A robust and flavorful one-pot stew combining omega-3-rich sardines with fiber-packed red lentils. This budget-friendly meal is incredibly nutritious and ready in just 30 minutes, perfect for a healthy weeknight dinner.
Ingredientes
- 1 tablespoon olive oil
- 1 medium onion (approx. 150g), chopped
- 2 cloves garlic, minced
- 1 large carrot (approx. 120g), diced
- 150g red lentils, rinsed
- 1 can (400g) chopped tomatoes
- 500ml vegetable broth or water
- 1 teaspoon dried oregano
- 1 can (120g) sardines in water or olive oil, drained
- 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 diced carrot and sauté for 5-7 minutes until they begin to soften.
- 2.Add the minced garlic and dried oregano, and cook for another minute until fragrant.
- 3.Stir in the rinsed red lentils, the can of chopped tomatoes, and the vegetable broth. Bring the mixture to a boil.
- 4.Reduce the heat to low, cover the pot, and let it simmer for 15-20 minutes, or until the lentils are fully cooked and tender. Stir occasionally to prevent sticking.
- 5.Gently break up the drained sardines with a fork and stir them into the stew. Let it heat through for 2-3 minutes.
- 6.Remove the pot from the heat. Stir in the fresh lemon juice and season with salt and pepper to your preference. Serve immediately.
Informações Nutricionais
Porque esta receita
This recipe is exceptionally nutritious, combining protein and fiber from lentils with heart-healthy omega-3 fatty acids from sardines. It's a balanced, low-cost meal rich in essential vitamins and minerals, promoting sustained energy and digestive health.
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