Cold Lentil Salad Recipe (Vegan) (2024)

FAQs

Can lentils be eaten cold? ›

Lentils either come dried and require boiling or they are ready-cooked. Precooked lentils can be eaten cold or heated up in the microwave.

Some garlic, tomato, herbs and 25 minutes is all you need for the most flavorful, perfectly soft lentils.” But the way they come together will make you pause and maybe giggle: You drop a whole, large tomato and four garlic cloves, jackets and all, into the pot with the dry lentils and herbs.

Canned lentils are already cooked. Just rinse well and they are ready to use. For dried lentils, lay flat on a cookie sheet and pick out any stones. Then rinse and simmer in low-sodium broth or water for 20-30 minutes, until tender.

To prepare lentils, first rinse them in a strainer. Next, place one cup of lentils in a large pot with 2½ cups of water. Bring to a boil, then reduce to a simmer, cover and cook until tender, about 15-20 minutes. Drain well.

If you have any existing gut issues (such as irritable bowel syndrome) or autoimmune conditions (such as Crohn's or Hashimoto's), lectins are likely to be far more problematic for you. Raw or undercooked lentils are exceedingly harmful and can even result in death for some people.

Lentils and beans

In addition to providing protein, pulses like kidney beans and green lentils are good sources of zinc, which contributes to the normal function of the immune system and is a factor in energy and tissue formation.

If you have a few root vegetables hanging out in your fridge, those are also great with lentils, like in this warm lentil and root vegetable salad with parsnips and carrots. Lentils are particularly nice with cheese, as in this grilled halloumi and lentil salad.

Black Beluga lentils have the most flavor, adding a rich, earthy taste and a firm texture that holds up well during cooking. Black lentils will be ready in 20–25 minutes; however, they will fall apart like their brown, green, and red partners once you cook them for too long.

That being said, if you enjoy the taste and texture of cooked lentils, there's nothing wrong with eating them straight out of the can. Just make sure to drain and rinse them first, as canned lentils can be quite salty and may contain additives.

During the canning process, legumes from beans to chickpeas leach out some of their starch and proteins into the liquid, which is sometimes called aquafaba. If you do any vegan cooking, you'll know that aquafaba can be a replacement for egg whites, since it can be whipped into a stable foam for meringues and the like.

Can I eat lentils every day? ›

Most people can enjoy lentils as part of their regular diet without any concern. But lentils also contain natural compounds called anti-nutrients. These substances bind with nutrients like iron and zinc, making them harder for our bodies to absorb. Soaking and cooking lentils can help reduce this effect.

Lentils are a nutritious food that's low-fat and high in protein and fiber. While they make a delicious addition to a soup, stew or salad, you should not eat them raw. No matter which type of lentils you buy, you can easily cook them by boiling your lentils in water on the stove.

Lentils are rich in fibre, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol. They are also a source of energising iron and vitamin B1 which helps maintain a steady heartbeat.

Alternatively, a full complement of amino acids can be achieved by pairing lentils with whole grains such as rice or wheat. Lentils are also a great source of fiber, vitamin B1 and folic acid, and are naturally gluten-free.

Preparation and Usage

For best results, heat through in a pan with a dash of water. Otherwise, tear a 2cm opening at the top and microwave for 45s at 900w, or simply enjoy them cold.

Depending on the temperature in your fridge, cooked lentils will be safe to eat for 2 to 5 days when using a sealed container, filled with the cooking water. By immersing them, your lentils won't dry out and they'll be ready to use whenever you need them - just drain the amount you need.

But first, pick through them and throw away any that look damaged. Red lentils cook the fastest, usually in 5 minutes. The other varieties typically need 20 minutes. You can serve lentils hot with rice or cold in a salad.

Eating lentils can cause gas and bloating because they're high in fiber that your body is unable to break down. While fiber plays a large role in supporting and regulating your digestive system and bowel movements, it can also produce bacteria that leads to cramping and gas pains.