To celebrate the best of spring legumes The Cook’s Grocer will be running three dishes from nutritionist Chrissy Freer's new book Superlegumes (Murdoch Books). Chrissy is the nutrition editor for Taste.com.au and a recipe developer with a holistic health focus.
"Of all the legumes, lentils are among the highest in protein. Combined with quinoa, they make a high protein vegetarian dish that’s packed with flavour and fibre as well as being a rich source of folate and magnesium" says Chrissy.
40 Minutes. Vegetarian. Gluten Free.
110g green lentils
1/2 small head cauliflower
1 red capsicum
1 brown onion
2 cloves of garlic
1 teaspoon cumin seeds
1 cinnamon stick
250ml chicken or vegetable stock cube
14 cup chopped flat-leaf parsley
2 tablespoons pistachio nuts
(olive oil, salt and pepper not included)
Place the lentils in a medium saucepan and cover with cold water. Bring to the boil over high heat, then reduce the heat to low – medium and simmer for 20 – 25 minutes or until tender. Drain.
While the lentils are cooking, preheat the oven to 200°C. Cut cauliflower and broccoli into florets and slice the capsicum into 3cm pieces. Line a large baking tray with baking paper. Put the cauliflower and capsicum on the prepared tray and spray/brush lightly with olive oil. Roast for 10 minutes. Add the broccoli to the tray with a little more oil. Roast for 10 minutes or until the vegetables are golden and tender. Set aside.
Finely dice the onion and crush the garlic. Dissolve the stock cube in 125ml of hot tap water. Heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring, for 5 minutes or until light golden. Add the garlic, cumin and cinnamon and cook, stirring, for 1 minute or until fragrant. Add the stock and quinoa and bring to the boil. Cover and reduce to a simmer for 12–15 minutes or until the stock has been absorbed and the quinoa is al dente. Remove from heat and stir in the lentils and parsley.
Serve the lentil and quinoa pilaf topped with the roasted vegetables and a dollop of yoghurt, garnished with pistachios and a little lemon zest and juice to your taste.
This recipe was created by Chrissy Freer. For more information visit www.chrissyfreer.com.au
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