Lentejas -- Lentils through the Lens

I first came to Spain almost five years ago for a month-long, intensive Spanish course in Salamanca.  Every time I travel I am most interested in the local food.  I had no idea what Spanish food would be like.  For some  ignorant reason I thought it would be like Italian food, or even the origin of Mexican food, but I  was wrong.  After a week of good, Spanish home-cooking I discovered so many new provisions, one of the most interesting being lentils.

According to the Oxford dictionary, 'lentil' comes from the Old French word lentille, which comes from the Latin word lenticula, a diminutive of lent-, lens.  Curiously, the word 'lens' comes from the word for lentil because of its similar shape.  In Spanish the word for 'lentils' is lentejas and the word for 'lens' is lente.  In Spain lentejas can refer to the plant, the seed, or the dish.  

Lentils are a staple in the Spanish diet, but I was surprised one day to learn that a bag of lentils I had bought   came from the U.S.A.  They originated in the Mediterranean and Africa, but now are cultivated around the world.  As the Food and Agriculture Organization of the United Nations informs, Canada is the world's largest producer of lentils with 1,531,900 tons produced in 2011.  In the same year the United States produced 214,460 tons and Spain an estimated 38,000.  Now, as I find this statistic extremely depressing and I am pro-local food, I must say that if you live in the U.S.A. or Canada, EAT LENTILS!

Since I live in Spain I prefer to eat Spanish lentils, so I grin and bear it and I pay about 1 or 2 euros more just to get lentils grown in Spain.  The two most common types of lentils in Spain: the Castellana and the Pardina.  The Castellana is a grayish-green color and the Pardina is a grayish-brown color.  The two varieties taste great, but I prefer the smaller, darker Pardina.  You will have made a good decision no matter which variety you choose.  

These small legumes are some of the healthiest foods you can eat.  They are rich in fiber and protein, but low in fat and calories.  The United States Department of Agriculture states that per 100 grams of lentils there are 7.9 grams of fiber, 9.02 grams of protein, only 114 calories, and only 0.38 grams of total fat.  This amazing combination means that they are good for your heart, digestive health, and weight loss.  You can look at the USA Dry Pea and Lentil Council website for more information on the health benefits of lentils and other pulses.   

Not only are lentils really healthy, but they taste great too.  I have to admit that I do not eat much red meat, so fish and legumes are my main sources of protein.  I eat legumes for lunch three or four days a week and I realize that the more I eat legumes, the more I feel like I am eating meat.  Lentils have a very meaty taste and can make up for meat on the lunch or dinner table.  Here in Spain they are typically made with a bit of chorizo sausage or even blood sausage which are supposed to give them flavor.  However, this dish can be made using a variety of ingredients.

I usually make my lentils with vegetables only.  My recipe for lentils varies depending on what I have in the refrigerator at the time.  I have used green beans, zucchini, eggplant, and artichokes.  The recipe I provide below features artichokes.  There are many methods for making lentil soup in Spain, but I will teach you how I normally make them.  In a few easy steps I will show you how to make a quick, healthy, Spanish dish in less than two hours.  Eat these and other legumes a few days a week and just wait for the health benefits to start kicking in!

Equipment
Large pot
Chopping knife
Wooden spoon
Chopping board
Colander

Ingredients

500 grams of lentils (I used the Pardina variety)
1 medium-sized onion
1 medium-sized red bell pepper
2 medium carrots
3 artichokes
2 cloves garlic
1 bay leaf
Sweet Spanish paprika
Salt
Olive oil


Instructions

1. Carefully check the lentils for small pebbles and remove them.  I usually find a few.  Wash the lentils and put them aside. 
2. Peel and dice the onion and carrots to approximately the same size.  Dice the pepper to the same size.  Peel the garlic, but do not chop it.  Prepare the artichokes by removing the tough petals, the stem, and the top part reserving only the hearts.  Chop them into small pieces.  
3. Heat the oil over medium heat in the pot.  When it is ready add the garlic, onion, pepper, and carrots.  Cook until the ingredients start to soften a bit, about 10 minutes.  Then add the artichokes and cook for another five minutes.  
4. Add the lentils, bay leaf, paprika and salt to the pot.  Cover with cold water and increase the heat to medium-high.  (If more water is needed later, you can add it.  I personally prefer thicker lentils.)  
5. The lentils need to be kept at a steady, soft boil.  Keep an eye on the amount of water and taste for salt as you cook.  Stir the lentils often to avoid them sticking to the bottom of the pot.  The lentils will probably take about 45 minutes, but you should taste them first to see if they are soft.  
6. If the salt is good and the lentils are soft your first pot of lentils is ready!  Let me know if you have any questions by writing me a comment below.