Simple and Delicious Lentil and Zucchini Recipe

This lentil and zucchini recipe is not only simple and delicious but also packed with nutrients. It’s a perfect dish for a quick, healthy meal that you can enjoy almost every day. The combination of lentils and zucchini makes for a hearty and satisfying dish that’s rich in protein, fiber, and vitamins. Here’s how to make it.

Ingredients:

• 200g lentils (any variety, but green or brown work best)
• 1 medium zucchini, chopped
• 1 small onion, finely chopped
• 2 cloves of garlic, minced
• 1 medium tomato, chopped (optional)
• 2 tablespoons olive oil
• 1 teaspoon cumin powder
• 1/2 teaspoon paprika
• 1/2 teaspoon turmeric powder (optional)
• Salt and pepper to taste
• Fresh herbs for garnish (like parsley or cilantro)
• Water or vegetable broth (for cooking lentils)

Instructions:

1. Cook the Lentils

• Rinse the Lentils: Start by rinsing the lentils under cold water to remove any debris or dust.
• Cook the Lentils: In a medium saucepan, add the rinsed lentils and cover with water or vegetable broth (about 2-3 cups). Bring to a boil, then reduce the heat and let it simmer for about 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess liquid and set aside.

2. Prepare the Vegetables

• Chop the Zucchini: While the lentils are cooking, chop the zucchini into bite-sized pieces.
• Sauté the Vegetables: In a large skillet or saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté until it becomes soft and translucent, about 3-4 minutes.
• Add Garlic and Spices: Add the minced garlic to the pan and cook for another minute until fragrant. Then, stir in the cumin, paprika, and turmeric (if using). Cook for another minute to toast the spices.

3. Combine and Cook

• Add Zucchini: Add the chopped zucchini to the skillet and sauté for about 5-7 minutes, or until the zucchini is tender and slightly golden. If you’re using a tomato, add it now and cook until it softens.
• Add Cooked Lentils: Once the zucchini is cooked, add the cooked lentils to the skillet. Stir everything together to combine the flavors. Season with salt and pepper to taste.

4. Simmer and Serve

• Simmer: Let the mixture simmer for a few minutes to allow the flavors to meld together. If the mixture seems too dry, you can add a splash of water or broth to reach your desired consistency.
• Serve: Once everything is heated through, remove from heat. Garnish with fresh herbs like parsley or cilantro.

5. Enjoy:

• Serve this lentil and zucchini dish warm, either on its own or over a bed of rice or quinoa for a more substantial meal. It also pairs well with a side of crusty bread.

Tips for Best Results

• Cook Lentils Al Dente: Make sure the lentils are cooked but still have a bit of a bite to them. Overcooked lentils can become mushy and may lose their texture in the dish.
• Experiment with Spices: Feel free to add other spices or herbs that you enjoy, such as thyme, rosemary, or chili flakes for a bit of heat.
• Add More Vegetables: This recipe is versatile, so you can easily add other vegetables you have on hand, such as carrots, bell peppers, or spinach.

Nutritional Benefits

• Lentils: Lentils are an excellent source of plant-based protein and fiber, which help keep you full and support digestive health. They’re also rich in iron, folate, and other essential nutrients.
• Zucchini: Zucchini is low in calories but high in vitamins A and C, potassium, and antioxidants. It adds a light, fresh flavor to the dish and boosts its nutritional content.

Conclusion

This simple lentil and zucchini recipe is a quick, healthy, and delicious meal that you can enjoy any day of the week. Whether you’re looking for a satisfying vegetarian dish or just want to add more plant-based meals to your diet, this recipe is a fantastic option. With minimal ingredients and easy preparation, it’s a dish you’ll want to make over and over again!