You’re most likely listening to rather a lot about plant-based diets nowadays. For some, it’s an all or nothing deal. Whether or not you’re vegetarian or vegan, or a meat-eating omnivore, vegetation add a well being bonus to your consuming plan. For those who select a vegetarian life-style, cool. However if you’re a meat-eater and cringe on the phrase plant-based, I’ll allow you to in on one thing: You possibly can get pleasure from meat, poultry and fish, and nonetheless eat some plant-based meals.

Whereas some within the vegan group would argue this level, a “plant-based-diet” refers to a weight loss program that focuses on together with a whole lot of plant meals, and decreasing parts of meat (not eliminating meat). Including vegetation to your meal can be good to your mind and coronary heart (and helps to lower blood pressure).

Zero Waste Cooking

One of many behaviors it’s a must to undertake when embarking on reducing your kitchen food waste  is “winging it”. If you don’t have the precise substances for a recipe, you’ll be able to virtually all the time substitute one thing else. Perhaps you don’t have spinach readily available, however you’ve got kale. Or perhaps you don’t like cumin, so that you substitute garlic powder or ginger. When you find yourself baking, not-so-much. Nevertheless when you’re cooking, you’ll be able to undoubtedly swap out a spice or totally different veggie. Simply don’t omit the greens!

The zero waste cooking journey have to be one in all journey, and never perfection.

Living proof, I’m at present leaving for trip and want to make use of up what I’ve within the fridge and pantry. I had lentils within the pantry, so I cooked up a cup of them. I had 2 candy potatoes that wanted to get baked. I baked them on a Saturday, and used them for dinner on Monday.

Tip: Cook dinner issues forward that may be saved cooked within the fridge. Baking potatoes, cooking grains like rice or bulgur, or cooking up a batch of lentils – all save time when your must get a meal on the desk. That’s how I cooked this explicit dish. I baked the candy potatoes within the 9×11 dish sooner or later, then refrigerated. I cooked up the lentils, drained them and saved within the fridge as properly. These substances have been then cooked and prepared a day or two later after I had time to prep the entire dish.

Lentil Advantages

Lentils are a very good supply of fiber, potassium (lowers blood stress), and folic acid (an essential B vitamin, particularly throughout child-bearing years). Additionally they provide some protein, so are nice for a meatless meal possibility, and are low in energy, and virtually fat-free. They’re tremendous straightforward to cook as properly.

Do this straightforward dish, both as a aspect dish, or a whole meal. Serving it over cooked rice, bulgur wheat, or one other grain makes it a satisfying meal.

Print

Lentil Candy Potato Bake

This savory dish is flexible, as you’ll be able to add any topping or sauce that you simply desire. This straightforward peanut sauce is straightforward to whip up, or you can additionally use a pre-made tahini.

Writer Rosanne Rust MS RDN, www.rustnutrition.com

Elements

  • 2 massive candy potatoes, peeled, minimize into 1/2-inch thick slices
  • 1 tbsp olive oil or different cooking oil
  • salt
  • floor pepper to style

Lentils

  • 1 cup lentils, dry cook dinner in line with package deal instructions
  • 1/2 onion, diced
  • 2 tsp olive or vegetable oil
  • 1 tsp paprika
  • 1 tsp dried oregano
  • 1 tsp floor cinnamon
  • 1/2 tsp floor cumin
  • 2 garlic cloves, minced or 1 tbsp
  • 1/2 cup chopped tomatoes (recent or canned)
  • 1 cup spinach leaves

Peanut Sauce

  • 2 tbsp peanut butter
  • 1/2 tsp soy sauce
  • 2 tbsp rice wine vinegar
  • 1/4 tsp floor ginger
  • 1/4 tsp garlic powder
  • drizzle honey to style
  • 1 lemon

Directions

  • Place potatoes right into a 9×11 inch baking dish coated in cooking spray. Add the potatoes and drizzle with olive oil, a pinch of salt and pepper. Roast the candy potatoes in a preheated 400 diploma oven for 25 minutes. This may be carried out as much as 2 days forward.

  • Cook dinner the lentils in line with package deal instructions.

Lentils

  • Add oil to a 2-quart skillet, and add the onions when scorching. Stir on medium warmth till virtually translucent. Add the spices to the onions and cook dinner for a minute. Then add the garlic and cook dinner for 1 extra minute, or till garlic is aromatic and onions are translucent.

  • Add the cooked lentil to the onions, and blend. Add 1/4 cup of water to the combination to keep away from sticking. Add the tomatoes and cook dinner for one more 2-3 minutes. If wanted add one other 2 tablespoons of water, then add the spinach, cowl till it is wilted (about 1-2 minutes).

Peanut Sauce

  • Combine the peanut butter, soy sauce, vinegar and the juice from the lemon right into a small bowl. Stir till mixed. Mix the garlic powder and honey into the combination. Drizzle in honey to style.

  • Place the lentil combination onto the candy potatoes within the 9×11 baking dish, and canopy with foil. Bake for 20 minutes in a 350 oven.

  • Serve in bowls over rice with a drizzle of the peanut dressing (or serve dressing on the aspect).

Notes

Non-compulsory: You can additionally sprinkle slightly little bit of feta or goat cheese onto the potato-lentil combination earlier than you bake it.