Healthy Marry Me Lentils
Serves: 6 • Total Time: 35 minutes • FODMAP rating: medium to high
Traditional "marry me" recipes often call for heavy cream or, in vegan versions, full-fat coconut milk, creating a rich and delicious dish. But since I love the person I married and want him to be around for a long, healthy life, I decided to make a heart-healthy version using unsweetened soy milk.
That said, if you prefer a little more richness or want to impress guests at dinner, you can easily swap the soy milk for a can of full-fat coconut milk. Either way, if you’re a fan of sun-dried tomatoes, you’re going to love this recipe—it’s bursting with flavor! Don’t forget to toss in a few extra sun-dried tomatoes at the end for an extra pop of deliciousness.
Ingredients:
- 4 garlic cloves, minced
- 1 yellow onion, finely diced
- ¼ cup sun-dried tomatoes, chopped (plus extra to garnish at the end)
- 2 cups cherry or grape tomatoes, halved
- 1 tbsp Italian seasoning
- 1½ tbsp tomato paste
- 1 tbsp soy sauce
- 2½ cups vegetable broth
- 1 cup unsweetened soy milk (to replace full-fat coconut milk)
- 1½ cups red lentils, rinsed
- 3 tbsp nutritional yeast
- 1 teaspoon salt
- ½ teaspoon black pepper
- 2 cups baby spinach, chopped
- 1 tbsp lemon juice
- ¼ cup flat-leaf parsley, chopped
- Rice or quinoa if desired.
Directions:
- Start cooking the rice or quinoa following the directions of the package. (if using rice or quinoa to serve, you could also just use naan instead or eat as is.)
- Heat a large pot over medium heat. Add the diced onion and garlic with a splash of vegetable broth or water to prevent sticking. Sauté, stirring frequently, until the onion softens (about 5 minutes).
- Add the sun-dried tomatoes, cherry tomatoes, and Italian seasoning. Cook for 2-3 minutes, stirring occasionally, until the tomatoes start to soften.
- Stir in the tomato paste and soy sauce, cooking for another minute to blend the flavors.
- Pour in the vegetable broth, soy milk, and red lentils. Stir well to combine, then bring the mixture to a boil.
- Reduce the heat to low, cover, and simmer for 20-25 minutes, stirring occasionally, until the lentils are tender and the mixture thickens. Add more soy milk or broth if needed for your desired consistency.
- Stir in the nutritional yeast, salt, and pepper. Fold in the chopped baby spinach, allowing it to wilt for 1-2 minutes.
- Remove from heat and stir in the lemon juice, parsley and extra sun dried tomatoes for a pop of flavor!
Serve over rice, quinoa, or enjoy as a hearty, flavorful dish on its own! 🌱
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