A rustic and satisfying warm salad featuring protein-packed green lentils and omega-3 rich mackerel. Sautéed root vegetables and fresh spinach make this a complete, budget-friendly one-pot meal.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 300g green or brown lentils, rinsed
- 4 tins (approx. 125g each) mackerel in olive oil, drained
- 1 large onion, finely chopped
- 4 cloves garlic, minced
- 3 medium carrots, diced
- 3 celery stalks, diced
- 200g fresh spinach
- 30ml extra virgin olive oil
- 60ml fresh lemon juice
- 750ml water or vegetable broth
- Salt and freshly ground black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery. Sauté for 7-8 minutes until softened and fragrant.
- 2.Add the minced garlic and cook for another minute until aromatic.
- 3.Add the rinsed lentils and 750ml of water or vegetable broth. Bring to a boil, then reduce the heat to a simmer, cover, and cook for 20-25 minutes, or until the lentils are tender but still hold their shape.
- 4.Once the lentils are cooked and most of the liquid is absorbed, remove the pot from the heat and stir in the fresh spinach until it wilts completely from the residual heat.
- 5.Gently flake the drained mackerel into the pot. Add the fresh lemon juice, and season generously with salt and pepper.
- 6.Carefully fold everything together to combine without breaking up the mackerel too much. Serve warm in bowls.
Informações Nutricionais
Porque esta receita
This recipe is exceptionally nutritious, balancing high-quality protein and healthy fats from mackerel with the fiber and complex carbs from lentils. It's rich in omega-3s for brain health and packed with vitamins and minerals from a variety of vegetables.
⭐ Avaliações e Comentários
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