Lentils may appear small, but they are a seriously strong and mighty nutritional powerhouse. Just 1 cup of cooked lentils contains 18 grams of protein (that's about 1/3 of your daily requirement), 17 grams of fiber (about 50% of your daily requirement), and 8 mg of iron (nearly 80% of your daily requirement). Not to mention, lentils are incredibly affordable compared to your typical animal proteins. Stock up on this pantry staple and your wallet and waistline will thank you!
- 8 oz of mixed wild mushrooms
- 3-4 leaves of kale, de-stemmed
- 3/4 cup lentils, cooked
- 1 large egg
- 1 small shallot, diced
- 1 Tbsp fresh rosemary, chopped
- low sodium tamari
- 1 tsp dijon mustard
- 1/4 cup white wine
- 1-2 tsp sherry vinegar
- 1 Tbsp olive oil
- salt + pepper
In a cast iron skillet, sautee shallots, rosemary, and mushrooms in olive oil over medium heat, until tender and caramelized (about 3-4 minutes). Add the dijon mustard and tamari - stir to combine. Add the kale and white wine, reduce to a simmer, and cover until kale is wilted about 3 minutes. Meanwhile, fry an egg on the stove top. Set aside.
Once the kale is wilted, remove the cover, and push the kale and mushrooms to the edges of the pan, clearing space in the middle of the pan. Then, add a tsp of olive oil and the lentils, stirring over high heat for about 1 minute, until lentils get crispy and become to "pop". Season with salt and pepper and add a splash of sherry vinegar for a bright hit of acid. Toss to combine and serve on a plate. Put an egg on it. Enjoy!
Lindsey Kane is a Registered Dietitian in Philadelphia. For more nutrition tips and recipes, visit her blog at biteforchange.com.
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