Rachel's Raw Food World

How To Prepare Lentils Raw Food Diet




An image showcasing a vibrant, colorful bowl filled with an assortment of uncooked lentils in different varieties - red, green, and black

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Are you looking to add more nutritious and delicious options to your raw food diet? Look no further than lentils! These versatile legumes are not only packed with essential nutrients, but they are also incredibly easy to prepare.

In this article, we will guide you through the process of preparing lentils for a raw food diet, from soaking and sprouting to cooking and storing. By following these simple steps, you can optimize the digestion and nutritional value of lentils, ensuring that you get the most out of this superfood.

Whether you want to create a hearty lentil soup, a satisfying lentil-based snack, or even a delectable lentil dessert, we’ve got you covered. So let’s dive in and discover the wonderful world of lentils on a raw food diet!

Key Takeaways

  • Soaking lentils overnight helps optimize digestion and nutritional value.
  • Sprouting lentils enhances their nutritional value and makes them easier to digest.
  • Lentils can be incorporated into salads, wraps, smoothies, and desserts to boost their nutritional value.
  • Proper storage techniques, such as keeping lentils in airtight containers in a cool, dry place, ensure their freshness.

Soaking Lentils for Optimal Digestion

To optimize digestion and unlock the full potential of lentils in your raw food diet, you should soak them overnight using this simple yet essential technique.

Soaking lentils is a fundamental step in preparing them for consumption as it helps to break down the hard-to-digest components and neutralize the anti-nutrients present in the seeds.

There are different soaking techniques you can try, but the most common one involves rinsing the lentils thoroughly and then placing them in a bowl or container filled with water. Make sure to use enough water to fully submerge the lentils as they’ll expand during the soaking process. Allow the lentils to soak for at least 8 hours or overnight.

The benefits of soaking lentils are numerous. Firstly, it helps to remove phytic acid, a compound that can interfere with the absorption of important minerals like iron and zinc. Soaking also reduces the levels of enzyme inhibitors, making the lentils easier to digest. Additionally, soaking can help improve the lentils’ texture and taste, making them more enjoyable to eat.

By taking the time to soak your lentils before consuming them in your raw food diet, you’re ensuring optimal digestion and maximizing the nutritional benefits they provide. So don’t skip this crucial step and start reaping the rewards of soaking your lentils today!

Choosing the Right Type of Lentils

If you really want to elevate your culinary prowess, you’ll want to make sure you pick the most exquisite variety of lentils for your plant-based feast. Lentils come in various types, each with its own unique characteristics and flavors.

When choosing the right type of lentils for your raw food diet, consider the following:

  • Red Lentils: These lentils cook quickly and have a delicate, slightly sweet flavor. They’re perfect for soups, stews, and Indian dishes like dal. Adding red lentils to your lentil recipes will give them a vibrant color and a creamy texture.

  • Green Lentils: Known for their robust earthy flavor, green lentils hold their shape well when cooked. They’re ideal for salads, side dishes, and lentil burgers. Including green lentils in your raw food diet will provide you with a good source of protein, fiber, and essential nutrients.

Choosing the right type of lentils can truly enhance the taste and nutritional benefits of your dishes. So go ahead and experiment with different varieties to discover your favorite lentil recipes. Incorporating lentils into your raw food diet not only adds a delicious element to your meals but also offers numerous health benefits.

Washing and Rinsing Lentils

Before diving into the culinary wonders of lentils, it’s crucial to start with a simple yet important step: give your lentils a good wash and rinse!

Washing lentils is an essential part of preparing them for consumption, as it helps remove any dirt, debris, and impurities that may be present. To wash your lentils, start by placing them in a fine-mesh sieve or colander and running them under cold water. Gently swish the lentils around with your fingers to ensure that all sides are thoroughly cleaned.

