Crispy Lentil Salad
I don’t know about you, but lately, half of my Instagram feed is people recreating @fitgreenmind’s crispy rice salad.
Fun fact about me: I don’t like crispy rice.
Now, this is blasphemous because crispy rice is a big food in my culture (IYKYK and if you don’t know, order “tadig”the next time you’re at a Persian restaurant); but I just don’t like the texture of the individual crispy pieces between my teeth as I chew.
But to zoom out…I actually don’t love rice.
Again, it’s kinda crazy for a Persian girl to say this because it’s quite literally the food of my ancestors, but it’s the lowest carb for me. Bread, pasta, asian noodles…even potatoes all come before rice for me. In fact, the only rice that I love is sushi rice, but I moderate my intake of it because there truly is nothing more binding for me than white rice. And as you probably know by now, making sure I have a BM is very important to me.
So, when I saw this trend, I thought it could be really fun to swap the rice for a more gut-friendly ingredient, and I decided to go with brown lentils.
Lentils vs. Rice
Switching rice for lentils can have a significant impact on your gut health, bowel regularity, and even bloating because lentils offer a much broader range of nutrients that support digestion, while white rice can be more constipating for some people.
White rice, especially when eaten regularly, is very low in fiber. Fiber is essential for maintaining bowel regularity because it adds bulk to your stool and helps it pass through your digestive system more easily. White rice lacks this crucial element, which is why it can be quite binding and lead to constipation, especially for those prone to digestive issues. Its low fiber content slows down digestion and can cause your stools to become harder and more difficult to pass, leading to irregularity.
Lentils, on the other hand, are a powerhouse of fiber, particularly soluble fiber, which absorbs water and helps soften your stool. This type of fiber improves bowel regularity by promoting smooth, easy bowel movements. Lentils also contain insoluble fiber, which adds bulk to your stool and stimulates your digestive tract, further encouraging regularity and helping to prevent constipation.
Additionally, lentils are rich in prebiotics, which feed the beneficial bacteria in your gut. A healthy gut microbiome is essential for reducing bloating, as it helps break down food more effectively and prevents gas buildup. White rice, being quite refined, offers little benefit for your gut bacteria and can leave your digestive system sluggish.
The complex carbohydrates in lentils also provide slow, steady energy without spiking blood sugar levels, unlike white rice, which can cause quick blood sugar spikes and drops. These fluctuations can contribute to digestive issues like bloating, while lentils’ slow digestion promotes a balanced, healthier gut environment.
Switching from rice to lentils gives your gut the fiber and prebiotics it needs to function smoothly, preventing constipation and bloating while improving overall gut health.
This Dish
crispy sriracha lentils, Persian cucumber, shiso, cilantro, scallions, raw “pickled” red onion, yuzu vinaigrette
The Benefits
good for gut health, bowel regularity, and bloating. specifically:
the combination of soluble fiber from the lentils + the healthy fats from the yuzu vinaigrette stimulate peristalsis & lubricate the colon, helping things move more efficiently through your digestive tract & helping you eliminate more completely.
Brown lentils and Medjool dates are packed with both soluble and insoluble fiber. Soluble fiber in lentils absorbs water and forms a gel-like substance that softens your stool, making it easier to pass and reducing constipation. Insoluble fiber from both the lentils and dates adds bulk to your stool, which stimulates intestinal contractions and promotes regular bowel movements. This combination of fibers helps keep your digestive system running smoothly, reduces bloating, and promotes a balanced gut environment by feeding beneficial gut bacteria.
Dates, garlic, and onions (scallions and red onion) are excellent sources of prebiotics, which are non-digestible fibers that serve as food for your gut's beneficial bacteria. A healthy gut microbiome improves digestion, helps break down food more effectively, and prevents gas buildup, which can reduce bloating. By feeding your gut bacteria, prebiotics enhance their production of short-chain fatty acids (SCFAs), which have anti-inflammatory effects and help maintain the health of your gut lining. This keeps your digestive system functioning optimally and prevents issues like constipation.
