Hi Everyone,
Jessica from Live Healthy Simply here. Elisa asked me to write a guest post and share one of my favourite vegetarian (it’s actually vegan!) dishes and while it was a hard choice I have decided to share my Lentil Casserole recipe. This dish has become our annual Christmas lunch dish and has proven to be just as big of a hit with the meat eaters as it is with the vegetarians and vegans alike.
Why should you eat lentils?
Lentils are not only a yummy legume but also an excellent source of protein, iron, folate, magnesium and fibre. Studies have shown those who eat lentils more than once a week decrease their risk of heart disease. They are also effective in maintaining stable blood sugar levels which is due to the high level of fibre. Want to lose weight? Lentils will be able to help you! 1 cup of lentils is approximately 230 calories plus all that fibre keeps you feeling full for longer.
How can I eat lentils?
Eat lentils in salads, soups, broths, curries and casseroles. For brown or green lentils I recommend soaking them for 4 hours (however I know some people prepare them in a hurry without soaking them, and claim that they turn out fine) for red lentils I usually don't soak them, as they are easier to cook. See the recipe details below:
Ingredients - Lentil Casserole (4 - 6 Serves)
2 cups brown/green lentils
1 onion - chopped
3 cloves garlic
½ teaspoon chilli flakes
2 tblsp tamari or Bragg All Purpose Seasoning
2 400g cans of tomatoes or 8 fresh tomatoes
3 tblsp tomato paste
2 tablsp of sesame seed oil (you can use a different type of oil, I recommend sesame seed oil as it has a high burning point).
Sesame seeds
Chopped parsley
5 potatoes cut into chunks
2 carrots, sliced
½ broccoli or cauliflower cut into florets
Directions
Rinse lentils in a bowl to remove any possible dust and soak for 4 hours in cold water. Drain and place lentils in large pan and cover with water. Bring lentils to boil then simmer 15- 20 minutes until soft. Strain in a sieve and put aside.
Whilst lentils are draining, heat oil in large pan and sauté onion and garlic until softened. Add chilli flakes and cook for 2 mins.
Add cooked lentils, tomatoes, tomato paste and Tamari or Bragg All Purpose Seasoning (a healthy soy sauce alternative). Gently heat lentil mixture.
Steam potatoes, carrots, broccoli / cauliflower until just cooked. Add to lentil mixture. Place in a serving dish. Sprinkle with sesame seeds and garnish with parsley. If you eat cheese feel free to use it as a garnish too.
Stop by Live Healthy Simply if you would like more vegetarian and vegan recipes, as well as articles on healthy living.
Love,
About the Author
Jessica Nazarali lives, breathes, and sleeps health. She spends the majority of her Saturday mornings reading ingredients labels in supermarkets and dreaming up new recipes to deliver to her friends & readers. Find her at www.livehealthysimply.com where she discusses all things healthy, organic, vegan and sugar free.
About the Author