Lentils are a type of legume native to western Asia and North America. It is one of the first domesticated crops and was very important in the diets of the inhabitants of the Indian subcontinent, ancient Rome and Egypt. However, there are still many doubts about how to cook lentils, how long to cook them, if they need to be soaked or how to use them in recipes. In this article we clear up all doubts.

Main types of lentils

To this day they continue to be a staple food in many regions of the world. We can find dry lentils, in packages, or cooked, in jars, both alone and with vegetables and other ingredients. Dry lentils are cheaper, yield much more and allow you to prepare anything you want with them. They also last a long time in the pantry.

The main producers of lentils are Canada and India. In Spain they are produced in Castilla-La Mancha and some provinces of Castilla y León. The varieties most grown here are:

• Castilian blonde or lenses: It is the largest of all, tan in color.
• Blonde from La Armuña: It is grown north of Salamanca and is the basis of the production of the Denomination of Origin “Lenteja de la Armuña”. It is like Castilian blonde but more greenish.
• Pardina: It is smaller, 4-5 mm, brownish-brown in color, and is cultivated in Castilla y León. They tend to be the most popular because they have a mild flavor and thicken the broths (and turn them brown). They are originally from India. The DO Tierra de Campos pardina lentil is grown in the northwestern provinces of Castilla y León.
• Verdina: They are green varieties with black spots, very small and with a very pleasant flavor. They are grown in both Castilla-La Mancha and Castilla y León. They are the ones that take the least time to cook.
• Puy: They are small, green-brown, rounded, and they keep their shape well after cooking. They are loose and are often used a lot in restoration.
• Peeled lentils (yellow color): They are normal lentils but without the pigmented skin. They tend to fall apart when cooked. People who get a lot of gas from lentils feel better. Also by peeling them we reduce their tannin content (which can reduce protein digestibility).
• Red lentils: They are the basics of the Middle East and we already see them in all supermarkets. They cook quickly, have a sweeter flavor and are anywhere from tender to crumbly, depending on the type of cooking. They give less gas to people who are not very used to eating legumes.

How long should lentils soak?

To cook them we have to take into account the type of lentils we are going to use. Although it is generally said that it is not necessary to soak them, some varieties will benefit from this step, since it reduces its phytate content (improves the bioavailability of nutrients) and its cooking time.

If you live in an area with hard or very hard water, add a little baking soda to the soaking water (1 teaspoon per liter) to help it absorb the water better and hydrate it.

They need soaking:

• Blondes (4-8 hours)
• Castellanas (4-8 hours)
• Pardinas (2-8 hours)
• Verdines (2-8 hours)
• Puy (30 minutes-4 hours)
• Beluga (30 minutes-4 hours)

They do not need soaking:

• thin-skinned lentils
• red lentils
• Peeled yellow lentils

How to cook lentils in a normal pot

Before cooking them, eliminate the soaking water to get rid of some of the antinutrients. Look at the instructions on the package, because many times they come with tables with cooking times. In a normal pot they will take longer than in a pressure cooker, but if we let them soak we reduce the cooking time in both cases.

How long to cook lentils in a normal pot

To cook them in a normal pot, add the lentils and plenty of water (approximately three times as much water as lentils). You can cook them as is and then use them however you want, or add salt, spices, vegetables, etc., and directly prepare a stew or pot for several days.

Put it on high heat and when it starts to boil, lower the heat. At this moment the cooking minutes begin to count. These are the indicative cooking times depending on the type of lentil in a normal pot:

• Blondes: 20-25 minutes (if they have been soaking)/ 30-35 minutes (if they have not been soaking)
• Castellanas: 20-25 minutes (if they have been soaking)/ 30-35 minutes (if they have not been soaking)
• Pardines: 18-22 minutes (if they have been soaking)/ 30 minutes (if they have not been soaking)
• Verdinas: 18-22 minutes (if they have been soaking)/ 30 minutes (if they have not been soaking)
• Puy: 18-20 minutes (if they have been soaking)/ 25-30 minutes (if they have not been soaking)
• Beluga: 15-18 minutes (if they have been soaking)/ 22-26 minutes (if they have not been soaking)
• Yellow: 20-25 minutes (no soaking)
• Red: 20-25 minutes (no soaking)

How to cook lentils in a pressure cooker

Remember that to cook legumes in the pressure cooker We have to put the legumes and enough water to cover them well, but without exceeding ¾ of the pot’s capacity (the manufacturer’s instructions will give you the maximum).

