Lentils are legumes with a high protein content, a good amount of sugar and a low amount of fat of the unsaturated type. They are rich in iron, minerals, phosphorus, and B vitamins. They contain isoflavones, substances that “clean” the body and have many antioxidant properties. There are various types of lentils: green, in Italy very note are the Giant lentil of Altamura , grown in Puglia, and the lentil of Castelluccio di Norcia grown in Umbria, which has obtained the brand IGP, it has greenish color, with thin and tender skin that allows directly cooking without soaking, and, those small and tasty, cultivated in Ustica; the red lentils, very widespread in the Middle East, are found on the market mainly dry and decorated, do not need to soak, they cook quickly and are very versatile; The brown lentils, small and very savory, perfect boiled in soups; The black lentils, also called Beluga, are small and with a perfect shape, flattened, shiny and dark like Beluga caviar. Tasty and versatile, they are characterized by the low fat content and the high content of protein and fiber. Cooked have a delicate sweet-aromatic flavor and are great as a starter or side dish for a fish dish, in salad or even in a delicate soup. They cook quickly in just over 20 minutes and do not need to soak.
Today we prepare together a soup of green lentils, fast to make and perfect to consume both hot and just warm, so ideal even in summer evenings!
Ingredients for 2/3 people
- 300 Gr. green lentils (I used the Umbrian ones)
- 1 carrot diced
- 1/2 Onion chopped
- 1 courgette diced
- 10 cherry tomatoes cut in half
- 1 liter Water
- salt and pepper
- Chili
- Basil, some leaves
- Extra virgin olive oil (for a good oil click here)
Preparation
- Wash the vegetables and reduce them into small pieces, the cherry tomatoes cut them in half.
- Put two to three tablespoons of oil in a large soup pot, add the sliced onion, a chilli divided in half, or half a teaspoon of the powdered one (the chilli should be used according to taste; it can also be omitted) and cook and stir until onion is tender, few minutes over a gentle flame. Then add the other vegetables
- Rinse the lentils and add them to the pot. Season and stir for a few minutes. Combine the chopped basil leave .
- Add 1 litre of water, bring to boil. Cover with a lid, reduce the heat and simmer over a gentle flame for at least 1 hour.
- Stir from time to time and if you see that lack liquid add more water (again it depends on the tastes; I like a soup not too brothy)
- Taste and regular salt
- When cooked, add a few more basil leaves
- Serve warm or at room temperature with a drizzle of oil and freshly ground black pepper.
