Mediterranean Lentil & Sardine Bowl
A vibrant, budget-friendly bowl packed with protein and omega-3s. Featuring quick-cooking red lentils, savory sardines, and fresh spinach for a nutritious 15-minute meal.

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435 kalori
$3 porsiyon başına
$15 dakika
1 porsiyon
low-calorie, budget-friendly, any cuisine
Malzemeler
- 75g red lentils
- 1 can (approx. 90g) sardines in water, drained
- 50g fresh spinach
- 70g cherry tomatoes, halved
- 1 clove garlic, minced
- 1 teaspoon (5ml) olive oil
- 1 tablespoon (15ml) lemon juice
- 1/2 teaspoon ground cumin
- Salt and black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.In a small pot, combine the rinsed lentils and 200ml of water. Bring to a boil, then reduce heat, cover, and simmer for 10-12 minutes until tender and the water is absorbed.
- 2.While the lentils cook, heat the olive oil in a pan over medium heat. Sauté the minced garlic for 30 seconds until fragrant.
- 3.Add the halved cherry tomatoes and spinach to the pan. Cook for 2-3 minutes until the tomatoes soften and the spinach wilts. Season with a pinch of salt and pepper.
- 4.Once cooked, drain any excess water from the lentils. Stir in the ground cumin and lemon juice.
- 5.Assemble your bowl by placing the seasoned lentils at the bottom. Top with the sautéed vegetables and finish with the drained sardines.
Besin Bilgileri
8g
fat
50g
carbs
10g
fiber
41g
protein
Bu tarifi neden seçmelisin
This recipe is exceptionally healthy, combining protein-rich lentils and omega-3-packed sardines to support heart and brain health. It's rich in fiber for digestion and loaded with vitamins and iron from spinach, making it a balanced and nutritious meal.