Orecchiette with Lentils, Onions, and Spinach

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

Suggestions


Elevate your mealtime with a dish that not only delights the palate but also nourishes the body: Orecchiette with Lentils, Onions, and Spinach. This vibrant recipe is packed with wholesome ingredients, making it a perfect choice for a healthy lunch, a satisfying main course, or even a savory side dish at dinner. In just 45 minutes, you’ll create a colorful bowl bursting with flavors that both you and your loved ones will cherish.

The unique shape of orecchiette beautifully pairs with the hearty texture of French green lentils, making each bite an enjoyable experience. Its combination with sweet, caramelized onions and tender baby spinach adds not only visual appeal but also a wealth of nutrition. Rich in protein, fiber, and essential vitamins, this dish aligns perfectly with a health-conscious lifestyle, boasting a remarkable health score of 100.

What’s more, the addition of Parmigiano-Reggiano imparts a delightful nutty flavor, enriching the overall dish without overwhelming it. Whether you're a passionate home cook or someone looking to introduce healthier options into your weekly meals, this delightful recipe allows you to enjoy a guilt-free indulgence. Dive into a bowl of Orecchiette with Lentils, Onions, and Spinach today, and embrace the goodness of simple, wholesome ingredients!

Ingredients

  • 10 ounce baby spinach 
  • 0.1 teaspoon pepper black
  • cup green lentils french
  •  garlic cloves chopped
  • 0.3 cup olive oil 
  • cups onions thinly sliced (2 pounds total)
  • pound orecchiette 
  • 1.5 ounces parmigiano-reggiano finely grated ()
  • 0.3 teaspoon salt 
  •  turkish or 

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