Rinsing lentils not only helps with cleanliness but also offers several benefits. Firstly, rinsing removes the enzyme inhibitors that can make lentils difficult to digest. This simple step can help reduce any discomfort or bloating that may occur after consuming lentils. Additionally, rinsing lentils can help remove excess starch, which can cause the lentils to become mushy when cooked. By rinsing them, you can ensure that your lentils retain their shape and texture when prepared.

Washing and rinsing lentils is an important step in preparing them for a raw food diet. By following proper washing techniques and taking the time to rinse them thoroughly, you can ensure that your lentils are clean, easy to digest, and maintain their desired texture when cooked. So, don’t skip this simple step and enjoy the delicious benefits of properly prepared lentils in your raw food diet!

Sprouting Lentils for Enhanced Nutritional Value

Sprouting lentils can greatly enhance their nutritional value, increasing their vitamin and mineral content by up to 40%. Sprouted lentils are a fantastic addition to a raw food diet, as they provide a plethora of health benefits. Not only are they packed with nutrients, but they’re also easy to digest and can even help improve digestion.

One of the great things about sprouted lentils is that they can be used in a variety of recipes. You can add them to salads, wraps, or even blend them into a delicious hummus. Sprouted lentils can also be used as a topping for soups or stews, adding a crunchy texture and a boost of nutrients.

In addition to their versatility in recipes, sprouted lentils also offer several benefits. They’re a rich source of protein, fiber, and antioxidants, which can help support overall health and well-being. Sprouted lentils are also low in calories and fat, making them a great option for those looking to maintain a healthy weight.

To sprout lentils, simply soak them in water for about 8-12 hours, then rinse and drain. Place them in a sprouting jar or a mesh strainer and let them sit at room temperature, rinsing and draining them twice a day. Within a few days, you’ll have fresh, crunchy sprouted lentils ready to enjoy. So why not give sprouted lentils a try and reap their many benefits in your raw food diet?

Cooking Lentils on a Raw Food Diet

Cooking lentils on a raw food journey allows you to discover a whole new world of delicious flavors and textures. While lentils are typically consumed sprouted or soaked on a raw food diet, cooking them can add variety to your meals.

Here are three cooking techniques and flavor combinations that can elevate your lentil dishes:

  1. Boiling: Boiling lentils is a simple and quick method. Add them to a pot of boiling water and cook until tender. You can then season them with herbs, spices, or a dash of lemon juice for a refreshing taste.

  2. Sautéing: Sautéing lentils in a little oil or vegetable broth can bring out their nutty flavor. Add chopped onions, garlic, and your favorite vegetables for a colorful and nutritious dish. You can also experiment with different spices like cumin, paprika, or turmeric to enhance the taste.

  3. Baking: Baking lentils can create a crispy texture and add depth to their flavor. Toss them with olive oil, salt, and your choice of spices, then spread them on a baking sheet. Bake at a low temperature until they become crunchy and golden brown.

By exploring these cooking techniques and flavor combinations, you can create a variety of delicious lentil dishes that’ll keep you satisfied on your raw food journey.

Incorporating Lentils into Salads and Wraps

Transform your salads and wraps into vibrant and satisfying meals by adding the protein-packed goodness of lentils. Lentils are a fantastic addition to a raw food diet, offering numerous health benefits. They’re rich in fiber, which aids in digestion and helps maintain a healthy weight. Lentils also contain essential vitamins and minerals, including iron, folate, and potassium, which are important for overall well-being.

Incorporating lentils into salads and wraps is a simple and delicious way to boost the nutritional value of your meals. Start by sprouting your lentils to increase their nutrient content and make them easier to digest. Add a handful of sprouted lentils to your favorite salad greens for a satisfying crunch and a protein boost. You can also mix them into a raw vegetable wrap for an added protein punch.

If you’re feeling adventurous, try incorporating lentils into your smoothies. While this may sound unusual, lentils are a versatile ingredient that can add creaminess and thickness to your smoothie while providing a protein boost. Simply blend cooked and cooled lentils with your favorite fruits and vegetables for a nutritious and filling smoothie option.

