Healthy Broccoli and Cauliflower Delight Recipe
created by
Virginia B. 04/02/2024
"Lentils cauliflower potato pickled onions greens tahini"
"Great effort Virginia! Youve successfully hit your target of having fiber and lean protein-rich lunches 5 times this week. Your choice of ingredients like lentils cauliflower and greens is a fantastic way to incorporate fiber into your meals. Its also great to see youre keeping track of your calories. Remember this isnt just about hitting targets but also about enjoying the process and the meals you create. Your dedication to your health is truly inspiring!"
See commentsIngredients
- 1 cup lentils, rinsed
- 1 cup cauliflower florets
- 1 cup broccoli florets
- 2 medium potatoes, diced
- 1 small red onion, thinly sliced
- 1 cup fresh greens (spinach or kale)
- 1/4 cup tahini
- 1/2 cup plain yogurt (low-fat)
- 1/4 cup fresh cilantro, chopped
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
Instructions
- 1. In a pot, bring 4 cups of water to a boil. Add lentils and cook for about 20 minutes until tender. Drain and set aside.
- 2. In a separate pot, boil diced potatoes for about 10 minutes until fork-tender. Drain and set aside.
- 3. In a large skillet, heat olive oil over medium heat. Add cauliflower and broccoli florets, sautéing for about 5-7 minutes until tender.
- 4. Add cooked lentils and potatoes to the skillet, mixing well. Season with salt, pepper, and lemon juice.
- 5. Serve the mixture on a plate, topped with fresh greens, sliced red onion, tahini, yogurt, and chopped cilantro.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 320 kcal |
| Protein | 15g |
| Carbohydrates | 50g |
| Fiber | 15g |
| Sugar | 5g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1.5g |
Health Benefits
This dish is rich in fiber from lentils, broccoli, and cauliflower, which helps keep you full and supports digestive health. The lean protein from lentils and yogurt aids in muscle maintenance and weight loss. This recipe fits well into plant-based and Mediterranean diets, promoting overall health. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side of mixed greens salad for added nutrients.
- Serve with a glass of infused water (cucumber or lemon) for hydration.
- Garnish with extra cilantro and a sprinkle of sesame seeds for added flavor.
Recipe Variations and Adjustments
broccoli and cauliflower recipe
Focus on equal parts broccoli and cauliflower, and consider roasting them for added flavor.
roasted cauliflower and broccoli recipe
Toss broccoli and cauliflower in olive oil, salt, and pepper, then roast at 400°F (200°C) for 20-25 minutes before adding to the lentil mixture.
FAQs About This Recipe
Can I make this recipe ahead of time?
Yes, this dish can be prepared in advance and stored in the refrigerator for up to 4 days.
Is this recipe gluten-free?
Yes, all ingredients are gluten-free, making it suitable for those with gluten sensitivities.
Can I freeze leftovers?
Yes, you can freeze leftovers in an airtight container for up to 3 months.
What can I use instead of tahini?
You can substitute tahini with almond butter or simply omit it for a lighter version.
How can I make this dish spicier?
Add red pepper flakes or a dash of hot sauce to the lentil mixture for an extra kick.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Broccoli and Cauliflower Delight recipe for its perfect balance of flavor and nutrition. Packed with fiber and lean protein from lentils, it keeps you feeling full and satisfied, making it an excellent choice for weight loss. Plus, it's quick and easy to prepare, making it ideal for busy days or travel. Enjoy a delicious meal that aligns with your health goals without sacrificing taste!
Recipe created by Fitmate Coach; inspired by Virginia B.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Lentils cauliflower potato pickled onions greens tahini"
"Great effort Virginia! Youve successfully hit your target of having fiber and lean protein-rich lunches 5 times this week. Your choice of ingredients like lentils cauliflower and greens is a fantastic way to incorporate fiber into your meals. Its also great to see youre keeping track of your calories. Remember this isnt just about hitting targets but also about enjoying the process and the meals you create. Your dedication to your health is truly inspiring!"