Orecchiette with Lentils, Onions, and Spinach

Very Healthy
Health score
100%
Orecchiette with Lentils, Onions, and Spinach
45 min.
6
614kcal

Suggestions


If you're searching for a wholesome dish that marries comfort and nutrition, look no further than this delightful Orecchiette with Lentils, Onions, and Spinach. This recipe combines the hearty texture of French green lentils with the vibrant flavors of sautéed onions and fresh spinach, creating a harmonious blend that's sure to satisfy your taste buds. In just 45 minutes, you can whip up a meal that's perfect for lunch, a side dish, or even the main event at your dinner table.

Not only does this dish pack a powerful flavor punch, but it's also incredibly healthy, boasting a perfect health score of 100. With every bite, you're providing your body with a rich source of plant-based protein, dietary fiber, and essential vitamins. The addition of Parmigiano-Reggiano lends a nutty richness that elevates the entire dish, making it a favorite among both vegetarians and meat-eaters alike.

Whether you're hosting a dinner party or enjoying a cozy night in, this Orecchiette with Lentils, Onions, and Spinach is sure to impress. Plus, it's easy to customize with your favorite herbs or additional veggies. Get ready to dive into a plate of comfort that’s as good for your body as it is for your soul!

Ingredients

  • 10 ounce baby spinach 
  • 0.1 teaspoon pepper black
  • cup green lentils french
  •  garlic clove chopped
  • 0.3 cup olive oil 
  • cups onion thinly sliced (2 pounds total)
  • pound orecchiette 
  • 1.5 ounces parmesan finely grated ()
  • 0.3 teaspoon salt 
  •  bay leaves 

Equipment

  • frying pan
  • sauce pan
  • pot
  • colander

Directions

  1. Heat oil in a 12-inch heavy skillet over moderate heat until hot but not smoking, then stir in onions, garlic, salt, pepper, and bay leaf. Reduce heat to moderately low and cook, covered, stirring occasionally, until onions are very tender and golden, 20 to 25 minutes. Discard bay leaf.
  2. While onions cook, cover lentils with water by 1 inch in a 1 1/2- to 2-quart saucepan and boil over moderate heat, covered, until lentils are just tender and most of water is absorbed, 15 to 20 minutes. Season with salt and pepper and let stand, covered, until ready to use.
  3. Cook pasta in a 6- to 8-quart pot of boiling salted water until al dente. Reserve 1 cup cooking water, then drain pasta in a colander and return pasta to pot.
  4. Add onions, lentils, and spinach to pasta, then toss with just enough reserved cooking water to wilt spinach and moisten pasta.
  5. Add cheese and salt and pepper to taste, tossing to combine.

Nutrition Facts

Calories614kcal
Protein15.58%
Fat22.8%
Carbs61.62%

Properties

Glycemic Index
35.77
Glycemic Load
29.25
Inflammation Score
-10
Nutrition Score
37.49130431919%

Flavonoids

Catechin
0.11mg
Apigenin
0.03mg
Luteolin
0.4mg
Isorhamnetin
9.35mg
Kaempferol
4.23mg
Myricetin
0.24mg
Quercetin
39.79mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:614.47kcal
30.72%
Fat:15.69g
24.14%
Saturated Fat:3.19g
19.93%
Carbohydrates:95.42g
31.81%
Net Carbohydrates:79g
28.73%
Sugar:10.85g
12.05%
Cholesterol:4.82mg
1.61%
Sodium:262.11mg
11.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.12g
48.24%
Vitamin K:238.07µg
226.73%
Manganese:1.81mg
90.43%
Vitamin A:4503.47IU
90.07%
Selenium:53.58µg
76.54%
Folate:294.58µg
73.65%
Fiber:16.43g
65.71%
Phosphorus:415.29mg
41.53%
Vitamin C:28.82mg
34.93%
Magnesium:138.56mg
34.64%
Vitamin B1:0.47mg
31.66%
Vitamin B6:0.62mg
30.78%
Potassium:1021.68mg
29.19%
Iron:5.22mg
29.01%
Copper:0.52mg
26.24%
Zinc:3.37mg
22.47%
Calcium:209.73mg
20.97%
Vitamin E:2.98mg
19.88%
Vitamin B2:0.28mg
16.32%
Vitamin B3:2.7mg
13.52%
Vitamin B5:1.31mg
13.1%
Vitamin B12:0.09µg
1.42%
Source:Epicurious