Incorporating lentils into salads, wraps, and even smoothies is a creative way to enhance the nutritional value of your raw food diet. So go ahead and experiment with different ways to enjoy the protein-packed goodness of lentils in your meals. Your body will thank you for it!

Creating Raw Lentil Soups and Stews

Add a hearty and comforting touch to your meals by diving into the world of raw lentil soups and stews, where flavors blend together like a symphony of warmth on a chilly day. Creating raw lentil soups and stews isn’t just delicious, but it’s also a nutritious way to incorporate lentils into your raw food diet. Here are four reasons why you should give it a try:

  1. Nutrient-rich: Raw lentils are packed with essential nutrients like protein, fiber, iron, and folate. By incorporating them into your soups and stews, you can boost the nutritional value of your meal.

  2. Creamy texture: When soaked and blended, raw lentils create a creamy base for your soups and stews. This adds a velvety texture and richness without the need for dairy or heavy creams.

  3. Versatility: Just like cooked lentils, raw lentils can be used in a variety of soup and stew recipes. Whether you prefer a spicy lentil curry or a comforting lentil and vegetable stew, the possibilities are endless.

  4. Unique flavors: Raw lentils have a distinct earthy flavor that adds depth to your soups and stews. Pair them with aromatic spices and fresh herbs to enhance the taste and create a truly satisfying meal.

In addition to soups and stews, you can also get creative by incorporating lentils into raw food sushi or creating raw lentil smoothies. These innovative recipes allow you to enjoy the benefits of lentils in exciting and unexpected ways. So grab your blender and start exploring the world of raw lentil soups and stews today!

Making Lentil-based Raw Food Snacks

Get ready to whip up some delicious and nutritious lentil-based snacks that’ll satisfy your cravings and keep you energized throughout the day! Lentils aren’t just a great source of protein and fiber, but they also offer a wide range of vitamins and minerals.

Incorporating lentils into your raw food diet can be a game-changer when it comes to snacks. One tasty option is to make lentil-based smoothies. Simply blend soaked lentils with your favorite fruits, like bananas, berries, or mangoes, and add some almond milk or coconut water for a creamy and refreshing treat. This smoothie will not only provide you with a good amount of protein but also give you a boost of vitamins and antioxidants.

Another fantastic snack idea is to make raw lentil energy bars. Start by blending soaked lentils with dates, nuts, and a touch of honey or maple syrup for sweetness. Press the mixture into a baking dish and refrigerate until firm. These homemade energy bars are a perfect on-the-go snack that’ll keep you satiated and provide you with a good dose of energy.

Incorporating lentils into your raw food diet doesn’t have to be boring. With these lentil-based smoothies and energy bars, you can enjoy delicious and nutritious snacks that’ll keep you fueled and satisfied throughout the day.

Using Lentils in Raw Food Desserts

Indulge yourself in delectable desserts by incorporating lentils into your raw food creations, giving you a guilt-free way to satisfy your sweet tooth. Lentils may not be the first ingredient that comes to mind when you think of desserts, but they can actually add a nutritious twist to your sweet treats.

One way to use lentils in desserts is by adding them to smoothies. Blend cooked lentils with your favorite fruits, such as berries or bananas, for a creamy and protein-packed smoothie.

You can also incorporate lentils into raw energy bars. Simply process cooked lentils with dates, nuts, and other ingredients of your choice, then shape them into bars and refrigerate until firm. These lentil-based bars are not only delicious, but they also provide a great source of energy and nutrients.

Lentils are a versatile ingredient that can be easily incorporated into your raw food desserts, allowing you to enjoy satisfying treats without compromising your health goals. So why not give lentils a try in your next dessert creation? You might be pleasantly surprised by the delicious results.

