Beetroot leaves are often discarded, but they are incredibly nutritious and can be turned into a delicious and hearty meal when combined with lentils. This simple recipe is rich in vitamins, minerals, and plant-based protein, making it both healthy and flavorful. Here’s how you can make this tasty dish using beetroot leaves and lentils.
Ingredients:
- 1 bunch of beetroot leaves (washed and chopped)
- 1 cup lentils (green or brown)
- 1 small onion (finely chopped)
- 2 cloves garlic (minced)
- 1 medium tomato (chopped)
- 1 tablespoon olive oil
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- 1 teaspoon ground coriander (optional)
- Salt and pepper to taste
- 3 cups water or vegetable broth
- Lemon wedges (for serving)
- Fresh herbs (parsley or cilantro, optional)
Instructions:
- Cook the Lentils:
- Rinse the lentils thoroughly under cold water.
- In a pot, bring 3 cups of water or vegetable broth to a boil.
- Add the lentils and a pinch of salt. Reduce the heat and simmer for 20-25 minutes or until the lentils are tender but not mushy. Drain any excess water and set the lentils aside.
- Sauté the Vegetables:
- In a large pan, heat olive oil over medium heat.
- Add the cumin seeds and let them sizzle for 30 seconds.
- Add the chopped onion and garlic, and sauté until softened and lightly golden, about 3-4 minutes.
- Add the Beetroot Leaves:
- Add the chopped beetroot leaves to the pan and sauté for 3-4 minutes until they wilt.
- Stir in the turmeric, ground coriander (if using), and a pinch of salt and pepper.
- Combine Lentils and Vegetables:
- Add the cooked lentils and chopped tomato to the pan with the beetroot leaves. Stir everything together and cook for another 5 minutes, allowing the flavors to meld.
- Adjust Seasoning:
- Taste and adjust the seasoning with more salt and pepper, if needed. You can also add a squeeze of lemon juice to brighten the flavors.
- Serve:
- Serve the lentil and beetroot leaf dish warm, garnished with fresh herbs like parsley or cilantro and a wedge of lemon on the side.
Health Benefits:
- Beetroot Leaves: Rich in vitamins A, C, and K, beetroot leaves are great for promoting eye health, boosting immunity, and supporting blood clotting. They are also high in antioxidants and fiber.
- Lentils: Packed with protein, fiber, iron, and folate, lentils are a great plant-based protein that supports digestion, energy levels, and heart health.
Additional Tips:
- Optional Add-Ins: You can also add a pinch of chili flakes or a dash of balsamic vinegar for extra flavor.
- Make it Heartier: Serve with rice, quinoa, or a slice of whole-grain bread for a more filling meal.
This beetroot leaves and lentil dish is a great way to use the often-overlooked beet greens while creating a delicious, healthy, and satisfying meal. It’s quick to prepare and perfect for a light lunch or dinner!
ADVERTISEMENT