Simple Cold Lentil Salad - Delicious Resistant Starch
After reading a recent article by Mark Sisson about resistant starches, I was inspired to share this very simple but very delicious (opinion) way to enjoy lentils. While most people eating Primal Blueprint or Paleo diets avoid legumes, I have been known to eat lentils here and there. Oddly I enjoy them the most cold--whole-y unaware that "cooked then cooled" was a way to create more resistant starch in a food (type three). Not going to debate resistant starch or legumes or whatnot here, but suffice it to say that while I don't eat a TON of lentils, I do enjoy them and occasionally have them as a snack (this recipe) or as the "potatoes" in a meat and potatoes dinner configuration (lamb chops and spiced lentils would be a favorite example)
Ingredients
- 1 cup lentils dry French, regular green, or black beluga varieties
- 3 cup water
- 1 sea salt
- 1 black pepper
- 3 T olive oil the most fragrant you can get
- 2 T balsamic vinegar
Instructions
- After imagining some folks might not know where to start when faced with the abstract concept of "cooked then cooled legumes" I was reminded of this little easy treat. The best part is making the lentils ahead is seriously easy.
- Grab a saucepan, add 1 cup of rinsed (and look through them for stones or non-lentil items) organic dry green lentils, and 3 cups water.
- Bring to a boil then simmer covered for 20-22 minutes. I also really like to use depuy lentils or any variety of special heirloom black lentils etc. The only kind to avoid is red lentils which no longer have their outer coating. While red lentils are great cooked down to mush and heavily spiced (think Indian food - dal), we need the solid whole lentils for this recipe. Also, if you have chosen a kind of unusual lentil, please use the cooking directions on their package instead of the general directions above.
- After they are no longer crunchy and are cooked through (but not obliterated), take the pan off the heat and transfer the drained lentils to containers which can be easily covered and stored in the refrigerator. I like to let the lentils cool a good bit before adding the lids and putting them away in the fridge.
- The next day, put the chilled lentils in a bowl and add the other ingredients, adjusting the pepper and salt to your liking. Alternately you can make a "fancy" version by adding in a pinch of dried herbs de Provence, or pinches of minced fresh parsley and thyme.
- There's a much more classic French version of this floating around on the internet, but this is my pared down everyday version that seems to be very satisfying. List your variations in the comments area below!