High-Protein High-Fiber Tomato-Lentil Skillet is a filling and flavorful dinner. It contains olive oil, onions, garlic, bell pepper, carrots, brown lentil, vegetable broth, parsley, lemon juice, spinach, and seasonings. These simple ingredients are rich in fiber, iron, potassium, & protein and provide the Mediterranean taste. High-Protein High-Fiber Tomato-Lentil Skillet is a one-pan dish that will make the clean-up easy after cooking. Prepare this dish quickly in 40 minutes, perfect for busy weeknights. It doesn’t contain any dairy products, so it is good for a vegetarian and dairy-free diet as well. Serve this dish with brown rice, focaccia, and grilled shrimp. This dish stores nicely, perfect for meal prep.
STATS:
- Calories: 320 kcal
- Prep Time: 10 minutes
- Cooking duration: 30 minutes
- Overall duration: Forteen minutes
- Cuisine: Mediterranean
- Servings: 4
- Course: Main Course
- Diet: High-Protein, High-Fiber
- Serving Size: 1¼ cups
EQUIPMENT:
- Large skillet with lid
- Cutting board
- Wooden spoon
- Knife
INGREDIENTS:
- 1 tbsp. olive oil
- Two garlic pieces
- 1 tsp. smoked paprika
- ½ tsp. ground cumin
- One red bell pepper
- ¼ tsp. black pepper
- One carrot
- 1 can diced tomatoes
- 2 cups brown lentils
- One yellow onion
- Two cups baby spinach
- ½ tsp. sea salt
- One cup vegetable broth
- 2 tbsp. parsley
- 1 tbsp. lemon juice
INGREDIENT NOTES:
OLIVE OIL:
- Use the olive oil to prepare the flavorful and delicious dish. It will provide the healthy fat content and help to toss the vegetables. It will make the dish richer and more indulgent.
YELLOW ONIONS:
- Use the yellow onions to provide the naturally sweet taste and also provide the savory foundation of the dish. Dice them equally in the dish and provide a good texture. Use the white onions instead if required.
GARLIC:
- The garlic provides the aroma & deep flavor in dish. It will boost the Mediterranean taste and dice them finely to distribute them equally in the dish.
SEASONINGS:
- Use the garlic powder, paprika, cumin powder, black pepper, and salt. It will provide the savory flavor and smoky taste. Add the quantity of items in the dish as you prefer.
CARROTS:
- Use the carrots to add a natural sweet taste and color to the dish. It will add the fiber content and dice it equally into uniform pieces.
RED BELL PEPPER:
- It will add texture and color, and also provide a natural sweet taste. Using different colors of bell pepper makes the dish more colorful.
TOMATO:
- Use the tomatoes to make the foundation of the dish more flavorful. It will make the dish richer and more indulgent. Use the fire-roasted tomatoes to deepen the flavor.
BROWN LENTILS:
- Use the brown lentils to make this dish. It is used to add protein and fiber to the dish. These brown lentils will properly hold the shape and texture in the dish.
VEGETABLE BROTH:
- Use the low-sodium vegetable broth to add taste. Make the homemade vegetable broth instead if required.
BABY SPINACH:
- Use the baby spinach as it wilts nicely in the skillet. It will add iron and antioxidants to the dish. Utilize the kale instead if required.
INSTRUCTIONS:
- Warm the oil in a big pan on a moderate flame.
- Include the bell pepper, onions, and carrots, and cook them for five to six minutes till it gets soft.
- Add the garlic & seasoning and cook for 30 seconds till it gets aromatic.
- Include the tomatoes, lentils, vegetable broth, and salt, and mix well, and simmer them gently.
- Cook the dish for 15 to 20 minutes on a medium to low flame by stirring it occasionally.
- Add the spinach and cook for 2 to 3 minutes till it wilts.
- Place the pan on the shelf, mix the lemon juice and parsley, and serve.
SERVING SUGGESTIONS:
WHOLE GRAINS:
- Brown Rice
- Quinoa
- Farro
- Bulgur Wheat
- Barley
BREAD & FLATBREAD:
- Whole-Wheat Pita
- Sourdough Bread
- Multigrain Rolls
- Garlic Toast
- Focaccia
SALADS:
- Greek Salad
- Cucumber Tomato Salad
- Arugula Salad
- Kale Salad
- Mediterranean Chickpea Salad
PROTEIN:
- Grilled Chicken Breast
- Baked Tofu
- Tempeh
- Poached Eggs
- Grilled Shrimp
TOPPINGS:
- Crumbled Feta
- Greek Yogurt
- Avocado Slices
- Toasted Pumpkin Seeds
- Fresh Herbs
TIPS:
- Add the pre-cooked lentils to save time and for convenience.
- Include the spinach to add fiber content and make the dish healthier.
- Sprinkle the red pepper flakes to make the dish spicier.
- Leave the dish for some time to combine the flavors.
STORAGE INFORMATION:
FRIDGE:
- Put the dish in a tight vessel and store it for 4 days.
FREEZER:
- Prepare the portions and freeze for 3 months.
FAQs:
Will I add the canned lentils to make this dish?
- Yes, use the canned lentils to prepare this dish. Wash them and drain the extra liquid, then add them to the pan.
How to prepare the vegan version of this dish?
- This dish is vegan on its own.
Will I include other varieties of vegetables as well?
- Include the mushrooms, celery, zucchini, and kale in the dish.
NUTRITIONAL INFORMATION:
Calories: 320 kcal
Net carbs: 28 g
Iron: 0.005 g
Total carbs: 43 g
Vitamin A: 0.0009 g
Fiber: 15 g
Calcium: 0.12 g
Protein: 17 g
Serving size: 1¼ cups
Sodium: 0.42 g
Serving: 4
Potassium: 0.92 g
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