Lenticchie in Umido

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Servings: 4

Origin

• Region: Umbria (Castelluccio)

• Historical Context: Umbria is world-famous for its tiny, thin-skinned lentils grown in the high plains of Castelluccio. This dish is mandatory across Italy on New Year's Eve, where the round lentils symbolize coins, promising wealth and good fortune for the year ahead.

Description

Small brown or green lentils gently stewed in a delicate, savory broth made from a finely minced aromatic base (soffritto) of onion, celery, and carrot, enriched with garlic, fresh bay leaves, and just a hint of tomato paste.

Presentation

Served warm in shallow bowls. While famous alongside winter Cotechino or Zampone sausages, it serves as an excellent year-round earthy companion to roasted pork or grilled lamb.

Ingredients

• 250g dried brown or green lentils (preferably Castelluccio or small French green lentils, rinsed)

• 1 small yellow onion, minced fine

• 1 small carrot, minced fine

• 1 stalk of celery, minced fine

• 2 garlic cloves, left whole and smashed

• 1 tbsp tomato paste (estratto)

• 2 fresh bay leaves

• 750ml vegetable broth or water

• 45ml extra virgin olive oil

• Fine sea salt and freshly cracked black pepper

Step-by-Step Directions

1. Build Soffritto: Heat the extra virgin olive oil in a deep saucepan over medium heat. Add the minced onion, carrot, celery, and smashed garlic. Sauté slowly for 6–8 minutes until the vegetables are soft, aromatic, and translucent.

2. Toast Grains: Stir the tomato paste into the vegetable base, letting it fry for 1 minute until it darkens. Add the rinsed lentils and toss well for 2 minutes to coat them thoroughly in the oil.

3. Simmer: Pour in the vegetable broth (or water) and drop in the fresh bay leaves. Bring the liquid to a boil, then immediately turn the heat down to low.

4. Stew: Cover with a lid and simmer gently for 30–35 minutes. Check the lentils occasionally; they should become entirely tender to the bite but still hold their shape without collapsing into a mushy puree.

5. Reduce: If there is too much liquid left when the lentils are cooked, remove the lid and turn the heat up for 3–4 minutes to let the broth reduce to a rich, thick glaze that coats the legumes.

6. Finish: Discard the bay leaves and garlic cloves. Season with sea salt and black pepper to taste, and finish with a fresh drizzle of raw extra virgin olive oil.

Optional Variations

• Lenticchie della Sila: Incorporate a small pinch of wild fennel seeds into the soffritto base for a distinctly Calabrian herbaceous note.

Cooking Tips

• Never add salt to the cooking water at the beginning. Salting legumes too early toughens their exterior skins, dramatically increasing the cook time and leaving them texturally uneven.

Nutrition Facts

• Calories: 220 kcal

• Carbohydrates: 28g

• Protein: 12g

• Fat: 11g

• Sodium: 340mg