Italian Lentils

I was helping a friend with high protein, high fiber meal preps and this recipe came to mind. By starting with a solid mirepoix, adding bell pepper, and letting the lentils simmer to absorb all the flavors you create a side worthy of entree status elevation.

Ingredients:

• 2 tablespoons olive oil, or unsalted butter
• 1/2 cup carrots, small diced
• 1/2 cup celery, small diced
• 1/2 cup onion, small diced
• 1/2 cup green bell pepper, small diced
• 2-3 garlic cloves, pressed or finely minced
• 1 cup dried green, brown, or French lentils, rinsed and drained checking for any stones
• 1-2 bay leaves
• 1 tablespoon oregano (to taste)
• 1 tablespoon basil (to taste)
• 2 cups vegetable or chicken stock, unsalted homemade is best.
• Salt and pepper to taste

Options:

• Stick with olive oil and vegetable stock to create vegan/vegetarian .

Directions:

1. In a dutch oven over medium low heat, add the oil or butter and melt.
2. Add carrots, celery, onion and bell pepper and saute until onions are slightly translucent, about five minutes. Season with fresh ground pepper but hold off on adding any salt.
3. Add garlic and saute for another one minute to cook off the garlic’s raw edge. Add bay leaves, oregano and basil and stir until the herbs are fragrant.
4. Add lentils and stir in enough stock to cover. Bring to a simmer.
5. Cook for about 15 minutes, stirring occasionally. Continue simmering until the lentils are al dente in texture. 
6. Once to desired doneness, remove from heat and add a sprinkle of kosher salt. Season to taste. Serve hot over rice or as a fiber rich side.

Salt Swaps:

• Unsalted stock adds tons of flavor over water without all the added sodium.
• Cooking your own dried lentils over canned or frozen drastically reduces the amount of salt for this fiber food.