Stewed Lentils with Marinated Feta

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 1 hour 25 minutes

材料

3 Tbsp. extra-virgin olive oil

1 medium yellow onion, thinly sliced

4 to 5 garlic cloves, minced

3 Tbsp. tomato paste

1 1/2 tsp. fennel seeds

1 1/2 tsp. ground cumin

1 tsp. ground cinnamon

Pinch of chili flakes or a few grinds of black pepper

1 cup petite lentils, such as French (Le Puy) lentils or black (Beluga) lentils*

4 cups water

4 medium to large carrots, sliced at a diagonal into 2" long pieces

1 bay leaf or sprig of fresh rosemary

1 1/4 tsp. salt

Crusty bread for serving (optional)

5 oz. feta cheese, crumbled or broken into chunks

3 Tbsp. finely chopped fresh dill

2 Tbsp. finely chopped fresh parsley

1 tsp. lemon zest, plus 2 Tbsp. fresh lemon juice

Pinch of salt and cracked black pepper

3 Tbsp. extra-virgin olive oil

手順

Preheat oven to 350ºF.Add olive oil to an oven-safe sauté pan or Dutch oven with a fitted lid over medium heat. Add onion; cook for about 10 minutes, until soft.Stir in garlic, tomato paste, fennel seeds, cumin, cinnamon, and chili flakes (or black pepper); cook 3 more minutes, until the tomato paste is caramelized and spices are fragrant.

Add lentils, water, carrots, bay leaf, and salt; bring mixture to a boil. Cover, and transfer pan to preheated oven. Bake for 1 hour, until the lentils are tender and the liquid is mostly absorbed.

Meanwhile, prepare Marinated Feta by combining feta, dill, parsley, lemon zest and juice, and olive oil in a small bowl. Season with a pinch of salt and black pepper. Let sit at room temperature while lentils cook.

Remove lentils from the oven and give them a good stir. Remove bay leaf. Spoon marinated feta mixture overtop (if using), and serve with crusty bread.

メモ

Double this! More carrots.

栄養

• サービングサイズ: 0.75 cup lentils with 3
• カロリー: 420 kcal
• 脂肪総量: 30 g
• 飽和脂肪: 5.5 g
• ナトリウム: 1020 mg
• 炭水化物総量: 25 g
• 食物繊維: 5 g
• 糖質総量: 8 g
• タンパク質: 11 g