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Thursday, 5 March 2020

Roasted Broccoli and Cauliflower with Harissa Lentils : Vegan : Vegetarian



These roasted broccoli and cauliflower steaks, with caramelised red onions and spicy harissa lentils, make a wonderfully hearty vegan / vegetarian dinner. Finish with fresh coriander and a generous drizzle of creamy hummus/houmous sauce. 

Ingredients 
Serves Four 
2 tbsp. harissa
60ml olive oil
3 garlic cloves, crushed
1 head of broccoli, cut into 1cm steaks
1 large cauliflower, cut into 1cm steaks
2 red onions, cut into 8 wedges
1 onion, finely chopped
2 x 400g tins green lentils, drained and rinsed
125g low-fat hummus (houmous or hoummos)
small handful fresh coriander, roughly chopped 

Method
1. Preheat oven to gas 6, 200°C, fan 180°C. Put the harissa, oil and garlic in a bowl, season and stir to combine.
2. Spread out the broccoli, cauliflower and red onion wedges on a large baking tray. Pour over half the harissa marinade, mixing so that the veg is fully coated. Roast for 25-30 mins or until tender.
3. Meanwhile, pour the remaining marinade into a medium saucepan and add the chopped onion. Cook on a low heat for 10 mins, stirring occasionally, until softened. Add the lentils and a splash of water to loosen. Stir to coat the lentils in the marinade and simmer for 3-4 mins until heated through.
4. Put the hummus in a small bowl with 3 tbsp. water and stir until smooth.

5. Top the lentils with the roasted veg. Scatter with coriander and finish with a drizzle of the hummus sauce.

Nutritional Details - Per Serving
Carbohydrate 34.5g Protein 17.4g Fat 21g Fibre 8.8g
From original recipe here 

A little about lentils! 
As lentils are relatively high in carbs, they don’t make the best option for very low carb diets like Keto. However, on more liberal low-carb diets, you may be able to incorporate a moderate amount of lentils.

But what are Lentils?

Lentils are an edible legume. They come from a bushy annual plant known for its small round seeds. The crop reaches heights of around 40 centimetres and grows pods that typically contain two seeds in each. 

Origin of Lentils
Lentils are thought to have originated in the East and Mediterranean areas. They have been a popular food source of our ancestors since ancient times. In fact, they’re one of the earliest domesticated crop known to man!

Health Benefits of Lentils
Lentils are low in fat, high in protein, folate, phosphorus and iron. They are high in B vitamins, iron, magnesium, potassium and zinc. They’re also an excellent source of plant-based protein.

Lentils are high in fibre to support a healthy digestive tract and the growth of good gut bacteria. Eating lentils can help ease constipation and improve gut function.

Additionally, lentils contain a variety of important plant compounds known as phytochemicals. These compounds can help the body fight off chronic illnesses, such as heart disease and type 2 diabetes.

Types of Lentils

Brown: These are the most popular type and are earthy in flavour and retain their firmness while cooking. Brown lentils make a great addition to stews and soups. 

Green: These can vary in size and are usually a more cost efficient alternative to using Puy lentils in recipes. 

Yellow and Red: These lentils are split and cook quickly. They have a slightly sweet and nutty flavour. 

Puy: These lentils hail from the French region of Le Puy. Puy lentils have a peppery taste. They look similar to green lentils, except they’re considerably smaller in size. Puy lentils are also known as French lentils. These small lentils hold their shape better after cooking. 

Beluga: These lentils are so tiny and black, they almost resemble caviar. They make a great addition to salads.

Some interesting facts about lentils
Lentils are legumes that originated in Asia.
In 2400 BC, lentils were found in the burial tombs of Ancient Egyptians.
Lentils are used around the world, but they’re especially popular in Middle Eastern, Greek, French and Indian cuisines.
In the Middle East, lentils are typically prepared with onions and garlic, while in France, they’re often served with roasted meat.
In Indian cooking, lentils are made into a popular soup called dal.
Lentils are an easy to cook legume that don’t require soaking, unlike dried beans.

In Washington, there is a National Lentil Festival celebrating this popular legume!

The above about lentils, plus more to read, from article here

Dear reader, this blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, music and recipes!

However, not all the recipes and food suggestions featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

27 comments:

Valerie-Jael said...

This sounds gorgeous, I love lentils. I had red lentil soup today. Valerie

Elephant's Child said...

YUM.
Thank you.

Sue said...

This looks really nice and I like lentils so it's another recipe for my file. Take care and have a great month, Sue xx

~Lavender Dreamer~ said...

I am in such a rut of steaming my veggies....just enough...not overdone. But it's still so plain! This looks delicious!

Tom said...

...it certainly looks good.

DeniseinVA said...

Delicious! I will definitely have to try this one. Harissa is new to me and have only used it on one dish. I look forward to using it again. Thanks Jan.

Christine said...

This looks so good.

mxtodis123 said...

This is my kind of dish.

Jenn Jilks said...

I really like roasting veggies!

Rose said...

I never think about roasting broccoli and cauliflower till I read about it here...and this does sound good.

CJ Kennedy said...

Himself won't eat cauliflower 🙁

JFM said...

This is definitely a keeper!!!

Bleubeard and Elizabeth said...

This one is going in my recipe file!

Iris Flavia said...

Sounds yummy. I added harissa to chili-meatballs. Boy, burning hot ;-)
(But yummy!)

Ella said...

That must be delicious!

Jo said...

I could quite easily eat veggie dishes such as this but Mick is a true carnivore and would wonder where his meat was.

Mary Kirkland said...

I love roasted broccoli ad cauliflower but I've never had lentils yet.

Magic Love Crow said...

I have to try this!!! Big Hugs Jan!

Anu said...

Hello.
Delicious food!

Martha said...

This looks really good.

Thickethouse.wordpress said...

I love lentils and often make lentil soup with brown lentils adding onion, celery and carrot to the mix...I need to try other sorts. I have tried red lentils. Maybe Puy will be next.

baili said...

i think i am one of people who ate lots and lots of lentil until doctor forbade them dear Jan
i LOVED this recipe ,both main things used within are my favorite
one of our today's dish was broccoli :)

DMS said...

This looks so tasty! I love veggies and lentils. YUM! Thanks for sharing. :)
~Jess

Snowbird said...

Ooooh....I'll be cooking that tomorrow! Thanks!xxx

William Kendall said...

I'd go for that.

Health Shala said...

Health Shala

Health Line

Very nice post sir thanyou for Sharing informations

Steve Smith said...

These meals look outstanding. It’s become somewhat lost on people how important diet is when it comes to treating diabetes successfully. Nice little article here that talks about a Greek method of handling type 2 diabetes and all the focus is on ingesting the correct foods. Well worth the read, I’ll link below.

https://bodyfitnesspal.wordpress.com/2020/03/23/example-post-3/