Lentils with Beets and Dark Greens

Vegetarian, gluten, soy, dairy free, nut free option

 

I have never made lentils before. I nor my husband grew up eating beans or legumes so these foods I did not cook on a regular basis for my family.  It really is a shame that my kids did not get exposed to lentils when they were younger because lentils have many nutritional benefits. 

Lentils are seeds that belong to the legume family.  Lentils include black, red, brown, yellow, kidney beans and many other varieties. For this recipe I used green lentils but feel free to use a lentil of your choice. 

They make a great protein source for vegetarians and they are also a healthy cheap nutrient source of food for those on a budget.  For 2 pounds of non-GMO lentils, it cost me around $3 when bought in bulk. 

They are a wonderful source of fiber. This is important not only for heart and bowel health but for gut health and overall health.  As we learn more about our gut microbiome, we now know that each different type of carbohydrate/fiber feeds different bacteria in the gut, so the more variety of carbs and fiber sources you eat, the greater the benefit for your microbiome health. 

Lentils with Beets and Dark Greens

A lot of this recipe is based on guesstimates since I created this as I went along so taste as you cook and adjust as needed.

Ingredients

  • 2 cups cooked lentils (see directions below on how to soak and cook lentils)
  • 4 small to medium size beets or 2 large beets, peeled
  • 1 T. lemon juice
  • Salt/pepper to taste
  • 1 clove garlic minced
  • 1 shallot minced
  • 4 cups dark leafy greens (rough estimate, add more if you want)
  • 1-2 T. avocado oil
  • 1 T. coconut aminos
  • Optional: chopped walnuts, sunflower and pumpkin seeds
  • Optional: herbs of choice

Directions

  1. Wrap the peeled beets in parchment paper and then cover and wrap with tin foil and cook in the oven at 425 degrees F. for 30-60 minutes. (the time will depend upon the size of your beets). When a fork pierces through easily, they are done.  (I wrap in parchment first because while I do use tin foil, I only use it if it does not touch my food so that the food does not absorb the aluminum from the foil).
  2. When the beets are done and cooled, cut into small cubes.
  3. In a skillet, add 1 T. of the avocado oil and add in the shallot and sauté for about a minute, then add in the garlic and sauté for about 30 seconds. Then add in the greens, 1/2 T. lemon juice and ½ T. coconut aminos. (Add more oil to pan if needed)
  4. Add in the lentils and stir to blend. Next add in the beets and mix. Add in the rest of the lemon juice, add in s/p to taste.  Serve with nuts and seeds on top if you prefer. 

Note: I did not add the nuts and seeds because I had just had a wisdom tooth pulled but if not, I would have added them. I also did not add herbs but feel free to play around and add herbs of your choice. 

Soaking and Cooking Lentils

Soak as much of the lentils that you need (soaked and cooked lentils will last about a week in the fridge.).  Add the lentils to a pot of water with 1 t. salt and let soak for 60 minutes. Drain the water, then cover the lentils with 2 inches of water.  Add one clove garlic, one bay leaf, dash salt to the water. Bring to a boil, then reduce the heat, cover and simmer until the lentils are tender (about roughly 30-45 minutes).  Remove the garlic and the bay leaf and drain any water as needed. Store in the fridge until ready to use. 

Note: I cooked two cups of dry lentils. I did not realize how much that will look like once cooked! It was way too much, at least for this recipe.  I would use one cup dry for this recipe is my guess. 

I would love to hear if you tried this recipe and if you made any changes. Are you someone who cooks with lentils on a regular basis and if so, any lentil tips to share?

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