A highly nutritious and budget-friendly one-pan meal, combining protein-rich sardines and fiber-packed lentils with aromatic spices and fresh greens. A unique, flavorful, and satisfying dish perfect for a healthy weeknight dinner.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 1 tablespoon olive oil
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 100g green or brown lentils, rinsed
- 100g brown rice, rinsed
- 600ml vegetable broth or water
- 2 cans (approx. 240g total) sardines in olive oil, drained
- 150g fresh spinach
- Juice of 1/2 lemon
- Salt and freshly ground black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Heat the olive oil in a large pan or pot over medium heat. Add the chopped onion and cook for 5-7 minutes until softened and translucent.
- 2.Add the minced garlic, turmeric, and cumin. Cook for another minute until fragrant.
- 3.Stir in the rinsed lentils and brown rice, coating them in the spices. Pour in the vegetable broth or water, season with salt and pepper, and bring to a boil.
- 4.Reduce the heat to low, cover the pan, and let it simmer for 25-30 minutes, or until the liquid is absorbed and the rice and lentils are tender.
- 5.Gently flake the drained sardines into the pan. Add the fresh spinach on top, replace the lid, and let it sit for 2-3 minutes for the spinach to wilt from the steam.
- 6.Remove from heat. Squeeze the lemon juice over the top and gently fold everything together. Adjust seasoning if needed and serve immediately.
Informações Nutricionais
Porque esta receita
This recipe is exceptionally healthy, providing high-quality omega-3 fatty acids from sardines for brain health, and plant-based protein and fiber from lentils and brown rice for sustained energy and digestive wellness. It's a balanced, nutrient-dense meal.
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