Lentils, the golden ingredient of Mediterranean cuisine

The humble power of lentils

There are those ingredients that never cry out for attention, but remain eternal precisely because of it.
Lentils belong to that category.
Whether you travel through Spain, Italy or Morocco – they pop up everywhere in stews, salads and simple soups that have been passed down through generations.

Pure, nutritious and affordable, lentils fit perfectly into the philosophy of Mediterranean cuisine: simple products, lots of flavor, and respect for the natural rhythm of cooking.

A piece of history

Lentils are among the oldest cultivated crops in the world.
They were already eaten in ancient Egypt, later appeared on Roman tables and found their way throughout the Mediterranean via trade routes.

In Spain, they symbolize good luck and prosperity – which is why many families eat a plate of spring jackets on New Year’s Eve, as a wish for a bountiful new year.

But above all, lentils tell a story of sustainability and simplicity.
They grow well in dry soil, enrich the soil and require little more than sun and time.

Why lentils are so healthy

Lentils are small, but full of power. They are packed with plant protein, fiber, iron and vitamin B – just what our bodies need to maintain energy for a long time.
They help digestion, stabilize blood sugar and keep you satiated for a long time without feeling heavy.

What makes lentils unique?

• Plant proteins: ideal for those who want to eat less meat.
• Fiber: supports healthy bowel function.
• Minerals: rich in iron, magnesium and zinc – good for energy and resistance.
• Low glycemic index: provides stable energy throughout the day.
• Low fat: perfect for a light, nutritious meal.

In the Mediterranean food pyramid, legumes such as lentils have a permanent place – alongside vegetables, olive oil and whole grains.

Types of lentils and their uses

Not every lentil is the same. The color, taste and texture determine which dish suits them best.

🟤 Brown lentils

The classic – hearty, earthy and ideal for stews or soups.
Use them in a Spanish spring roast estofadas or a simple lentil soup with rosemary.

🟢 Green lentils

Retains their shape well and has a slightly peppery flavor.
Perfect for a lukewarm lentil salad with grilled vegetables and feta.

🟠 Red lentils

Tender and quick to cook – ideal for curries and creamy soups.
Try them with tomato, cumin and lemon for a Mediterranean twist.

⚫ Black lentils (Beluga) = my favorite kind

Little pearls with an elegant bite.
Delicious in salads with pumpkin or as a fancy side dish with grilled fish.

The Mediterranean way of preparing lentils

Mediterranean cuisine is all about simplicity, flavor and good produce.
With a little olive oil, garlic and lemon, turn lentils into something special.

Typical combinations

• Lentils + olive oil + lemon → fresh and pure
• Lentils + tomato + cumin + sweet paprika powder → hot and spicy
• Lentils + garlic + rosemary → savory and aromatic
• Lentils + grilled vegetables + curcúma → colorful and nutritious

💡 Kitchen tip:
Let lentils rest for a while after cooking. Like couscous or rice, they then absorb flavors better.

Inspiration: dishes with lentils

1. Lukewarm lentil salad with grilled vegetables and feta
   → combine green lentils with eggplant, zucchini, bell bell pepper, olive oil and lemon.
2. Red lentil soup with ginger and cumin
   → mild, spicy and ideal for cold days.
3. Mediterranean lentil stew with spinach and tomato
   → pure comfort food with few ingredients.
4. Beluga lentils with roasted pumpkin and tahini dressing
   → perfect as a festive vegetarian main dish.

Frequently asked questions about lentils

Should you always pre-soak lentils, and if so, for how long?

Not always. Red and yellow lentils do not need to be soaked.
Brown, green and black lentils can be soaked for 2 to 4 hours (or overnight), so they cook faster and become more digestible.

Do lentils make you feel bloated?

It can, especially if you don’t eat legumes often.
To avoid that:

• Rinse lentils well.
• Cook them with bay leaf, cumin or fennel seeds.
• Eat small portions if you are not already used to them.

Do you need to rinse lentils before use?

Yes. Always rinse under cold water in a sieve.
This is how you remove dust, starch and possibly salt (for canned lentils).

Do the nutritional values differ by type of lentils?

A little, but not hugely.

• Red lentils: slightly more carbohydrates.
• Green and brown lentils: richer in fiber.
• Black lentils: contain additional antioxidants.
  However, all varieties are nutritious and high in protein.

Do lentils lose nutritional value if you cook them for a long time?

A little, especially vitamins B and some antioxidants are sensitive to heat.
So cook lentils just until tender – soft but not apart.

Can you freeze lentil stew?

Yes, perfect.
Let the stew cool, divide into portions and freeze for up to 3 months.
Thaw slowly and heat with a dash of water or broth.

How long do cooked lentils last?

In the refrigerator 3 to 4 days in a sealed jar.
Delicious cold in salads or hot in a quick lunch with olive oil and herbs.

Mediterranean tip:
Many southern Spanish families keep a jar of cooked lentils in the fridge – ready to mix with some lemon, olive oil and parsley for a healthy lunch in minutes.

Conclusion:

Lentils are the perfect example of what makes Mediterranean cuisine so special: simplicity, flavor and balance.
They are nutritious, sustainable and adapt to every season.

So open that forgotten bag of lentils in your cupboard, simmer them gently with spices and olive oil – and discover how something simple can make your day healthier and warmer.