Gratin of white cabbage & lentils in a Provençal sauce

Very Healthy
Health score
95%
Gratin of white cabbage & lentils in a Provençal sauce
80 min.
4
469kcal

Suggestions


If you're searching for a delightful blend of flavors and a nutritious meal, look no further than this Gratin of White Cabbage & Lentils in a Provençal Sauce. Perfect for lunch, dinner, or any time you crave a wholesome dish, this recipe embodies the charm of Mediterranean cuisine while packing in a healthy punch. With a health score of 95, it's not just delicious but incredibly good for you!

This dish features tender brown or green lentils paired harmoniously with shredded white cabbage, nestled in a rich tomato-based Provençal sauce. The aromatic combination of sautéed red onion, garlic, and red pepper create a savory depth that makes every bite a sensation. A sprinkle of parmesan and crunchy breadcrumbs on top gives the gratin that coveted golden crust, making it an appealing centerpiece for your dining table.

Taking just 80 minutes to prepare and serve up to four people, this gratin is as practical as it is healthy. With only 469 calories per serving, you can indulge guilt-free while enjoying the goodness of wholesome ingredients like fresh herbs and vibrant vegetables. So why not bring a taste of Provence into your kitchen? Dive into this comforting dish and elevate your mealtime experience with a burst of flavor and nutrition!

Ingredients

  • 140 green lentils 
  • 0.3  cabbage shredded white
  • 25 breadcrumbs 
  • 25 parmesan freshly grated (or vegetarian alternative)
  • servings olive oil extra virgin extra-virgin
  •  onion red chopped
  •  garlic clove chopped
  •  bell pepper red seeded cut into postage stamp-sized squares
  • tbsp olive oil extra virgin extra-virgin
  • tsp ground coriander 
  • sprigs thyme leaves generous
  • 400 canned tomatoes chopped canned
  • tbsp tomato purée 
  • tsp sugar 
  • leaves basil 

Equipment

  • oven

Directions

  1. Pre-heat the oven to 200C/Gas 6/fan 180C. Cook the lentils in boiling unsalted water for about 20- 30 minutes until just tender, then drain. Fry the onion, garlic and red pepper in the olive oil until soft (about 10 minutes).
  2. Add the ground coriander and thyme, and stir for 30 seconds or so. Now tip in the tomatoes, tomato pure and sugar, and season with salt and pepper. Leave to simmer to a thick sauce, stirring occasionally, for about 15- 20 minutes. Check seasoning, take out the thyme and stir in the basil.
  3. Meanwhile, cook the cabbage in boiling salted water for about 3-4 minutes, until just tender.
  4. Drain, and run under the cold tap, then drain thoroughly again.
  5. Mix the cabbage and lentils with the tomato sauce, and spoon into a shallow ovenproof gratin dish.
  6. Mix the breadcrumbs and cheese, and scatter over the mixture in an even layer.
  7. Drizzle with a little extra olive oil.
  8. Bake for 20-30 minutes until sizzling and patched appetisingly with brown.

Nutrition Facts

Calories469kcal
Protein12.83%
Fat50.84%
Carbs36.33%

Properties

Glycemic Index
101.92
Glycemic Load
7.59
Inflammation Score
-9
Nutrition Score
30.243043830213%

Flavonoids

Catechin
0.12mg
Apigenin
0.1mg
Luteolin
0.52mg
Isorhamnetin
1.38mg
Kaempferol
0.33mg
Myricetin
0.03mg
Quercetin
6.05mg
Gallocatechin
0.05mg

Nutrients percent of daily need

Calories:468.64kcal
23.43%
Fat:27.4g
42.15%
Saturated Fat:4.64g
29%
Carbohydrates:44.04g
14.68%
Net Carbohydrates:27.84g
10.12%
Sugar:11.64g
12.93%
Cholesterol:4.25mg
1.42%
Sodium:297.97mg
12.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.55g
31.11%
Vitamin C:80.36mg
97.4%
Vitamin K:82.07µg
78.16%
Fiber:16.21g
64.83%
Folate:240.02µg
60%
Manganese:0.95mg
47.38%
Vitamin E:5.64mg
37.59%
Vitamin B1:0.52mg
34.91%
Vitamin B6:0.59mg
29.56%
Iron:5.23mg
29.07%
Phosphorus:285.26mg
28.53%
Vitamin A:1334.52IU
26.69%
Potassium:909.76mg
25.99%
Copper:0.44mg
21.82%
Magnesium:87.2mg
21.8%
Calcium:186.84mg
18.68%
Zinc:2.53mg
16.84%
Vitamin B3:3.15mg
15.77%
Vitamin B2:0.24mg
14.33%
Vitamin B5:1.41mg
14.07%
Selenium:7.25µg
10.35%
Vitamin B12:0.1µg
1.61%