Number 3 on the Oxalate Clean Fifteen is red lentils. Of all the legumes, these are my favourite. High in protein & fibre, they work well because you don't have to soak them (as oxalate is already low); they are fast & easy to cook; pressure cooking makes them low lectin.
Cooked lentils have about 12g protein, over 270 mg potassium, some iron, calcium and folate. Yet, unlike many plant sources of protein, they only have about 1mg oxalate for that 1/2 cup serving. But what is a real plus here is that they are inexpensive and shelf stable.
Need a fast meal? You can have a lentil and rice soup on the table in 30-45 minutes. In combination with white rice, you have a full essential protein complement. To this simple flavour palette, I’ll add some chicken for added protein, with coconut milk for richness.
Need a little spice? Use curcumin and cinnamon extract, with lots of garlic. (We’ll talk more about some of these as we work through our Clean Fifteen). 👍🏻
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