Red lentils, properties and recipes

Properties of red lentils

Delicate, quick to prepare, easier and lighter to digest than the classic ones, red lentils offer that important contribution of vegetable and iron proteins that should not be missed in the diet.

If we also consider the fact that they are low in fat - on the contrary they contain Omega 3, the "good" fats - rich in fiber and that do not need soaking for preparation, become excellent allies to enrich soups, first courses or special side dishes also for who is in a hurry.

Red lentils, which to choose

Among the reds, Egyptian lentils are particularly appreciated, small and without peel, or peeled, as are the coral-colored Indian lentils, very similar, called masoor dhal, which also exist in the lighter and rosy version, malika masoor dhal .

Red lentils are also produced in Italy, especially in areas of the central Apennines, and are distributed by specialized organic shops and local products. Half a kilo of Italian red lentils costs around € 3.50-4, while Indian or Egyptian ones, which can also be purchased in ethnic shops, are less expensive.

Recipe with red lentils

An original and exquisite recipe, especially for those who follow a vegetarian or vegan diet or simply love oriental and spicy flavors, is the soup of red lentils with garlic and lemon all'egiziana .

Ingredients for 4 people

> 150 grams of Egyptian decorticated red lentils;

> 1 white onion;

> 1 pair of cloves of garlic;

> 1 pair of tablespoons of tomato sauce or a fresh ripe tomato;

> 1 carrot;

> spices (cumin powder, turmeric, curry, sweet paprika, salt and pepper);

> lemon;

> extra virgin olive oil.

Method

Rinse the red lentils very well until the water becomes transparent; put them in a large pot where you had already prepared a sauté with the chopped onion and garlic, the carrot in small pieces, the tomato, salt to taste, a pinch of cumin, a couple of turmeric, one of curry and one of paprika sweet.

Then add plenty of boiling water, cook for about thirty minutes. Remove the remaining peel of the tomato (if you used the fresh one) and pass it all with the immersion blender.

Serve hot, rather liquid, sprinkling each plate with fresh lemon juice ( also excellent because vitamin C helps to fix the iron ) and a drizzle of extra virgin olive oil to taste.

If you want, you can also chop some fresh coriander leaves. Enjoy your meal!

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