French Onion Lentils
-
What does this food offer in terms of nutrients and physical nourishment?
Protein (lentils)
Carbohydrates (veggies, lentils)
Fat (butter/oil, cheese)
Fiber (lentils, veggies)
Other (lentils are a great source of B vitamins and minerals like magnesium, zinc, and iron)
-
What does this food offer in terms of mental satisfaction through flavor, texture, and experience?
Chunky
Tender
Rich
Savory/umami
Sweet
Tangy
Earthy
Warm/cozy
Lentils are my favorite plant-based protein. Not only are they incredibly versatile, they are also inexpensive, easy to store, and nutrient dense. Nutrient dense options are those high in nutrients and low in calories. Think of it like getting more bang for your buck. A bag of chips would be considered calorie-dense; more calories, higher in unhealthy fats, and little to no beneficial nutrients. Our main focus in nourishing our bodies should be consuming nutrient dense foods as often as possible.
One pound of lentils could cost as little as a $1 at most grocery stores and provides up to 14 servings! Because they are sold dry, they can also be stored for extended periods of time without going bad making them an excellent pantry staple. Lentils come in a variety of colors which vary only slightly in nutrients. You can find them in the bulk department of your grocery store, near the beans and grains, and even online.
Lentils are high in fiber which is associated with improved blood sugar control, lower HDL cholesterol levels and provides support to the gut microbiota. They are also high in protein and when combined with a whole grain, like brown rice or barley, can provide the same essential amino acids as animal proteins. They are also a good source of potassium, folate (important for women of childbearing age for prenatal health), iron (important for oxygenating cells), and manganese (important for managing blood sugar levels).
I’ve made variety of lentil recipes, but one of my absolute favorites is French Onion Lentils. Served over brown rice, this delicious and satisfying dish provides adequate plant-based protein and fiber to fuel your day.
Allergens: No major allergens
Servings: 4
Prep time: 10 minutes
Cook time: 55 minutes
Total time: 65 minutes
Ingredients:
2 cups dried lentils
2 1/2 cups vegetable broth
2 cups shitake mushroom, sliced
3 cloves garlic, minced
1 yellow onion, diced
2 cups fresh spinach
1 tsp ghee, butter, or olive oil
1 tsp fresh thyme, or 1/2 tsp dried thyme
Optional:
Goat cheese, crumbled for topping
Directions:
In a medium pan, melt butter/ghee over medium-high heat.
Next, add onion and garlic and sauté until translucent ~10 minutes).
Add mushrooms, thyme, lentils and vegetable broth. Bring to boil. Then reduce heat and simmer for 40 minutes or until liquid absorbs and lentils are tender but still intact.
Remove from heat and stir in spinach, allowing it to wilt.
Enjoy over brown rice and top with goat cheese if you’d like for an extra tangy and savory kick!
