How to cook coral lentils?
Red lentils, with their vibrant color and quick cooking time, have become a staple ingredient in many kitchens. Nutrient-rich and versatile, they can be used in a variety of dishes, from soups and salads to curries and stews. In this article, we'll explore the different ways to cook red lentils, offer tips to ensure perfect cooking, and share several delicious recipes to inspire you.
QUESTIONS/ANSWERS
Why choose coral lentils?
Red lentils are not only delicious, they are also very nutritious. They are rich in protein, fiber, iron and B vitamins. They are particularly popular with vegetarians and vegans as an excellent source of plant-based protein. Plus, they cook faster than other types of lentils, making them a convenient choice for quick meals.
Preparing the coral lentils
Before cooking coral lentils, it is important to prepare them well. Here are the essential steps to ensure optimal cooking:
Rinse: Rinse the red lentils under cold water to remove any dust or impurities. There is no need to soak them, which is an advantage over other legumes.
Amount of water: Use about three cups of water for one cup of red lentils. This proportion allows the lentils to cook simultaneously without becoming too mushy.
Cooking: Bring the water to a boil, add the red lentils and reduce the heat to simmer. They usually cook in 15 to 20 minutes. It is important to monitor the cooking to prevent them from completely dissolving.
Salt after cooking: Add salt after cooking the lentils to prevent them from hardening during cooking.
Red lentil cooking techniques
Red lentils can be cooked in several ways depending on the dish you want to prepare. Here are some common techniques:
Cooking in water: The simplest method is to cook the coral lentils in boiling water. This technique is ideal for preparing lentils to be used in salads or as a side dish.
Cooking in broth: To add more flavor, you can cook the lentils in vegetable or chicken broth. This will give them a richer taste, perfect for soups and stews.
Cooking with spices: Adding spices like turmeric, cumin, ginger or garlic to the cooking water can infuse the coral lentils with delicious flavors. This technique is particularly useful for curries and Indian dishes.
Steaming: If you want to preserve nutrients as much as possible, steaming is a great option. Place the rinsed lentils in a steamer basket over boiling water and cover. They will be ready in about 15 minutes.
Red lentil recipes
Now that you know how to prepare and cook red lentils, move on to some delicious and varied recipes to incorporate them into your diet.
Red lentil soup
Ingredients :
1 cup of coral lentils
1 chopped onion
2 carrots, diced
2 cloves of garlic, chopped
1 tablespoon of tomato paste
1 teaspoon of ground cumin
1 teaspoon of turmeric
4 cups of vegetable broth
Salt and pepper to taste
Fresh lemon juice and fresh coriander to serve
Instructions :
In a large casserole dish, heat a little olive oil over medium heat. Add the onion and fry until translucent.
Add the carrots and garlic, and cook for 5 more minutes.
Stir in the tomato paste, cumin and turmeric, and cook for 1 more minute.
Add the coral lentils and vegetable stock. Bring to the boil, then reduce the heat and simmer for 20 minutes, until the lentils are tender.
Season with salt and pepper. Serve with a drizzle of lemon juice and fresh coriander.
Coral lentil curry
Ingredients :
1 cup of coral lentils
1 chopped onion
2 cloves of garlic, chopped
1 piece of fresh ginger (2 cm), grated
1 can of crushed tomatoes (400g)
1 can of coconut milk (400 ml)
1 tablespoon red curry paste
1 teaspoon of ground cumin
1 teaspoon ground coriander
1 teaspoon of turmeric
2 cups of vegetable broth
Salt and pepper to taste
Fresh spinach for serving
Instructions :
In a large skillet, heat a little olive oil over medium heat. Add the onion and fry until translucent.
Add the garlic and ginger, and cook for 2 minutes more.
Stir in the red curry paste, cumin, coriander and turmeric, and cook for 1 more minute.
Add the crushed tomatoes, coconut milk, coral lentils and vegetable stock. Bring to the boil, then reduce the heat and simmer for 20-25 minutes, until the lentils are tender.
Season with salt and pepper. Add the spinach just before serving so it wilts slightly.
Red lentil and vegetable salad
Ingredients :
1 cup of coral lentils
1 cucumber, diced
2 tomatoes, diced
1 red pepper, diced
1 small red onion, chopped
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
Juice of 1 lemon
2 tablespoons of olive oil
Salt and pepper to taste
Instructions :
Cook the red lentils according to the instructions above, then drain and let them cool.
In a large bowl, mix the cooked red lentils with the cucumber, tomatoes, red pepper and red onion.
Add the parsley and mint.
In a small bowl, whisk together the lemon juice, olive oil, salt and pepper. Pour this vinaigrette over the salad and mix well.
Serve chilled or at room temperature.
Tips for cooking coral lentils
Do not overcook: Red lentils cook quickly and can become mushy if overcooked. Monitor the cooking time carefully.
Avoid acidity: Avoid adding acidic ingredients like tomatoes or vinegar at the start of cooking lentils, as this can make them firm. Add them towards the end of cooking.
Flavor Combinations: Red lentils pair well with a variety of spices and herbs. Experiment with cumin, turmeric, coriander, curry, ginger and garlic for rich, complex flavors.
Complete Protein: Combine coral lentils with grains like rice or quinoa to get complete proteins, especially important for vegetarian and vegan diets.
Texture: If you prefer a firmer texture, reduce the cooking time. For a creamier texture, cook a little longer and partially mash the lentils.
Benefits of coral lentils.
Red lentils are not only tasty, but also have many health benefits:
Rich in protein: It is rich in plant proteins, therefore ideal for vegetarian and vegan diets.
Fiber content: They contain a lot of fiber, which helps with digestion and blood sugar regulation.
Vitamins and minerals: Coral lentils are therefore an excellent source of B vitamins, iron, phosphorus, magnesium and zinc. This makes it a complete food from a nutritional point of view.
Low Calorie: Yes, red lentils are considered a very low calorie food.
For 100g of raw red lentils, there are approximately 353 calories.
This value drops to around 165 calories per 100g once cooked. (Interesting no :)
This difference comes from the fact that cooking facilitates the assimilation of nutrients and reduces the water content of lentils.
Coral lentils therefore have a lower caloric density than other legumes such as dried beans – around 335 calories per 100 g raw – or chickpeas – 364 calories per 100 g raw.
This food is therefore particularly interesting for people who monitor their daily calorie intake, as part of a balanced diet or diet.
On the other hand, red lentils have a very high content of dietary fiber, proteins and minerals, which add to their nutritional value. Their consumption thus provides essential nutrients while remaining within a moderate caloric intake.
This, in effect, comes full circle: red lentils are both a versatile and nutrient-packed ingredient that can be used to add color and flavor to soups, curries, salads, as a side or in any salad. no matter what dish.
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