A highly nutritious and budget-friendly meal, this dish combines omega-3-rich mackerel with protein-packed red lentils and vibrant vegetables. A unique, flavorful, and satisfying dish ready in about 30 minutes.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 150g red lentils, rinsed
- 1 can (approx. 125g) mackerel in oil, drained
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 large carrot, grated
- 200g fresh spinach
- 500ml vegetable broth or water
- 1 tablespoon olive oil
- 1 teaspoon turmeric powder
- 1 teaspoon ground cumin
- Juice of 1/2 lemon
- Salt and black pepper to taste
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Instruções
- 1.Heat the olive oil in a medium pot over medium heat. Add the chopped onion and cook for 3-4 minutes until softened. Add the minced garlic, grated carrot, turmeric, and cumin, and cook for another minute until fragrant.
- 2.Add the rinsed red lentils and the vegetable broth or water to the pot. Bring to a boil, then reduce the heat, cover, and simmer for 15-20 minutes, or until the lentils are soft and have absorbed most of the liquid, creating a thick mash.
- 3.While the lentils are cooking, heat a separate large pan over medium-high heat. Add the spinach and cook for 2-3 minutes, stirring occasionally, until just wilted. Remove from heat and season with a pinch of salt and pepper.
- 4.Once the lentils are cooked, gently flake the drained mackerel into the pot. Stir to combine and allow it to heat through for about 1-2 minutes.
- 5.Remove the lentil and mackerel mash from the heat. Squeeze in the lemon juice and season with salt and pepper to your taste.
- 6.Divide the spiced lentil and mackerel mash between two plates and top with the wilted spinach to serve.
Informações Nutricionais
Porque esta receita
This recipe is exceptionally healthy, providing a perfect balance of lean protein, complex carbohydrates, and healthy fats from mackerel. It's rich in fiber from lentils and vitamins from spinach, supporting heart health, digestion, and sustained energy.
⭐ Avaliações e Comentários
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