One of the main objections I hear from people about moving to a whole-food plant-based diet is that they don’t have time to cook from scratch every day. Or, if they have a chronic health condition like an autoimmune disease, they don’t have the energy due to fatigue. These are both real problems for many people. Creating healthy, nourishing meals doesn’t have to be complicated though. Simple recipes packed with flavour can be just what you need without all the fuss. This tasty Mediterranean lentil and asparagus dish is the perfect example.
Making the most of your time
First things first – not everything has to be cooked from scratch! Whilst most lentils don’t take that long to cook, it might still be 30 minutes you don’t have. The solution? Go for cooked versions instead. Ready 
to eat packets of Puy lentils are readily found on supermarket shelves. So are tinned. For this particular recipe, I’d recommend the firmest cooked lentil you can find like these packets of Puy lentils from Merchant Gourmet; cooked green lentils in a can are often a bit mushy, and you want a firmer texture for this dish.
Alternatively, cook Puy or brown lentils at home earlier in the day and leave them to cool, ready for use later on. Or, batch cook lentils then freeze portions so they’re ready when you need them. Whilst this all takes a little more preparation in advance, it’s saves time when you’re short of it. This can also be a cheaper, as the ready-cooked Puy lentils, for example, can be more expensive than other versions. Although it’s always worth looking out for when they’re on offer and buying a few extra.
The nutrition low down
Lentils are great source of plant protein as well as minerals like iron, magnesium and potassium. They also contain B vitamins including folate. As with all foods containing iron, adding some citric or acetic acid (lemon juice or vinegar) can aid with the absorption; the lemon juice in the tahini dressing does this job nicely.
Fabulous fibre
Importantly, lentils also contain fibre, particularly fermentable fibre which the microbiome loves to eat. Only 4% of the UK population hits the government target of 30g of fibre a day; this recipe has 14g per portion, a great start to hitting that daily target. However, the fibre in lentils can be a problem for some people though, especially if you have a ‘bad’ balance of bacteria in your gut. This doesn’t mean you should avoid them completely, but this recipe might not be for you right now if you are suffering with bloating, wind and pain. Having said that, not everyone reacts to lentils in the same way as they might to other beans and legumes – it’s all very individual.
If you’re off lentils, try subbing them with cooked quinoa or whole grain rice, although you might not actually still be reading the post if you are!
Keeping on the subject of fibre, asparagus contains a surprisingly good collection of both soluble and insoluble fibre including a particular one called inulin. Classified as a prebiotic fibre, inulin promotes gut health and fuels the microbiome – ie: it’s gut bug food. Inulin is sometimes promoted as a supplement to support healthy ageing, but as always, the best, and tastiest option is to eat it.
I’m all about the asparagus at the moment as we’re right in the middle of the British asparagus season. My microbiome must be having a party as we have it at least 3 times a week, making the most of it whilst we can. If you want to know more about the awesome benefits of eating asparagus, check out my article here.
Serving options
This tasty Mediterranean lentil and asparagus dish can be served as it is, making a tasty lunch or light supper. If you want something more substantial then serve it alongside some lovely new potatoes, fresh whole-grain bread or a cooked grain like quinoa. I always like to add extra greens to my meals; steamed broccoli or a green leafy salad also go well on the side.
This recipe makes 2 big portions for hungry tummies. Keep any left overs in an airtight container in the fridge and eat within 3 days.
I hope you enjoy this tasty Mediterranean lentil dish. If you make it, do let me know what you think in the comments below. And if you enjoyed this recipe, then you’ll love the recipes I’ve included in my most recent book Healing From the Inside Out. Check it out here.
Mediterranean lentils with charred asparagus
Ingredients
Method
- Prepare the vegetables as directed in ingredients. Heat 2 tablespoons of water in the base of a medium sized pan. Add the onion, peppers and courgette plus the bay leaf. Saute on a medium heat for 10 minutes, stirring from time to time. Add a little extra water if needed to prevent the veggies sticking.
- Whilst the veggies are cooking, prepare the dressing (if using). Pop the tahini and lemon juice in a small bowl and stir well to combine. Add a tiny bit of water if it's too thick. Season with salt. Check the flavour and add more salt or lemon if needed.
- Add the grated garlic and cook for another 5 minutes on a slightly lower heat.
- Add the cooked lentils to the pan and stir in. Cook on a low heat for a couple of minutes whilst the asparagus cooks.
- For the asparagus: place a good quality non-stick frying pan over a high heat. Wash and trim the ends of the stems. Pop into the pan whilst wet and cook for a couple of minutes before turning - the outside wll start to char. Once all sides are slightly charred, turn off the heat.
- Once the lentils are warmed through, turn off the heat and stir in the chopped fresh herbs and oil. Season with salt and pepper and stir again.
- To serve, spoon the Meditterean lentil mix onto a plate. Place the asparagus spears on top then drizzle on the tahini dressing.
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