Lentils are so versatile that they can play a starring role in a wide variety of dishes. With this recipe, they can be considered a main course, since the recipe contains a delicious combination of ingredients that fills all the requirements for a balanced dish.
Tip: We chose red Russian garlic for this recipe because it has big, juicy cloves. But any fresh garlic will do. Every region has their specialty cultivars.
Did you know?
- Mustard has been used as a spice for more than 5,000 years. Although it’s a minor crop in Canada, we are the world’s largest mustard seed producer and exporter.
- Canada accounts for 80 percent of the world’s lentil production. They’re an economical source of protein and chockablock full of healthy vitamins.
Savoury Lentils with Roasted Vegetables and Goat Cheese
Ingredients
- 12 small, thin carrots
- 1/2 lb (225 g) thin green beans
- 1/4 cup (60 mL) camelina oil, divided
- 1 cup (250 mL) dry green lentils
- 1 1/2 cups (350 mL) water
- 1 cup (250 mL) low-sodium vegetable broth
- 2 fresh thyme sprigs
- 1 bay leaf
- 2 Tbsp (30 mL) lemon juice
- 2 tsp (10 mL) Dijon mustard
- 1 large red Russian garlic clove, smashed and minced (see tip)
- 1/2 tsp (2 mL) kosher salt
- 1/2 tsp (2 mL) freshly ground black pepper
- 1/4 cup (60 mL) sun-dried tomatoes packed in oil, slivered
- 1/4 cup (60 mL) crumbled goat cheese
- 1 tsp (5 mL) chopped fresh dill or 1/2 tsp (2 mL) dried dill
- Maple syrup (optional)
Nutrition
Per serving:
- calories318
- protein14g
- fat12g
- saturated fat3g
- trans fat0g
- carbohydrates41g
- sugars7g
- fibre10g
- sodium393mg
Directions
01
Preheat oven to 425 F (220 C). Line baking sheet with parchment paper. Set aside.
02
Scrape carrots and place on lined baking sheet. Trim beans and place beside carrots. Rub carrots and beans with 2 Tbsp (30 mL) camelina oil. Roast in oven for 20 minutes, or until vegetables are tender.
03
In medium saucepan, place lentils along with water, vegetable broth, thyme, and bay leaf. Bring to a boil and reduce heat. Simmer, uncovered, for 16 to 20 minutes, just until lentils are tender but not mushy. Drain well and remove thyme sprig and bay leaf. Quickly rinse lentils in a little cold water, then drain and set aside.
04
In skillet, combine remaining 2 Tbsp (30 mL) oil, lemon juice, mustard, garlic, salt, and pepper. Whisk to blend. Heat over medium heat and add sun-dried tomatoes and cooked lentils. Gently stir to coat and warm through. Transfer to heated platter and straddle roasted carrots and beans overtop. Sprinkle with crumbled goat cheese and chopped dill. Drizzle with a little maple syrup, to taste, if you wish.
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