Storing and Preserving Raw Lentils

Ensuring the long-lasting freshness of your nutritious lentils is key to maintaining their flavor and enhancing your culinary creations. Here are some tips for preserving and storing raw lentils:

  • Store in an airtight container: Transfer your raw lentils into airtight containers or sealable bags to protect them from moisture and pests. This will help prevent spoilage and maintain their quality.

  • Keep in a cool, dry place: Store your lentils in a cool and dry pantry or cupboard away from direct sunlight. Exposure to heat and sunlight can cause the lentils to spoil or lose their nutritional value.

  • Avoid storing near strong odors: Lentils can easily absorb strong odors from other foods, so it’s best to keep them away from spices, onions, and garlic. This will help maintain their natural flavor and prevent any unwanted taste.

  • Check for any signs of spoilage: Before using raw lentils, always check for any signs of mold, discoloration, or foul odor. If you notice any of these, discard the lentils as they may be spoiled and could cause foodborne illness.

  • Properly store cooked lentils: If you’ve cooked lentils that you want to store, let them cool completely before transferring them into airtight containers. Cooked lentils can be refrigerated for up to 5 days or frozen for longer storage.

By following these tips, you can ensure that your raw lentils stay fresh and ready to use in your delicious raw food creations.

Frequently Asked Questions

Can I eat lentils raw without soaking them?

Yes, you can eat lentils raw without soaking them, but it’s not recommended. Soaking lentils has several benefits. Firstly, it helps to reduce the cooking time and make them easier to digest. Soaking also helps to remove anti-nutrients and improve the nutrient availability. However, if you choose to eat raw lentils, keep in mind that they may be harder to digest, and the nutrition may not be as readily available as when they’re soaked or cooked.

How long does it take for lentils to sprout?

Sprouting time for lentils can vary, but on average it takes about 2-4 days. The benefits of sprouted lentils are immense! They’re packed with more nutrients, such as vitamins, minerals, and enzymes. Sprouting also increases their protein and fiber content, making them easier to digest. Additionally, sprouted lentils have higher antioxidant levels and better absorption of minerals.

So, if you’re looking for a nutritious addition to your diet, sprouted lentils are a fantastic choice!

Are there any lentil varieties that are not suitable for a raw food diet?

Yes, there are certain lentil varieties that may not be suitable for a raw food diet. Some lentils, such as red lentils, are typically cooked before consumption due to their hard texture and longer cooking time.

However, other lentil varieties, like green or brown lentils, can be soaked or sprouted and enjoyed in their raw form. It’s important to consider the specific lentil variety and its characteristics when incorporating them into a raw food diet.

Can I eat lentils raw without washing them?

Yes, you can eat lentils raw without washing them, but it’s not recommended. Washing lentils before consuming them raw is important to remove any dirt, debris, or potential contaminants. This helps ensure that you’re consuming clean and safe lentils. Additionally, washing lentils also helps to remove any natural substances that can cause digestive discomfort. It’s always best to prioritize your health and take the necessary precautions when consuming raw lentils.

Can I use canned lentils instead of raw lentils in raw food recipes?

Using canned lentils in raw food recipes is like cheating the system! It’s a shortcut that saves you time and effort, but at what cost?

Sure, canned lentils are convenient, but they lack the freshness and nutritional value of raw lentils. Raw lentils are packed with fiber, protein, and essential nutrients that can be lost during the canning process.

So, while using canned lentils may be tempting, it’s best to stick with raw lentils for a truly wholesome raw food diet.


Congratulations! You’ve now mastered the art of preparing lentils for a raw food diet. By soaking them, choosing the right type, and sprouting them, you’ve unlocked their full potential and enhanced their nutritional value.

Whether you’re creating soups, stews, snacks, or even desserts, lentils can be a versatile and delicious addition to your raw food repertoire. So go ahead and explore the world of raw lentils, and let their rich flavors and wholesome goodness transport you to a culinary paradise.

Happy cooking!

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