Lentils are one of the first plants cultivated by mankind and have been found in ruins in Turkey from around 5,500 BC. Originating in the Mesopotamian region, lentils gradually spread to Egypt, Greece, Rome, India, etc., and are now eaten in various countries around the world.
Among legumes, lentils have the highest iron content, containing 9.0 mg of iron per 100 g, about 1.5 times more than soybeans, kidney beans, red beans, or chickpeas.
In addition, like other legumes, they contains a large amount of dietary fiber and B vitamins such as folic acid, which helps to keep the body in good condition. They are also characterized by being rich in vegetable protein, which is less burdensome to the body than animal protein.
Not only are they highly nutritious, but they are very small, and even though dried, are easy to use and can be cooked in a short time without any preparation, making it great for cooking quickly!
There are various types of lentils, such as skin-on, skin-less, dried, and boiled types.
Those with skin-on are called brown lentils, and are characterized by brown, greenish brown, and blackish brown colors. The skin-less ones are called red lentils and are yellow or orange in color.
Brown and green lentils with skins on have more fiber due to the skin. As they are very small and thin, there's no need to soak in water. They are also suitable for salads as they do not easily fall apart when heated. Of course, they can be cooked for a long time to break down more, and are delicious in stewed dishes such as soup with meat and vegetables.
Skin-less red lentils also do not require soaking time. They are easy for children and the elderly to eat. Since they contains a lot of carbohydrates, they can be used to thicken soups and other dishes when simmered. They have a bright orange color rather than red. Add to potato salad or mix with tuna to create something a little different.
Ingredients
Serves 4-6
4 tablespoons olive oil
2 onions, diced
2 leeks, only white and pale green parts, diced
3 medium carrots, diced
4 celery, diced
2 garlic cloves, chopped
1 1/2 cups red lentils, rinsed
1 15 oz can crushed tomatoes
2 dried bay leaves
8 cups low sodium vegetable broth
Salt
Black pepper
Parmesan cheese for serving
Directions
In a large pot, heat the oil over medium heat.
Sauté the onions and leeks with generous amount of salt until the vegetables are soft and translucent, about 10 minutes.
Add and cook the carrots, celery, and garlic for about 5 minutes.
Add the lentils, tomatoes, bay leaves and vegetable broth. Stir together and bring to a boil. Reduce the heat to medium, uncover and simmer for about 30 minutes until vegetables are tender and lentils cooked and soft enough to be broken down.
Puree about 1/3 of the soup until roughly smooth.
Season the soup with salt and pepper to taste.
Serve with the cheese.
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