If you’re working on a heart-healthy diet, you’ve probably heard that eating more legumes, including lentils, is helpful. But what to do with them? How can they not be chalky and tasteless? Creamy Lemon Tahini Sauce!
This dish is perfect for when you’re really in the mood for something healthy. You will saute onion, bell pepper, sun-dried tomatoes and garlic while preparing the tahini sauce in a food processor. Next, you will add the lentils, tomato and sauce to the pan. When it’s all hot and bubbly, fold in the spinach and voila! Made.
Serve over farro, a chewy, nutty, whole grain made from ancient varieties of wheat, or brown rice or barley, if you prefer. You can also swap or add different vegetables. The magic is the sauce.
Component selection and replacement
Lentil
Surprisingly, I prefer canned lentils for this because of their firmer texture. And convenience doesn’t hurt! Look for a no-salt-added product, and if you can’t find it, check the sodium, because there’s often a big difference. If you rinse them thoroughly, you will get rid of about half of the sodium.
But if you prefer to cook brown or green lentils from scratch, that works too! They are so budget friendly.
(This post is not sponsored. Just to help with your shopping!)
Farro
Farro is relatively new to the North American market, but a well-stocked grocery or health food store should have it, near the rice or bulk section.
(If you’re local, Calgary Co-op and Superstore carry it, Walmart doesn’t.)
Farro is a higher-priced whole grain, so if cost is a concern, use barley instead, at about a third the cost. It is also very high in fiber. Brown rice is the cheapest, although with less fiber. All good!
Cooked farro, like other grains, can be frozen. If you make a big batch and then freeze them in small containers, you can pull one out and thaw it in the microwave for a weeknight meal like this.
Tahini sauce
Tahini sauce is made from ground toasted sesame seeds. The consistency is like creamy peanut butter, while the flavor is milder and earthier.
You might find it near the nut butters, in the international aisle, or in the “healthy eating” section. If you’re not sure where it is, it’s worth asking!
When you first open the tahini, there may be a layer of oil on top, like natural peanut butter. Just mix it as best you can. Store it in the fridge so it doesn’t come off and go rancid.
Sun-dried tomatoes in oil
Sun-dried tomatoes in oil can be a sodium bomb, so read the label and choose the lowest you can find. I talk about different brands and amounts of sodium in the post about the crispy chickpea and sundried tomato pasta.
Vegetables
Everything else is clear! Substitute or add mushrooms, zucchini, snow peas or a different leafy green such as kale or chard. Or serve with pre-washed mixed greens if you prefer.
How to store and reheat
This dish should stay fresh and safe to eat for four days. Just reheat in the microwave until warm.
If you don’t eat it all within a few days, it’s a good idea to freeze it. Just put the label on so you don’t have to wonder what the heck it is.
What to serve with it
This is just a complete meal in itself! But it only has about 17 grams of protein per serving, which is a little low for most adults. You may want to pair it with a glass of soy or dairy milk or yogurt for dessert. Something for extra protein.
If sodium is a concern
People often worry when a recipe uses salt, but trust me, you’ll use a lot less than a typical restaurant!
By my calculations, this has 335 mg of sodium per serving, even using half a teaspoon of table salt (or a teaspoon of coarse salt). This will vary depending on the sun-dried tomatoes and lentils you use, but in any case, it’s well within the rule of thumb of 500 mg per meal.
I would definitely use the salt in the tahini sauce to balance out the lemon. But for the other addition of salt, after everything is mixed, taste first and see if you need it.
Other plant-based recipes you’ll love
If you’re experimenting with vegan or vegetarian meals, you might like these Pantry Burritos which, as the title suggests, can be made with ingredients you can keep in your pantry (and fridge).
Or try this Mediterranean Sofrito and Lentils. Sofrito is a tomato and onion sauce, often including garlic and herbs, and simmered in olive oil.
Here is the recipe. Enjoy!
30 minute lentils with tahini sauce
A meal that really hits the sweet spot – nutritious and delicious. If you’re efficient in the kitchen, you can make this in 30 minutes (I do), but it’s best to allow a few more minutes the first time.
- 3 cups cooked farro (start with 1 cup farro uncooked)
- 1/2 cup sun-dried tomatoes packed in oil (don’t worry about draining – you will be cooking the vegetables in this oil)
- 1 small red onion, finely chopped
- 4 cloves garlic, chopped
- 2 red, yellow or orange bell peppers, thinly sliced, with the slices cut in half
- 1 medium-sized tomato, cut into cubes
- 1 540 mL/19 oz canned lentils, drained and rinsed well
- 3 cups pre-washed spinach (about half a 142g/5oz container)
- 1/2 ch coarse salt (optional) (or 1/4 teaspoon fine salt)
Tangy tahini sauce
- 1/4 cup tahini
- 1-2 cloves garlic, peeled
- 1/2 cup lemon juice
- 1/4 cup nutritional yeast
- 1/2 cup extra virgin olive oil
- 1/2 ch coarse salt (or 1/4 teaspoon fine salt)
- Freshly ground black pepper, to taste
Cook farro or other whole grain according to package directions if not already cooked.
Heat a large frying pan over medium heat. Add sun-dried tomatoes, red onion, garlic and peppers. Sauté until the onion and peppers soften, for 7-10 minutes, adjusting the heat if necessary.
Meanwhile, blend all the sauce ingredients in a food processor until smooth.
When the vegetables are ready, add the tahini sauce, tomato and lentils to the pan. Stir to combine and heat until bubbling, stirring occasionally.
Remove from the heat and add the spinach. Mix well.
Taste and optionally add additional salt and more ground black pepper if needed.
Serve over baked farro.
Credit where credit is due
If this dish looks familiar, that’s because it’s my quickest, simplest variation Protein Power Goddess Bowl from the blog Oh She Glows, which is adapted from The Coup The Greek goddess of the cookbook.
Share your photos!
If you try it, I’d love to hear how it goes! Bonus points for a photo. Comments and questions are always welcome my free facebook group. Good appetite!
