Lentils are amazing little beans. Besides being quicker and easier to prepare than most other dried beans, they are packed with fiber that helps reduce cholesterol, manage blood sugar disorders, and prevent digestive problems. Plus they’re an excellent source of a variety of minerals, nutrients, iron and protein, with little to no fat. (You can read more of their health benefits here.) I was looking for a solution for lunches I could bring to work with me on the days I work on campus that would give me protein, but still be relatively healthy and easy to grab and take with me. It has to be easy because I like my sleep and I minimize as much as possible whatever minutes are necessary to be awake and functional before I have to leave for work in the morning. And healthy is a plus because otherwise I might as well just buy food from campus, which will do no favors for my hips and thighs. Or heart or kidneys.
So, a lentil salad was the option I came up with, and I decided to add some flax seed, which has a subtle nutty flavor, to it too (as flax seed is full of healthy omega-3 fats, like the kind in fish, that also helps reduce the risk of heart diseases, diabetes, and menstruation problems).
The recipe I came up with produces enough for (5) 2-cup servings. Cooked lentils last about 3 days in the fridge if they’re in tightly covered containers, and up to six months in the freezer. The idea here is I can make a bunch ahead of time, separate them into little tupperwares, and grab one as I head out the door. We’ll see how it goes this week. I put some in the fridge and some in the freezer. I’m sure the fridge ones will be fine. I’m curious how the fresh ingredients will survive the freezer. I think as long as I eat them within the next week, it should be fine though.
Ingredients
4 cups dry green lentils
1 tomato, chopped
1/2 medium onion, chopped
2-3 tablespoons each, minced: parsley, cilantro
1/2 cup mint, minced
1/2 bell pepper, chopped
5 teaspoons ground flax seed (if you find whole flax seed, it can be ground in a coffee grinder)
salt and red chili powder to taste
juice of 1 lemon and 1 lime
Optional: 4 oz. minced ham (pancetta or canadian bacon)
Directions
1. Rinse lentils and check for any stones or other debris. Bring a large pot of water (12 cups) to boil. Rule of thumb: 3 cups of water per 1 cup of lentils. When the water boils, add lentils and boil for about 30-45 minutes. Mine took about 40 minutes to reach a consistency that was edible but still a little on the crunchier side, as appropriate for salad. If you make lentil soup or stew, you’ll want to boil them longer to get them mushier. When fully cooked, rinse the lentils in a colander for a minute under cold water to bring them to a cool temperature.
2. Chop onions, bell pepper, herbs and mix in with lentils in a large mixing bowl. Add flax seed, lemon and lime juice. Mix well. Add salt and chili pepper to taste. Toss thoroughly.
The ingredients here are merely suggestive. I used red onions, but you could easily substitute with white or yellow onions or even scallions. I made mine heavy on the mint because I love mint – it adds such a fresh bite. But depending on your tastes, you could easily pull out tablespoons of the mixture and play around with various herbs and spices. Nuts or shredded chicken would probably go well too. You could even roast some whole flax seeds and sprinkle them on top. Just roast them over high heat in a cast iron skillet for a couple of minutes until browned and fragrant. (But watch out! When hot they begin jumping like fleas! If you have a splatter guard, now might be an instance where it comes in handy.)
Don’t go overboard with the flax seeds though. They can be difficult to digest and need to be introduced slowly into a diet.
I was really happy with the results…and even more happy when my taste tester (the hubby) gave it a surprised two-thumbs up. The citrus and mint makes it fresh and light, while the lentils and flax seed make it filling, but not heavy. With all the citrus and mint, plus a hint of spice, my husband said it tasted like Thai food, just without the meat. I figure I can’t ask for anything better than that when it comes to a healthy salad, right? If you try it, or come up with other variations, please let me know! I imagine I’ll be looking for new ways to dress it up and change the flavors since I get bored easily. So any new ideas are always welcome! In the meantime, I’ll keep you updated on how the lentil mint salad for lunch idea survives the week.
Yes, do be careful with the flax seeds. They will surprise you if you overeat them…
Heating them is somewhat questionable. I’ve heard horror stories, but then I have also heard that the stories may not be true. It might be best to err on the side of caution, though. The heat of baking, say…in muffins, seems to be o.k. Direct heat in a skillet might be pushing it if you are not careful. Maybe you could roast another type of nut to add that flavor – a few sliced almonds maybe or pecans? Nuts are really healthy and most don’t change a lot when heated like the flax seeds do. The question is whether the flax seeds just lose nutrient value or if they actually transform into a more toxic sort of thing. (Eeek!) I believe you do have to be careful with flax seed oil (which I used to add to my home made oil and vinegar salad dressing) – keep it in the fridge in a dark brown bottle. (Think vampire.)
The lentil salad sounds totally yummy and I completely applaud your lower carb/higher protein change of diet. Oh, yes. It works. You are SO on the right track!
From the studies I’ve read, it sounds like concerns over heating flax seeds or over their toxicity were raised back in the ’70’s and since then the reports have been that heating them doesn’t change them, and while they might have traces of cadmium and cyanide, the traces are so small as to not be of concern. Unless you start chowing down on the flax seed and have like 10 tablespoons in a serving. But I can’t imagine anyone wanting to eat that much flax seed.
But like you say, caution should be used, especially when introducing them into your diet. I think they affect people differently, so it’s good to start slow (say around 1 tsp. of the ground flax seed) and see if any side effects begin to show. And probably try not to have more than a couple of tablespoons in a day.
LOL…I think if you ate that much flax seed it wouldn’t stay in your system long enough to do any real harm!