Green Powerhouse Lentil & Millet Pesto Plate

15 55 556
Ingredients Minutes Calories
Prep Cook Servings
10 min 45 min 4
Green Powerhouse Lentil & Millet Pesto Plate
Health Rating
Plant-based powerhouse plate high in protein and fiber.

Ingredients


1 cup Green lentils, raw (rinsed and drained)
3 cup Water, filtered
1 cup Millet, dry (rinsed and drained)
2 cup Water, filtered (or vegetable broth)
2 medium Zucchini (sliced)
1 tbsp Extra virgin olive oil
1 pinch Salt and pepper
2 cup Spinach
1/2 avocado(s) Avocado (for the pesto)
1 cup Basil, fresh (for the pesto)
3 tbsp Extra virgin olive oil (for the pesto)
1 clove(s) Garlic (for the pesto)
2 tbsp Lemon juice (for the pesto)
1/4 tsp Sea salt (to taste; for the pesto)
1/4 cup Water (for the pesto)

Instructions


1. Add lentils to a medium pot along with of water. Bring to a low boil and then reduce heat to low-medium and simmer uncovered for 25-40 minutes. When lentils are tender, remove from heat and drain water if necessary.

 

2. At the same time, cook the millet. Rinse and drain in a fine mesh sieve and add to a medium pot. Add water (or vegetable broth), bring to a low boil, and reduce heat to low-medium. Cover with tight fitting lid and simmer for about 20-25 minutes or until the water has been absorbed. Remove from heat and leave lid on to steam for another 5 minutes. Fluff with a fork.

 

3. Meanwhile, sauté the zucchini in a skillet with a bit of oil, salt, and pepper for about 5-10 minutes, or until much of the water has cooked off. Add a few handfuls of spinach into the skillet and cook until wilted.

 

4. To prepare the pesto, add avocado, basil, olive oil, garlic, lemon juice, salt and water into a food processor and process until smooth, stopping to scrape down the bowl as necessary. Adjust salt to taste.

 

5. To assemble, toss the millet and lentils together in one pot and season with salt and pepper. Portion onto plates followed by the zucchini and spinach mixture. Spoon on a generous amount of pesto and serve!

Nutrition Facts

Per Portion

Calories 556
Calories from fat 189
Calories from saturated fat 27.6
Total Fat 21.0 g
Saturated Fat 3.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.7 g
Monounsaturated Fat 13.1 g
Cholesterol 0
Sodium 196 mg
Potassium 881 mg
Total Carbohydrate 72 g
Dietary Fiber 12.6 g
Sugars 2.9 g
Protein 20 g

Dietary servings

Per Portion


Grain 1.1
Meat Alternative 1.3
Vegetables 3.1

Energy sources


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Notes:

Quick Tip:

Soaking

You don't have to pre-soak lentils before cooking, however lentils like beans have some anti-nutrients that are greatly reduced when cooked. Soaking further reduces those anti-nutrients as well as makes lentils easier to digest. You can choose to pre-soak lentils overnight for this purpose.


Nutritional Highlights:

Lentils

A heart healthy legume high in plant-based protein, fiber, B vitamins and iron.

Recipe from:
Lunch
Main
Salad