A hearty and nutritious warm salad featuring protein-rich mackerel, fiber-packed lentils, and roasted sweet potatoes, all tossed in a zesty lemon-herb vinaigrette. A perfect budget-friendly meal.
Ingredientes
- 1 can (approx. 125g) mackerel, drained
- 150g brown or green lentils, rinsed
- 1 large sweet potato (approx. 300g), cubed
- 1 medium red onion, finely chopped
- 2 cloves garlic, minced
- 100g fresh spinach
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 teaspoon dried oregano
- 500ml vegetable broth or water
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Preheat oven to 200°C. Toss the cubed sweet potato with 1 tablespoon of olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, until tender and lightly caramelized.
- 2.While the potatoes roast, place the rinsed lentils in a saucepan with 500ml of vegetable broth or water. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until tender. Drain any excess liquid.
- 3.In a large skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chopped red onion and sauté for 4-5 minutes until softened. Add the minced garlic and dried oregano and cook for another minute until fragrant.
- 4.Add the cooked lentils and fresh spinach to the skillet. Stir continuously until the spinach has wilted completely, about 2-3 minutes.
- 5.Remove the skillet from the heat. Gently fold in the roasted sweet potatoes and the flaked mackerel.
- 6.Drizzle with fresh lemon juice, season with additional salt and pepper to taste, and toss gently to combine. Serve warm as a complete and balanced meal.
Informações Nutricionais
Porque esta receita
This recipe is a nutritional powerhouse, providing omega-3s from mackerel for brain health and lean protein. The lentils and sweet potatoes offer sustained energy, abundant fiber for digestive health, and essential vitamins, making it a perfectly balanced meal.
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