Basque chefs reveal the secret to perfect lentils
Lentils have been part of the Western diet for centuries and are prepared in multiple ways according to local and family tradition. However, almost no one has managed to find the perfect point that maintains both taste and nutritional value. Basque chefs have clearly seen that the key is a simple but essential sauté.
Martín Berasategui, Karlos Arguiñano, and David de Jorge, three of the most prestigious names in Basque cuisine, agree that to prepare perfect lentils you must take care of freshness and proportion, and above all, add a sauté of extra virgin olive oil, sliced garlic, and paprika. This technique, which seems simple, is what guarantees that the lentils are at the optimal point of cooking and flavor.
The secret of Basque chefs to cook perfect lentils
⏱️ Cooking time: approximately 30-40 minutes
🔥 Calories: 100 g provide approx. 116 kcal
👨🍳 Difficulty: easy
1. Initial preparation and proportions
First of all, the freshness of the lentils is fundamental. The three chefs recommend using 70 grams of lentils per person and 200 ml of water to cook them. Pre-soaking is a step that is not always followed, but it helps achieve a softer and more homogeneous texture.
Once the lentils are tender after boiling, they must be well drained to eliminate excess water, preventing the dish from becoming watery.
2. the key sauté
In a pan, plenty of olive oil should be heated and the sliced garlic added, letting it cook until it begins to release aroma but without burning. Next, a teaspoon of paprika is added, which provides a touch of intensity and unmistakable color.
After frying for six minutes, the lentils are beaten in the pan, mixing everything carefully. It should be kept on medium heat for three more minutes before turning off the heat.
Nutritional benefits of lentils
1. Essential proteins and minerals
For every 100 grams of dry lentils, the body receives up to 25 grams of protein, ideal for vegetarian or vegan diets. They are also a rich source of fiber, complex carbohydrates, and B vitamins, such as B1, B6, and folate, essential for cell production and nervous system functioning.
The iron they provide (7.5 mg per 100 grams) helps prevent anemia and it is recommended to combine it with foods rich in vitamin C, such as kiwi or red pepper, to improve its absorption.
2. Cholesterol control and satiety
Lentils help regulate cholesterol and blood sugar, while promoting intestinal transit, combating constipation. Their regular consumption generates a satiety effect that helps control daily caloric intake.
This property means they are often recommended by nutritionists in balanced and healthy diets.
Step-by-step recipe: the sauté that makes the difference
| Step | Instruction |
|---|---|
| Step 1 | Cook the lentils with water in the proper proportion until tender. |
| Step 2 | Drain the lentils and let them lose excess water. |
| Step 3 | In a hot pan, fry the sliced garlic in olive oil until aromatic. |
| Step 4 | Add the paprika and stir quickly to avoid burning. |
| Step 5 | Add the lentils to the pan and mix well with the sauté. |
| Step 6 | Keep on medium heat for three minutes and then turn off the heat. |
With this method, lentils gain in flavor and texture, becoming a dish that respects their nutritional value. This technique has been confirmed by Basque chefs, who defend simplicity but excellence in traditional cooking.
The reality is that with a sauté as simple as this, lentils can go from being an everyday dish to a gastronomic experience with personality and recognized flavor.
