Lentils with Wild Greens - Cook For Your Life- anti-cancer recipes

Lentils with Wild Greens

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 16 ingredients
When I was a vegetarian, I used to use these Lentils with Wild Greens as a base to make lentil pies and shepherd’s pie. It’s also good on its own eaten like a stew....

Ingredients


  • 3 small roma tomatoes
  • 3 tablespoons of olive oil plus 1 tablespoon
  • 1 small onion, finely chopped
  • 2 garlic cloves, minced
  • 1 celery stalk, peeled and cut into a small dice
  • 1 small carrot, peeled and cut into a small dice
  • 1 teaspoon chopped fresh oregano
  • 1 teaspoon chopped fresh rosemary
  • 2 tablespoons chopped Italian parsley
  • 2 tablespoon chopped fresh basil leaves
  • 2 cups French lentils, picked over and washed
  • Salt, to taste
  • 4 cups water or stock
  • Salt and freshly ground black pepper, to taste
  • 1 bunch mustard greens, washed, stems trimmed and leaves stripped from ribs
  • 3 tablespoons fresh lemon juice

Nutrition Facts

Calories

327 cals

Fat

10 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

7 g

Carbohydrates

46 g

Sugar

3 g

Fiber

8 g

Protein

17 g

Sodium

703 mg

Directions

  1. Set the tomatoes directly on the racks of a gas burner with the flame on medium-high.  Using tongs, rotate the tomatoes frequently until they are evenly charred and the skin has cracked in places.  Remove from heat. Once cool enough to handle, peel, deseed, and roughly chop.  Set aside.
  2. In a heavy bottom pan, heat 3 tablespoons of olive oil over medium heat. Add the onion, garlic, celery, and carrot. Cover and sweat until vegetables are tender, stirring occasionally so they do not turn brown, about 15 minutes.
  3. Stir in the oregano, rosemary, parsley, basil, and lentils. Cook, stirring, for 3 minutes.  Add 4 cups water and salt and pepper to taste. Bring to a boil, then partially cover and lower heat to simmer.  Cook until the lentils are just tender about 30 minutes. Add the tomatoes.
  4. While the lentils are cooking,  heat a medium saucepan over medium-high heat.  Add the mustard greens with a pinch of salt and 1 tablespoon of water.  Cover and steam until the greens have wilted. Drain in a colander and coarsely chop. In the same pan, heat the remaining 1 tablespoon of olive oil, and sauté the greens for 2-3 minutes.
  5. Add the sautéed greens and lemon juice to the lentils and mix well. Drizzle with a little olive oil and a grind or two of black pepper. Serve.

Chef Tips

You can substitute black Beluga lentils for the French lentils if you prefer them.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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