Recipe for Health
Using a food processor to grind cauliflower into tiny “grains” makes a couscous alternative that’s perfect for gluten- or grain-free diets. Use French lentils or canned chickpeas instead of black lentils, if you prefer.
To find more inventive, healthy and delicious plant-based recipes, check out IDEA Fitness Journal’s new sister publication Vegetarian Times, at www.vegetariantimes.com.
⅔ C black lentils
1 large or 2 small heads of cauliflower
2 T olive oil
1 small onion, finely diced (1 C)
3 cloves garlic, minced (1 T)
3 carrots, finely diced (1 C)
1 medium golden beet, peeled and shredded (1 C)
2 C chopped arugula or kale
¼ C shredded fresh basil
¼ C feta cheese, optional
Bring 3 cups water to a boil in medium saucepan. Add lentils, reduce heat to medium-low, and simmer, partially covered, 20–25 minutes, or until tender. Meanwhile, pulse cauliflower in food processor in batches until florets are chopped into small, couscous-like pieces. Heat oil in large skillet over medium heat. Add onion, and sauté 3–5 minutes, or until softened. Add garlic, and cook 30 seconds. Add cauliflower, carrots and beet, and cook 6–8 minutes, or until cauliflower is tender. Stir in greens. Drain lentils, rinse, and drain again. Stir into cauliflower mixture. Fold in basil and feta, if using. Season with salt and pepper, if desired. Serves 6.
Nutrition per each ¾ C serving: 184 calories; 10 g protein; 5 g total fat; <1 g saturated fat; 28 g carbohydrates; 79 mg sodium; 9 g fiber; 7 g sugar.
Key: C = Cup; T = tablespoon; g = gram; mg = milligram