As the summer progresses, what’s cooking is based on what we’re harvesting. Right now it’s swiss chard, kale, and basil in large quantities. If you don’t grow your own, visit a farmer’s market this weekend to source your ingredients locally. Before the tomatoes start rolling in, it’s also time to use up last year’s dried tomatoes! If purchasing dried tomatoes, choose the kind that is sold dry, not packed in oil. There’s no need for all of that added fat hiding the delicious flavor of those tomatoes! This dish comes together in under 20 minutes, since there’s minimal chopping and lentils cook up lickety split! This meal is perfect for a come home from work, and rush back out to that soccer game-type of night.
Lentils and chickpeas are both awesome powerhouses of energy, providing a lot of plant-based protein & fiber with no cholesterol or saturated fat. They’re virtually fat free, making them perfect for those looking for a heart healthy, and diabetic friendly meal. They’re also super cheep, which is why they are eaten a ton in developing countries! This meal is great served on top of some brown rice, on top of a salad or spiralized zucchini as a grain free meal.
Tomatoes are great sources of lycopene. Lycopene is a carotenoid which acts as an antioxidant that helps with reducing heart disease, lower total triglycerides, LDL, and overall cholesterol. It’s also been linked to building bone strength, and has been proven effective at reducing the risk of osteoporosis. Tomato intake benefits have also been shown to reduce the risk of prostate, breast, and lung cancer. For more info on the health benefits of tomatoes, click here. Adding in greens in this dish take the nutrient levels higher, and boosts the amount of calcium, fiber, and protein in the meal.
Ingredients:
- 1 cup soaked & drained sun-dried tomatoes, with soaking liquid set aside
- 1 1/2 cups rinsed brown lentils
- 4 cups water (from soaked sun-dried tomatoes)
- 2 bay leaves
- 1/2 tsp sea salt
- 2 tbsp tomato paste
- 2 cups chick peas
- 3 cups packed swiss chard or other greens, or more if desired
- 1/2 cup of chopped scallions
- 3/4 cup minced basil
Instructions:
- Soak sun-dried tomatoes in warm water for about 10-15 minutes. Don’t discard your soaking liquid!!! Save it to use as the base of your cooking liquid for the lentils
- To a saucepan, add soaking liquid from tomatoes and add additional water to measure out to 4 cups of total liquid. Add in bay leaves, salt, tomato paste, and rinsed lentils.
- Bring lentils to a boil, and reduce heat to simmer. Taste lentils after 15 minutes, and make sure they don’t get too mushy, and add in sun-dried tomatoes. Continue to cook until lentils are tender. If needed, add additional water.
- Add in chickpeas and greens, stirring until greens have softened.
- Remove from heat and stir in fresh scallions and basil
- Serve atop salad, brown rice, or spiralized zucchini sprinkled with additional basil and scallions if desired. It’s also awesome cold!
Nutritional Benefits:
- High in plant-based protein, great for healing and repairing muscles.tissues
- High in fiber; great for regulating blood sugar, reducing blood pressure and cholesterol, improving digestive health, and in creasing satiety
- Free of oil, cholesterol, and saturated fat; great for heart health and diabetes
- High in Vitamin A; important for skin, bone, and dental health, as well as regulating blood pressure
- Great source of plant-based calcium
- Low sodium
- Gluten free and plant-based; helps to fight inflammation in the body
- 1 cup soaked & drained sun-dried tomatoes, with soaking liquid set aside
- 1½ cups rinsed brown lentils
- 4 cups water (from soaked sun-dried tomatoes)
- 2 bay leaves
- ½ tsp sea salt
- 2 tbsp tomato paste
- 2 cups chick peas
- 3 cups packed swiss chard or other greens, or more if desired
- ½ cup of chopped scallions
- ¾ cup minced basil
- Soak sun-dried tomatoes in warm water for about 10-15 minutes. Don't discard your soaking liquid!!! Save it to use as the base of your cooking liquid for the lentils
- To a saucepan, add soaking liquid from tomatoes and add additional water to measure out to 4 cups of total liquid. Add in bay leaves, salt, tomato paste, and rinsed lentils.
- Bring lentils to a boil, and reduce heat to simmer. Taste lentils after 15 minutes, and make sure they don't get too mushy, and add in sun-dried tomatoes. Continue to cook until lentils are tender. If needed, add additional water.
- Add in chickpeas and greens, stirring until greens have softened.
- Remove from heat and stir in fresh scallions and basil
- Serve atop salad, brown rice, or spiralized zucchini sprinkled with additional basil and scallions if desired. It's also awesome cold!