Close the pot tightly, Put it on high heat and when it starts to “beep” (steam will come out of the valve) put it on low heat and start counting the minutes of cooking.

Once the time has passed, turn off the heat, remove the pot and let it cool so that it loses pressure. Open it and check your lentils. If they are missing a little, there is no problem putting them back on the fire.

How long to cook lentils in a pressure cooker

In a pressure cooker all the legumes cook very quickly. They also usually include these times in the package information. These are the Indicative cooking times for lentils in a pressure cooker depending on the type:

• Blondes: 10-15 minutes (if they have been soaking) / 15-18 minutes (if they have not been soaking)
• Castellanas: 10-15 minutes (if they have been soaking) / 15-18 minutes (if they have not been soaking)
• Pardinas: 10-15 minutes (if they have been soaking) / 15-18 minutes (if they have not been soaking)
• Verdinas: 10-12 minutes (if they have been soaking) / 12-15 minutes (if they have not been soaking)
• Puy: 10-12 minutes (if they have been soaking) / 12-15 minutes (if they have not been soaking)
• Beluga: 10-12 minutes (if they have been soaking) / 12-15 minutes (if they have not been soaking)
• Yellow: 10-12 minutes (no soaking)
• Red: 10-12 minutes (no soaking)

How to germinate lentils

Another way to treat lentils so you can eat them is by sprouting them. In this case we will always use whole lentils (not peeled), of the variety we want. To germinate them:

1. We will give them a initial soak, without baking soda or salt, for 12 hours, after which we drain them well and transfer them to the container where we are going to germinate them, which can be, for example, a tupperware large rectangular
2. You just have to put the lentils, put a little water so that they are all hydrated, and cover it with a thin cloth or transparent film with holes.
3. Change their water daily so that they don’t go bad or get mold.
4. In about 3 days you will have edible sprouts. If you leave them for a couple more days, the seed will also be soft and you can eat them whole, without removing any part.

Sprouted lentils should be stored in the refrigerator and consumed as soon as possible. They can be eaten both raw and cooked.

Recipes with lentils

With cooked lentils we can make many dishes:

• Stews and stews: with vegetables, and if we want also brown rice. You can prepare the classic lentils with chorizo ​​using vegan chorizo.
• Curry: many are made with lentils, check out Indian recipes. You can also prepare rice and lentil doshas
• Salads and salads. Perfectly cooked lentils are great for salads and salads. You just have to drain them well.
• Meatballs, hamburgers, pasta… With cooked lentils we can make meatballs and hamburgers, since they are a protein and quite cohesive ingredient. Here you have vegan recipes with lentils. There are also recipes to prepare homemade lentil pasta.

How to preserve lentils

When you buy lentils, look at the expiration date. After the date indicated by the manufacturer, it is very possible that they will be very difficult to cook, due to all the moisture they have lost. Although they usually take a long time (1-2 years), this must be taken into account.

At home you can keep them in their own package in the pantry, away from moisture and sunlight, or in an airtight container.

If they are already cooked:

• To preserve them, simply store them in jars with their cooking liquid, tightly closed, in the refrigerator, and consume within a maximum of 4-5 days.
• They can also be frozen: drain them very well, dry them a little with kitchen paper and freeze them in freezer bags or suitable containers. Try not to fill them too much so they don’t get crushed.
• When it comes to defrosting them, it is best to put them in a saucepan with water (the entire block of lentils) and put it over high heat, stirring occasionally until they separate.
• If you want to make a stew or stew with them, do the same: add them frozen and add enough water for the broth. They will thaw quickly.

How to preserve lentil proteins

The properties and benefits of lentils are multiple and they constitute a good source of protein. Although they contain less methionine, which makes their proteins not completely complete. But this is not a problem, since we can eat other foods along with lentils or in any other meal. For example, soybeans, sunflower seeds, walnuts, pumpkin seeds, etc. contain a good amount of methionine.

Also keep in mind that lentils, like other legumes, contain bioactive peptides that are released during home processing (germination, cooking, etc.) and during digestion, and that have health benefits: they are antihypertensive and antioxidants.