The Food Coach

Free Healthy Recipe - Puy Lentils with Spring Vegetables

Low carbohydrate, Low fat, Low GI

Get the Flash Player to see this player.

Given that everyone should aim to eat five serves of veggies a day for good health, there's nothing better than a meal where the vegetable component steals the show.
This recipe is absolutely delicious served with grilled fish or chicken but while the fish and chicken may be tasty it's the lentils and veggies that everyone will rave over.

Ingredients
1 bunch asparagus, cut into 4cm lengths
1 bunch broccolini, trimmed and cut into 4 cm lengths
1 cup snow peas
1 tbsp olive oil
1 tbsp lemon juice
1½ tbsp grain mustard
1 clove garlic, crushed
¼ cup basil, shredded
1 cup baby spinach
Method

Steam or blanch the asparagus, broccolini and snow peas for 2 - 3 minutes or until they are just tender and still bright green. Rinse under cold water and drain. Set aside.

Put the lentils in a large pot, add the stock and add 250ml of water and bring to the boil. Reduce the heat and simmer for 20 minutes or until the lentils are tender. Drain the lentils and reserve 60ml of the stock.
Return the lentils to the pot, add the oil, garlic, mustard, lemon juice, reserved stock and steamed or blanched vegetables. Cook over a low heat for 2 minutes or just until warmed through.
Remove from the heat and stir through the basil and spinach. Season with cracked black pepper.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 30 mins
Ready in: 40 mins


Suitable for:
Dinner, Side Dish

Recipe tools:
PrintPrint version
EmailEmail recipe
More recipesMore recipes
BackPrevious page
Nutritional Information - Per Serve
Kj 1051 kj
Calories 251 kcal
Fat 6.4 g
Saturated Fat 0.9 g
Total Carbohydrate 21 g
Total Protein 21.1 g
Fibre 14.2 g