health.

Dried lentils: how to cook them

Cooking dried lentils requires some steps. As already mentioned, it's good to soak them for at least two or three hours, preferably overnight. This way you can eliminate the bad ones that remain afloat and any residues like stones or leaves.

Proceed by rinsing the lentils under running water, and place them in a pot on low heat without salting. The cooking times vary based on the soaking time: the longer the soaking, the shorter the cooking time will be. If left overnight, it will take only half an hour to cook them properly. Salt should be added at the end of cooking to prevent the skin from hardening.

With this type of cooking, the lentils are also great for making soups and minestrone with cereals and vegetables, or fantastic salads with the addition of thinly sliced onion and diced cherry tomatoes. Try them even with a simple seasoning of evo oil, salt, and pepper: a healthy and tasty side dish!

Boiled lentils how to cook them

Boiled lentils how to cook them: soak them as described, in order to rehydrate and have the opportunity to eliminate impurities. Wash them and let them sit in a colander until ready to cook. Prepare some sage, garlic, onion, broth, and tomato for boiling. Put oil, finely chopped onion, and whole garlic in a pot. Sauté over medium heat until golden. Add the broth and continue cooking for four minutes. Add the tomato and stir. Now you can add the lentils and sage. Stir and let boil. Add hot broth, lower the heat, and cook for 40 minutes, stirring occasionally. Remember to remove the garlic and salt ten minutes before the end of cooking.

Steamed lentils how to cook them

To cook steamed lentils, soak them and clean them as previously indicated. Prepare celery, carrot, and onion, a bit of rosemary, and chop everything in a blender. Heat some oil in a pan, add the minced mixture, and sauté it. Now add the lentils, let them cook for five minutes, and add water to cover everything. Let them cook for about 45 minutes. At the end of cooking, serve hot with a drizzle of evo oil. For a tastier dish, you can cook the lentils in vegetable broth instead of water.

Lentils how to cook them? With our tips, you will enjoy tasty and healthy dishes on every occasion!

Antonella Iannò

S&M