LENTILS (green or red) - RAGU' DI LENTILS
Lentils as if it were raining coins! A traditional, classic, New Year's Eve superstition, the lentil acquires the symbol of a good omen for the year to come.
Often, this plant, which belongs to the Fabaceae or Leguminosae family, is prepared on this occasion and then re-proposed 365 days later at the same event, forgetting the many organic qualities of this product of our tradition.
What do we risk losing by forgetting them in the larder for a year?
About 100 calories per 100g of boiled product (equivalent to about 30g of dry product), 8g of fibre (1/3 of the recommended daily value), good amounts of magnesium, potassium and calcium. In addition, 100g of boiled lentils provide about 7g of protein, so we cannot define it as a strictly protein food, but it can also contribute considerable doses of this macronutrient in a balanced nutritional plan, especially if combined with cereals in order to balance its biological value. So, goal for the year that has just begun, let's not let the dear, good lentils go mouldy in the cupboard, but rotate them with our legumes (beans, chickpeas, broad beans, peanuts...) in our weekly diet at least a couple of times a week, starting gradually if we are not used to consuming legumes periodically.
Let's now look at a simple recipe for seasoning pasta, lasagne or as a tasty side dish.
LENTIL RAGU
- 40-50g per person dried lentils (better if hulled)
- ½ white onion per person
- ½ carrot per person
- ½ celery per person
- 250ml tomato puree per person
- Vegetable broth to taste
- Oil to taste
- Salt to taste
- Spices to taste
PREPARATION
Finely chop celery, carrots and onion and leave to brown without burning. Thoroughly wash the dried lentils (they do not usually need to be soaked) and then pour over the fried food. Stir thoroughly, then pour in cold water (about 2 times the weight of the lentils), the tomato puree and bring to the boil.
Cook for the necessary time, usually between 20 and 30 minutes, from when it starts to boil, if necessary maintain the liquidity by adding the vegetable stock that has been heated separately. Only at the end adjust the salt according to taste and add the spices (I recommend sweet paprika and chilli pepper).
According to Mediterranean tradition, to make it even richer, you can add a portion of fatty meat, from cotechino to sausage via Calabrian spianata or Spanish chorrizo, to the stir-fry.
(Article by Dr. Paolo Gallo)
