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Highly nutritious
Plant based protein
Quick to cook
Store and freeze perfectly
Lentils are low in fat and sodium and high in protein, potassium, fiber, iron and folate (B6)
Slow carbohydrate absorption keeps blood sugar levels more stable.
Known to lower blood pressure and cholesterol
Can be used to replace/reduce use of meat in chili and meatloaf etc
Why We Love Lentils
Split red lentils soften quickly, excellent for soup and stews
Green and brown lentils hold their shape so better for side dishes and added to salads.
Can be used to replace/reduce use of meat in chili and meatloaf etc
Tips
The Main
Baked Salmon with Lentils and Lemon Herb Sauce
Serves 6, prep 1 hour 15 min
Ingredients
1 cup green lentils
1 cup red quinoa
4 cups broth, chicken or vegetable
12 oz salmon
2-3 cups green beans
lemon herb sauce:
1/2 cup olive oil
1/4 cup lemon juice
1 clove garlic
pinch of salt
1 tsp honey
1/4 cup chopped parsley
Instructions
Preheat oven to 450 degrees.
Rinse lentils and quinoa.
Place in oven safe skillet with the broth and bake for 45-50 min.
Remove and fluff with a fork.
Make the lemon sauce by blending all ingredients in a food processor or shake in a jar.
When the lentils are done, place the salmon and beans on top of lentils (skin side down).
Drizzle with half the lemon sauce.
Bake for 10 min and broil for additional 2 min. For thicker fillets, leave in oven for a few extra min with heat off.
When salmon is fully cooked serve with remaining sauce.
Recipe credit: Pinch of Yum
The Soup
Red Lentil Soup with Lemon
Eat tonight, leave one serving in refrigerator for later in week and freeze 1 portion
Ingredients
3 tablespoons olive oil, plus more for drizzling
1 large onion, chopped
2 garlic cloves, minced
1 tablespoon tomato paste
1 teaspoon ground cumin
¾ teaspoon kosher salt (such as Diamond Crystal), plus more to taste
¼ teaspoon black pepper
½ tsp chili powder or ground cayenne, plus more to taste
1 quart chicken or vegetable broth
1 ¼ cup red lentils
1 large carrot, peeled and diced
Juice of ½ lemon, more to taste
3 tablespoons chopped fresh cilantro
Instructions
In a large pot, heat 3 tablespoons oil over high until hot and shimmering. Add onion and garlic, and sauté until golden, about 4 minutes.
Stir in tomato paste, cumin, salt, black pepper and chili powder, and sauté for 2 minutes longer.
Add broth, 2 cups water, lentils and carrot. Bring to a simmer, then partly cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes. Taste and add salt if necessary.
Using an immersion, regular blender or a food processor, purée half the soup, then add it back to pot. The soup should be somewhat chunky. This step is optional as lentils become very soft with cooking.
Reheat soup if necessary, then stir in lemon juice and cilantro (optional). Serve soup drizzled with good olive oil and dusted lightly with chili powder, if desired.
The Salad
Lentil Salad With Feta, Cranberries and Nuts
Eat for lunch, use as side dish later in week
Ingredients for salad:
1 cup lentils (red)
2 cups water
¼ cup diced red onion
⅓ cup feta cheese
⅓ cup friend cranberries
⅓ cup chopped nuts (walnuts, almonds or hazelnuts )
¼ cup fresh basil chopped
Ingredients for dressing:
1 clove garlic minced
2 tsp honey
2 tsp Dijon mustard
2 TBSP apple cider vinegar
⅓ cup olive oil
1 tsp salt
½ tsp ground pepper
Instructions
Place lentils in a medium saucepan with water. Bring to a boil then lower heat to med-low. Simmer for 15 min or until just tender. Strain, return to pot, and cool.
Make the dressing while the lentils cool.
Whisk together garlic, honey, mustard, and vinegar. Slowly drizzle in oil while whisking—season with salt and pepper. Toss lentils with dressing and add onions. Garnish with cranberries, feta, nuts, and basil.
Tips:
Can be served over spinach or lettuce for extra nutrition.
Can substitute dressing with bottled vinaigrette salad dressing
The Frozen Portion
Extra lentils
Store one cup in the refrigerator and add to salad for lunch
Freeze extra in 1 cup portions (cupcake tin)
