(makes 1 serve but you have 2 extra portions of the lentil mix)
Calories: 193, Protein: 11g, Fats: 6g, Carbohydrate: 24g
This is a great versatile little mix that’s quick to whip up and that you can use a few different ways. I do particularly like it with Portabello mushrooms though!
2 Portabello mushrooms
1 tablespoon organic cold-pressed coconut oil/100% grass-fed ghee plus extra to brush mushrooms
¼ cauliflower processed/grated to resemble rice (can also just use white rice, cook it the day before and cool it overnight to transform to resistant starch which is nicer on the gut)
½ zucchini, diced
1 cup finely shredded silverbeet
5 asparagus spears, diced
1 can of chopped tomatoes
1 cup cooked lentils
1 teaspoon ground coriander
1 teaspoon cumin
To serve – cayenne pepper, salad sprouts, nutritional yeast, toasted walnuts, sunflower seeds or pepitas
- Preheat oven to 180 ˚C
- Remove the stalks and inner gills from the mushrooms, chop these ‘inner bits’ finely and set aside.
- Brush mushrooms with some oil and bake at 180 ˚C whilst you make the lentil mix
- Melt oil in a medium heat pan and add cauliflower, and garlic cloves and stir until the garlic becomes fragrant
- Add the veggies and the mushroom insides and cook for a few minutes
- Add tomatoes, lentils, coriander, and cumin, stir and let simmer whilst the mushrooms finish off in the oven
- Spoon the mixture into the mushrooms and sprinkle with some sprouts, chopped walnuts or sunflower seeds and pepitas, nutritional yeast, pinch of cayenne (you could stir this into the mix before spooning too if you prefer – as much as you like for spice!) and some cracked pepper
NB You could of course bake all together but this way saves some time. This makes about 3 portions of lentil mix so either add more Portabellos to serve more people or if just yourself, have with the mushrooms one day, then have the rest of the mix with some fresh rocket, or mix with zucchini noodles or bean pasta for the other days.
PLEASE NOTE: Legumes contain many anti-nutrients that impact nutrient absorption but they are also a great food for good good bacteria. Ensure you soak them at least overnight and thoroughly cook them to make them easier on the gut. If you find you bloat with legumes it’s likely that you don’t have enough of the bacteria needed to break these down which causes fermentation in the gut and bloating. You can help to populate these bacteria by consuming smaller amounts of legumes. Some gut healing protocols will require legumes to be omitted for a period of time.