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Pulses should never be missing from a healthy and sustainable diet. Source of noble proteins, they were once called “the meat of the poor”. Today, they are one of the most popular proposals not just in vegetarian/vegan restaurants.
Lentils are among the most versatile legumes, also appreciated by the little ones. Red lentils, in particular, due to their delicate taste, are also ideal for feeding children. Like other legumes, red lentils are also an important ally for health, as they help, for example, to regulate blood sugar. Gluten-free, rich in flavonoids, useful for counteracting antioxidant activity, red lentils are rich in vitamins and minerals essential for metabolism. They are particularly suitable for creamy velvety soups.
The choice of few but quality ingredients is the key to a tasty and healthy dish. Extra virgin olive oil is one of the staple foods. Saving on the quality of a product so rich in essential nutrients for proper development in the growth phase and later to maintain a correct lifestyle is a poor choice.
The combination for this lentil cream is the Greek OLITHEA EVOO, whose characteristics blend perfectly with the ingredients of the recipe.
If you wish to combine wine, Libalis Rosé 2021, is the proposal, by Spanish cellar Castillo de Maetierra, reviewed by Piero Pardini, which goes best with this vegan and sustainable dish. Floral notes reminiscent of dog rose and peach in bloom, accompanied by a scent of fruity notes of lemon, peach and thigh pear.
Ingredients for 2-4 servings
1 onion, cut into strips
1 clove of garlic, grated
250 g red lentils
2 dried bay leaves
lukewarm water, to taste
1 sprig of parsley
4 tablespoons of artisanal EVOO (OLITHEA suggested choice)
A pinch of sea salt
1 dry chilli
- Heat two generous spoons of Extra virgin olive oil in a high-sided saucepan over low heat. Add the onion and brown.
- Add the garlic and mix. Add the lentils and mix for a few minutes. Add the bay leaves and enough warm water to cover the lentils (add more as it is absorbed).
- When the lentils have the desired consistency, remove from the heat. Allow to cool slightly, then blend until a creamy consistency is obtained.
- Heat the soup for 2-4 minutes.
- Serve warm with chopped chilli, parsley and a squeeze of lemon.