Lentils, like all legumes, have the unpleasant reputation of being hard to digest. They are however one of the most nutritious and tasty of all legumes.
To begin with, they offer the highest amount of protein. They are also rich in fiber, minerals and more specifically in iron and magnesium, but also in potassium, calcium and phosphorus (the latter is important for bone health and allows better absorption of certain vitamins). Finally, they provide vitamin C and B vitamins.
For a long time lentils have been on the top list of vegetarian dishes. But eaten raw, they preserve all their nutritional makeup, which can be damaged by 30 to 50% when cooked (especially vitamin C) – which is a major loss. To eat raw lentils, you just need to sprout them, which takes only 2 to 3 days. They are delicious in salads et go very well with vegetables such as tomatoes, carrots, fresh herbs, onions, leeks and other sprouts, etc. A lentil salad is nourishing and satiating, creating a well balanced meal.
If you find it difficult to digest sprouted lentils, then you could steam them lightly during 5 minutes, which will make them easier to digest by breaking down the cellulose. The nutritional intake will be slightly reduced, but not as much as with traditional long cooking methods. You need to soak and sprout them first, however. They might also taste nicer this way for some people.
Salad of sprouted lentils
Sprout 1 cup (200g) of dry, brown lentils. Soak in pure water overnight and leave to drain all day long, rinsing mornings and evenings in pure water. The plate method works very well here.
For one serving:
– Place a large handful of sprouted lentils in a salad bowl (depending on appetite)
+ 1 grated carrot
+ 1 chunk of leek, or 1 onion, finely chopped
+ 1 tomato, chopped
+ 1 endive or chunk of celery, in thin slices
+ bunch of basil leaves
+ drizzle with your choice of quality oil (walnut and/or olive, for ex.) and applce cider vinegar
+ season according to taste (ginger can be delicious, if you are game!)
BRING MORE RAW INTO YOUR LIFE, ONE DISH AT A TIME!
For more delicious and simple raw food and wellness recipes:
- Receive your free booklet of raw recipes to get started
- Come join a raw food class if you are near Morges, Switzerland
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