Cucumbers and yuzu are high in water content, which helps keep your digestive system hydrated. Proper hydration is key for preventing constipation, as it softens your stool and ensures it moves smoothly through your intestines. Cucumbers also contain small amounts of potassium, which regulates fluid balance and prevents water retention, further reducing bloating. Yuzu, a citrus fruit, provides additional hydration and contains electrolytes that help maintain proper muscle function in your digestive tract, ensuring smooth bowel movements.
Cilantro, garlic, and red onions are rich in antioxidants and anti-inflammatory compounds, which are beneficial for gut health. Antioxidants help protect your gut lining from damage caused by free radicals and inflammation. Garlic, in particular, contains allicin, a compound known for its potent anti-inflammatory and antimicrobial properties, which can help keep harmful bacteria in check and reduce gut irritation. Cilantro is also known to have digestive-soothing effects and can help calm bloating caused by mild digestive distress.
Garlic and yuzu contain natural enzymes and compounds that aid digestion. Garlic can stimulate the production of digestive enzymes, which help break down food more efficiently, reducing the likelihood of bloating and gas. Yuzu, being a citrus fruit, is rich in citric acid, which helps stimulate bile production and improve fat digestion. This ensures that your digestive system works smoothly and prevents sluggish digestion that can lead to bloating and constipation.
Garlic, onions, and scallions are high in sulfur-containing compounds, particularly allicin and quercetin, which have been shown to support detoxification pathways in the liver. Healthy liver function is important for overall digestive health, as the liver helps process toxins and supports bile production, which aids in fat digestion and promotes bowel regularity. Sulfur compounds also have prebiotic effects, feeding your gut bacteria and helping to prevent bloating and constipation.
Dates and brown lentils contain magnesium, an essential mineral that supports gut motility and the relaxation of the muscles in your digestive tract. Magnesium is known to ease constipation by encouraging smooth muscle contractions in your intestines, which helps move stool along. It also has anti-spasmodic properties, which can reduce bloating by calming overactive muscles in your gut.
The Recipe
Lentils Ingredients:
1 can lentils
1 tbsp either gochujang OR my homemade sriracha recipe
a little avo oil
Yuzu Vinaigrette Ingredients:
1/3 cup + 1/4 cup yuzu juice
1 tbsp chickpea (or white) miso
7 pitted medjool dates
1/4 cup tamari
4 tbsp toasted sesame oil
3 tbsp water
optional: 1 clove garlic
Quick Raw "Pickled" Red Onion Ingredients:
1 red onion
enough apple cider vinegar to cover
a small jar
Health Homemade Sriracha Ingredients:
9 red jalapeños. you can sub fresno peppers if you can't find red jalapeño
12 pitted medjool dates
6 cloves garlic
1 cup water
1/2 cup + 2 tbsp chickpea or white miso
2 tbsp ACV
Other Ingredients:
4 persian cucumbers
1/2 cup cilantro
optional: 1/4 cup mint or shiso
4 scallions
Instructions:
Use a mandolin, or VERY finely hand slice red onions
Cover in ACV and let them sit ideally overnight
Put oven on 450F convection roast--leave the baking sheet in the oven while it preheats!
Strain & rinse the lentils
Mix with sriracha/gochujang (whichever you're in the mood for and have)
Put parchment paper on the baking sheet, spread lentils out all the way so they are not touching, spray with avo oil, and put in the oven
Roast the lentils for about 30 minutes, or until they stop being wet & get crispy
Meanwhile, blend all of the yuzu vinaigrette ingredients together
Dice the cucumbers, chop up the herbs
Once the lentils are crispy, toss everything together with the dressing & eat
Links
I used BioItalia brand lentils
the Yuzu juice I used
For More on Gut Health
The upcoming Blush Academy Gut Health course will have all of the tools, resources, recipes, and more to help you be regular, get off of laxatives, debloat, and look and feel your best. It’s the protocol I developed to get off of laxatives & be regular on my own, and I’m so excited to share it with you!
If you’re ready to be done with your gut issues, get on the waitlist for the course so you can enroll as soon as it’s available!
