Healthy Marry Me Lentils

Dec 06, 2024

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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Healthy Marry Me Lentils

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