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Lentil + Chard + Pasta = Power Vegetarian Meal

Both lentil and swiss chard are famous for their nutritious values. Lentil has the third-highest level of protein, by weight, of any plant-based food. It is also a good of iron, dietary fiber, and folate. Swiss chard is rich in vitamins K, A, C and E, magnesium, manganese, potassium, iron, and dietary fiber. (source: whfoods.org)

This recipe combines these tow powerhouses to produce a well balanced and delicious vegetarian meal.

Recipe: Lentil Chard Pasta

Serves 4menu_0911b

Ingredients

  • 2 tbsp canola or olive oil
  • 1 medium onion, chopped
  • 1 tbsp thyme
  • ¾ tsp cumin
  • ¾ tsp corinder
  • ¾ tsp garam masala
  • 3 cloves garlic
  • 1 cup lentil, picked and rinsed
  • 1 cup vegetable broth
  • 1 cup water
  • 3 medium carrot, finely chopped
  • 1 bunch swiss chard
  • 1-1/2 cup dry spiral pasta
  • Salt and pepper to taste

Preparation

  • Heat oil in a large pot on medium high. Sauté onion till it softens (about 3 minutes).
  • Lower heat. Add the next 5 ingredients and stir till aromatic (about 1 minute).
  • Stir in lentil and then broth. Cover and simmer till lentil almost softens (about 35 minutes). Add water or more broth as needed.
  • Add carrots. Cover and continue to simmer for about 10 minutes.
  • Meanwhile, boil 2 quarts of water. Add salt and steep the chard till it softens (about 2 minutes). Drain the chard and put aside.
  • Reuse the water to boil the pasta as instructed.
  • Add the chard and pasta to the lentil sauce.
  • Add salt and pepper to taste.