Lauren Kelly Nutritionist

Better Health, Better Food, Better You

Happy MEATLESS Monday! How about some Vegan Fiesta Lime Lentil Veggie Sautee’

on February 13, 2012

As many of you know, February is National Heart Health Month.  Why not enjoy this yummy recipe and protect your heart at the same time?  This dish was inspired by a dear friends’ recommendation for a lentil cabbage dish.  I altered it a bit to suit my tastes and it came out AMAZING!!

Lentils are an inexpensive way to add antioxidants, B vitamins, iron and protein in your diet.  They are extremely versatile and super easy to make.  Lentils are also packed with cholesterol lowering fiber, which helps prevent heart disease.  And at 16 grams of fiber per cup, lentils are  an easy way to pack a nutritional PUNCH!

Vegan Fiesta Lime Lentil Veggie Sautee’

Ingredients:

1 16 oz bag of dried lentils (I used brown)

4 cups water

finely chopped mixed veggies of your choice ( I used Trader Joe’s already chopped blend of broccoli, carrots, red and green cabbage, jicama, radish green pepper and celery)

1 TBS Mrs. Dash Fiesta Lime Seasoning Blend

1/2 teaspoon sea salt

2 TBS fresh chopped cilantro

1 TBS grapeseed oil

juice of one lime

Directions:

  • Rinse the lentils under running water and pick through them to remove any bits of soil or rocks. Add lentils and water to a saucepan (with a lid) and bring to a boil. Turn heat down to low and cover to let the lentils simmer, but leave the lid ajar a bit so that they don’t boil over. Check on them occasionally to make sure the water has not boiled down below the level of the lentils and add more as needed. When the lentils are tender and can easily be mashed with a fork, they are done. It usually takes about 30-45 minutes for them to cook. Add salt and cilantro in about the last 15 minutes of cooking time, so when you think the lentils are starting to get soft. Cooking often neutralizes the taste of the salt, so if you add it at the start you end up having to add more salt to get the same flavor.
  • When they are finished cooking, take the saucepan off the heat and cover tightly with the lid. Leave to sit for 5-10 minutes. The lentils will absorb more of the water making them juicier and more tender.
  • Place oil and chopped veggies in pan and sautee’ for 5 minutes.  Add lentils and Mrs. Dash seasoning and stir.  Let sit on medium-low heat for 5-8 minutes until veggies soften.
  • Remove from heat, add fresh lime juice and stir until well blended.   Makes 8 servings.

Nutrition Facts
Serving Size 1 serving (makes 8 servings)
Amount Per Serving
Calories 216 Calories from Fat 21
Total Fat 2.3g
Cholesterol 0mg
Sodium 124mg
Total Carbohydrates 34.2g
Dietary Fiber 17.3g
Sugars 1.2g
Protein 14.7g

Nutritional information provided by http://www.caloriecount.com, results not 100% guaranteed

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2 responses to “Happy MEATLESS Monday! How about some Vegan Fiesta Lime Lentil Veggie Sautee’

  1. Lesley says:

    I love lentils! Nice idea to mix them with lime and veggies!

  2. Christy says:

    ooh that looks delicious!

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