Lentils Infused with Spinach Recipe
Introduction:
Welcome to our in-depth guide for preparing Lentils Infused with Spinach, a nutritious and flavorful dish that combines the heartiness of lentils with the vibrant freshness of spinach. This recipe is designed to provide a wholesome, plant-based meal that is rich in protein, fiber, and essential nutrients, making it an excellent choice for those adhering to a vegetarian or vegan diet. With detailed instructions and nutritional information, this guide will help you create a delicious, satisfying dish that is both easy to make and beneficial to your health.
Ingredients:
To prepare Lentils Infused with Spinach, gather the following ingredients:
For the Lentils:
- Dry Green or Brown Lentils: 1 cup (200 grams), rinsed and drained
- Vegetable Broth: 2 1/2 cups (600 milliliters), for cooking the lentils
- Onion: 1 medium, finely chopped
- Garlic: 3 cloves, minced
- Carrot: 1 large, peeled and diced
- Celery: 2 stalks, diced
- Olive Oil: 2 tablespoons (30 milliliters), for sautéing
- Dried Thyme: 1 teaspoon (1 gram)
- Dried Oregano: 1 teaspoon (1 gram)
- Ground Cumin: 1/2 teaspoon (1 gram), for a hint of earthiness
- Paprika: 1/2 teaspoon (1 gram), for a touch of smokiness
- Salt: 1/2 teaspoon (3 grams), to taste
- Black Pepper: 1/4 teaspoon (1 gram), freshly ground
For the Spinach:
- Fresh Spinach: 3 cups (90 grams), washed and trimmed
- Lemon Juice: 1 tablespoon (15 milliliters), to add a touch of brightness
- Fresh Parsley: 1/4 cup (10 grams), chopped, for garnish
Instructions:
- Prepare the Lentils: Begin by rinsing the dry lentils under cold water until the water runs clear. This helps remove any dust or impurities and ensures that the lentils cook evenly.
- Sauté the Vegetables: Heat the olive oil in a large pot over medium heat. Add the finely chopped onion, minced garlic, diced carrot, and celery. Sauté the vegetables for 5-7 minutes, or until they are tender and the onion becomes translucent.
- Add Spices: Stir in the dried thyme, dried oregano, ground cumin, paprika, salt, and black pepper. Sauté the mixture for an additional 1-2 minutes to allow the spices to become fragrant and coat the vegetables evenly.
- Cook the Lentils: Add the rinsed lentils to the pot, followed by the vegetable broth. Bring the mixture to a boil over high heat, then reduce the heat to low. Cover the pot and let the lentils simmer for 20-25 minutes, or until they are tender but not mushy. Stir occasionally and check the consistency; add more broth if needed.
- Prepare the Spinach: While the lentils are cooking, wash and trim the fresh spinach. Remove any tough stems and set the leaves aside.
- Incorporate the Spinach: Once the lentils are cooked and tender, gently stir in the fresh spinach leaves. Continue cooking for an additional 2-3 minutes, or until the spinach is wilted and has reduced in volume. The spinach should be just cooked through and vibrant green.
- Add Lemon Juice: Stir in the lemon juice to brighten the flavors of the dish. The acidity of the lemon juice will complement the earthiness of the lentils and the freshness of the spinach.
- Adjust Seasonings: Taste the dish and adjust the seasoning with additional salt and pepper if needed. If you prefer a more intense flavor, consider adding a pinch of crushed red pepper flakes for a bit of heat.
- Garnish and Serve: Remove the pot from the heat and stir in the freshly chopped parsley. Serve the lentils infused with spinach hot, directly from the pot or spooned into individual bowls.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. The flavors will continue to develop as it sits. For longer storage, freeze individual portions in airtight containers for up to 3 months. Reheat thoroughly before serving.
Nutritional Information:
Here is a detailed nutritional breakdown per serving (assuming 4 servings total):
- Calories: 220 kcal
- Protein: 12 grams
- Fat: 7 grams
- Total Carbohydrates: 30 grams
- Fiber: 12 grams
- Net Carbohydrates: 18 grams
- Sugars: 6 grams
SmartPoints® Information:
For those following the Weight Watchers (WW) program, this dish is a low SmartPoints® option:
- SmartPoints® Value: 5 points per serving
Tips for the Perfect Lentils Infused with Spinach:
- Choosing Lentils: Green or brown lentils are ideal for this recipe due to their texture and ability to hold their shape during cooking. Avoid using red lentils as they tend to break down and become mushy.
- Texture Adjustment: If you prefer a thicker consistency, you can partially mash some of the cooked lentils with a spoon or potato masher before adding the spinach.
- Boost Flavor: Enhance the flavor by adding a splash of balsamic vinegar or a teaspoon of soy sauce for an umami boost.
- Add Protein: For additional protein, consider adding cooked chicken breast, tofu, or tempeh to the dish.
- Serving Suggestions: This dish pairs well with a side of quinoa, brown rice, or a slice of whole-grain bread for a complete meal.
- Meal Prep: This recipe is excellent for meal prep. Prepare a large batch and portion it out into containers for a convenient, ready-to-eat meal throughout the week.
- Nutritional Boost: To increase the nutritional value, consider adding a handful of chopped nuts or seeds as a topping before serving.
- Spice Variations: Experiment with different spices such as curry powder or smoked paprika to tailor the dish to your flavor preferences.
Conclusion:
Lentils Infused with Spinach is a versatile and nutritious dish that offers a delightful combination of flavors and textures. With its hearty lentils and vibrant spinach, this recipe provides a satisfying meal that is both healthy and easy to prepare. By following this comprehensive guide, you can create a delicious and wholesome dish that fits perfectly into a balanced diet. Whether you’re looking for a comforting weeknight dinner or a nutritious meal prep option, this recipe delivers on taste, nutrition, and simplicity. Enjoy this nourishing dish as part of your regular meal rotation and savor the benefits of its wholesome ingredients.