This delicious sheet pan recipe combines protein-rich black lentils with leggy broccolini and spring snap peas, providing 34 percent of your daily fiber. The creamy yogurt and horseradish dressing spices things up, and there’s enough to serve alongside grilled chicken or fish.
Lentils are great for gut health because they act as prebiotics (food for probiotics), feeding healthy bacteria in your gut. This healthy bacteria digests the fiber you can’t and uses it for fuel.
Active time: 5 minutes Total time: 25 minutes
Warm Lentil, Broccolini and Snap Pea Salad
Ingredients
- 1 (8-ounce/227g) bunch broccolini
- 2 1/2 cups (227g) snap peas
- 1 large shallot, thinly sliced
- 2 1/2 tablespoons olive oil, divided
- 1 (15-ounce/400g) can black lentils, rinsed and drained
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 cup (118ml) plain full-fat Greek yogurt
- 1 tablespoon hot horseradish
- 1/2中等大蒜瓣,切碎和smashed
Directions
Preheat oven to 400°F (204°C). Split any thick broccolini stems in half lengthwise with a paring knife so they cook more evenly. In a large bowl, toss the broccolini, snap peas, shallots and 1 1/2 tablespoons of oil. Arrange the vegetables on a baking sheet, leaving a space in the center of the pan for the lentils.
Put the lentils in the bowl and toss with the remaining tablespoon of oil. Pour the lentils in the center of the baking sheet. Sprinkle everything with salt and pepper. Bake, stirring once, until the broccolini is crisp-tender and charred in places, about 20 minutes.
Meanwhile, make the dressing. In a medium bowl, whisk together the yogurt, horseradish and garlic; set aside.
Transfer the lentils to a platter and spread in an even layer. Pile the vegetables on top and drizzle with half of the dressing. Serve immediately, with the remaining dressing reserved for dipping or extra drizzle.
Serves: 4 | Serving Size: About 7 ounces (198g)
Nutrition (per serving):Calories: 246; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 3mg; Sodium: 451mg; Carbohydrate: 28g; Dietary Fiber: 9g; Sugar: 4g; Protein: 11g
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