I was thrilled to learn that ¼ cup of cooked green lentils is low in FODMAPs. They are a hearty, filling source of vegan protein and fiber. The trick is finding the right green lentils at the market. Evidently, there are many types of green lentils that range in fiber. Given that the higher the fiber content, the higher in FODMAPs a food is, I opted for Shiloh Farms Green lentils, which has 7 grams per ¼ cup dry serving. Be sure to check labels.
To make this even lower in FODMAPs, I recommend soaking the lentils prior to cooking. This leeches out even more of the problematic carbohydrates and makes them even more digestible. I also soaked them with a couple of pieces of kombu, a seaweed available at Asian markets and natural food stores. Kombu is rich in minerals and helps leech out hard to digest carbohydrates. The end result is delicious and digestible lentils.
The hearty lentils are balanced with a bright herbed citrus vinaigrette and a touch of sweetness from a few raisins. The carrot and red & yellow peppers add gorgeous color and crunch. This makes a great side salad or serve it over arugula for a light lunch.
Makes about 4 cups
½ cup dried green lentils
2 pieces of kombu
2 bay leaves
1 ½ cups cooked brown rice, cooled
4 cloves of garlic, smashed
¼ cup extra-virgin olive oil
3 tablespoons fresh lime juice
3 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
½ teaspoon each of freshly grated lime and lemon zest
½ teaspoon sea salt & freshly ground pepper
¼ cup diced carrots
¼ cup diced red peppers
¼ cup diced yellow peppers
¼ cup minced scallion tops
¼ cup raisins, chopped
1 tablespoon each of minced parsley, mint & chives
1. Place lentils in a medium bowl and cover with water by 2 inches. Add kombu and soak at room temperature for 2 – 4 hours. Drain and rinse.
2. Place lentils in a small saucepan. Add bay leaves and 2 cups water. Bring to a boil then simmer gently for 15 minutes or until lentils are soft but still hold their shape. Drain, rinse with cold water and let lentils cool to room temperature.
3. Combine olive oil with smashed garlic cloves to create a garlic-infused olive oil. Refrigerate for at least 15 minutes. Discard garlic.
4. For dressing: In a container with a lid, combine garlic-infused oil, lime juice, balsamic vinegar, Dijon mustard, lemon & lime zest, and sea salt. Place the lid on the container and shake vigorously until the dressing has emulsified and all ingredients are well combined. Taste and season with additional salt and pepper.
5. In a large bowl, combine lentils, brown rice, carrots, peppers, raisins, and herbs. Add dressing and stir gently to combine. This can be made up to 2 hours ahead or you can serve immediately.