Sack Lunch: Beluga Lentils and Broccoli Rabe

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
96%
Sack Lunch: Beluga Lentils and Broccoli Rabe
45 min.
6
226kcal

Suggestions


Discover a delightful and nutritious dish that will elevate your meal prep with our Sack Lunch: Beluga Lentils and Broccoli Rabe recipe! This vibrant vegetarian and vegan-friendly option is not only gluten-free and dairy-free but also boasts an impressive health score of 96, making it a guilt-free addition to your dining table. Packed with flavor and nutrients, each serving contains just 226 calories, allowing you to savor every bite while keeping your dietary goals on track.

The star of this recipe, beluga lentils, are not only visually stunning with their glossy black appearance, but they also provide an excellent source of protein while being low in fat. Coupled with the earthy bitterness of sautéed rapini, enhanced by garlic and a hint of spice from the chile de árbol, this dish is a perfect harmony of flavors and textures. The natural sweetness of caramelized onions and the aromatic basil mixed with the depth of red wine elevate the lentils' taste to new heights.

Prepare this dish in under 45 minutes, making it an ideal choice for your weekly meal prep, lunch boxes, or a side dish at dinner. With its delicious profile and impressive health credentials, Sack Lunch: Beluga Lentils and Broccoli Rabe is sure to become a go-to recipe that will leave everyone asking for seconds. Try it today, and enjoy a wholesome meal that nourishes your body and delights your palate!

Ingredients

  • sprigs basil 
  • 1.5 cups skinned urad dal 
  •  chili peppers thinly sliced
  • cloves garlic thinly sliced
  • servings pepper black freshly ground
  • 0.5 cup olive oil extra virgin extra-virgin
  • 1.5 pounds broccoli rabe ends trimmed
  • 0.3 cup red wine 
  • teaspoon thyme leaves 
  • 0.5 cup onion diced white

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • pot

Directions

  1. Rinse the lentils and pick through them to remove any small stones.
  2. Heat a medium saucepan over medium heat for 2 minutes. Swirl in 2 tablespoons olive oil and wait a minute.
  3. Add the onion, thyme, chile, 1 teaspoon salt, and a pinch of pepper. Cook the onion, stirring often, until soft and translucent, about 5 minutes.
  4. Add the lentils and 1 teaspoon salt. Cook about 2 minutes, stirring to coat the lentils in the oil and vegetables. Reduce the heat to low and add the wine. Quickly add 6 cups water and bring to a boil over high heat. Turn down the heat and simmer 25-30 minutes, until the lentils are tender.
  5. Strain the lentils over a bowl. Toss them with the remaining 6 tablespoons olive oil, the basil sprigs, 1/2 teaspoon salt, and 1/3 cup of the cooking liquid. (
  6. Add more of the liquid if the lentils seem dry.) Taste for seasoning.
  7. Sautéed Rapini with Garlic and Chile
  8. Bring a large pot of heavily salted water to a boil.
  9. Blanch the rapini a couple of minutes in the rapidly boiling water, until just tender and al dente.
  10. Drain. Cool on a platter or baking sheet.
  11. Heat a large sauté pan over high heat for 2 minutes.
  12. Pour in 1/4 cup olive oil and add the garlic, shallots, thyme, and chile. Cook a few minutes, until the shallots are translucent.
  13. Add the rapini and 1 teaspoon salt. Stir well, coating the rapini with the other ingredients and bathing it in the oil.
  14. Drizzle the remaining 1/4 cup oil over the rapini and sauté 2 minutes, tossing often.
  15. Sprinkle another teaspoon salt and a pinch of black pepper over the rapini, toss, and taste for seasoning.

Nutrition Facts

Calories226kcal
Protein28.06%
Fat18.23%
Carbs53.71%

Properties

Glycemic Index
41.83
Glycemic Load
0.54
Inflammation Score
-10
Nutrition Score
19.488260932591%

Flavonoids

Cyanidin
0.02mg
Petunidin
0.2mg
Delphinidin
0.2mg
Malvidin
1.38mg
Peonidin
0.13mg
Catechin
0.71mg
Epigallocatechin
0.01mg
Epicatechin
0.38mg
Hesperetin
0.06mg
Naringenin
0.18mg
Apigenin
0.04mg
Luteolin
0.18mg
Isorhamnetin
0.67mg
Kaempferol
0.1mg
Myricetin
0.07mg
Quercetin
5.39mg
Gallocatechin
0.01mg

Nutrients percent of daily need

Calories:225.93kcal
11.3%
Fat:4.6g
7.07%
Saturated Fat:0.6g
3.76%
Carbohydrates:30.46g
10.15%
Net Carbohydrates:17.03g
6.19%
Sugar:1.11g
1.23%
Cholesterol:0mg
0%
Sodium:41.85mg
1.82%
Alcohol:1.06g
100%
Alcohol %:0.65%
100%
Protein:15.91g
31.83%
Vitamin K:260.7µg
248.29%
Vitamin A:3067.61IU
61.35%
Fiber:13.43g
53.73%
Iron:6.43mg
35.73%
Vitamin C:27.2mg
32.97%
Manganese:0.53mg
26.7%
Folate:97.69µg
24.42%
Calcium:162.69mg
16.27%
Vitamin E:2.37mg
15.81%
Vitamin B1:0.19mg
12.93%
Vitamin B6:0.24mg
11.89%
Vitamin B2:0.16mg
9.3%
Phosphorus:92.45mg
9.24%
Potassium:268.35mg
7.67%
Magnesium:29.27mg
7.32%
Vitamin B3:1.46mg
7.28%
Zinc:0.94mg
6.29%
Vitamin B5:0.4mg
3.99%
Copper:0.07mg
3.28%
Selenium:1.44µg
2.06%