How to Cook Lentils for the Slow Carb Diet

In the Four Hour Body, Tim recommends buying canned beans and lentils because they’re quick and easy. True, and if that’s the only way you’re going to incorporate them into your eating, plan, go for the cans.

The downside to can beans is that there can be a lot of sodium. Yes, of course you can rinse, but according to Eating Well magazine’s nutritional analysis, rinsing canned beans thoroughly removes up to 35 percent of sodium. If you’re watching your sodium intake, you may want to try cooking your own.

Canned beans are also considerably more expensive. On average in Australia, a small bag of dried lentils will yield me 10-12 servings and is about $3.00. A single can on lentils range anywhere from .75 to $1.75 – not horrifically expensive by any means, but if your household is consuming lentils at the same rate as mine, this savings does add up. Things are a bit more expensive in Australia as well, so I’d imagine you can get bulk lentils fairly cheap in the US at a local market or co-op, like Rainbow Grocers in San Francisco.

The basic preparation for lentils is the same, no matter what the end recipe. I do a large batch and put the lentils into containers to refrigerate and then make smaller batches with different seasonings throughout the week. My favorite recipe is still Spiced Bacon Lentils. You can also also cook in a broth or stock and add spices in directly during the cooking process.

Here is the basic recipe:

  1. Rinse the lentils thoroughly in cold water, removing any leaves, twigs, or stones
  2. Cover the lentils with cold water, using 4 cups of water for each cup of lentils.
  3. Bring the water to a boil, cover, and reduce to a simmer.
  4. Cook the lentils for 35-45 minutes, or until tender.

Continue reading here: Slow Carb Greek Pot Roasted Chicken

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Readers' Questions

  • oscar
    How to prepare lentils on slow carb diet?
    1 month ago
  • To prepare lentils on a slow carb diet, follow these steps:
    1. Measure out the desired amount of lentils. The recommended serving size is 1/2 cup of cooked lentils, which is about 100 grams.
    2. Rinse the lentils under cold water to remove any dirt or debris.
    3. In a large pot, combine the lentils with water or vegetable broth. The ratio is usually 1 part lentils to 2 parts liquid.
    4. Add any desired seasonings or spices to the pot, such as garlic, onions, cumin, or bay leaves, for added flavor.
    5. Bring the pot to a boil over medium heat, then reduce the heat to low and cover with a lid.
    6. Let the lentils simmer for about 20-30 minutes, or until they are tender. Stir occasionally to prevent sticking.
    7. Once the lentils are cooked, drain any excess liquid and remove any whole spices if used.
    8. Serve the lentils as a side dish, or incorporate them into salads, soups, or main dishes.
    9. Remember to adhere to the slow carb diet by avoiding high glycemic index foods such as bread, potatoes, and rice. Lentils are an excellent source of protein and fiber, making them a nutritious addition to your slow carb meals.
    • bellisima
      How to cook lentls for diet?
      1 year ago
      1. Sort and rinse the lentils: Before cooking, it's important to sort through the lentils to check for any stones or other debris that may have found their way in. Once any debris is removed, rinse the lentils in cold water.
      2. Saute onion and garlic (optional): If you like a bit of extra flavor in your lentils, you can saute some onion and garlic in a saucepan with a bit of oil.
      3. Add the lentils: Once the onion and garlic are cooked, add the lentils and stir to combine.
      4. Add liquid and seasonings: For every cup of lentils, add 2 cups of liquid (water, broth, etc.) and any desired seasonings.
      5. Bring to a boil: Place a lid on the pot and bring the liquid up to a boil.
      6. Reduce heat and simmer: Once the liquid is boiling, reduce the heat and let the lentils simmer for about 20-30 minutes. Stir occasionally and add a bit more liquid if needed.
      7. Check for doneness: Once the lentils are tender, they are done. If they are still a bit hard, give them a few more minutes of cooking time.
      8. Serve: Once the lentils are cooked, serve them however you'd like. Enjoy!