Romagnola Warm Lentil Bite with Pumpkin Seeds, Sun-Dried Tomato and Parsley

Name: Romagnola Warm Lentil Bite with Pumpkin Seeds, Sun-Dried Tomato and Parsley
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 1 serving
Ingredients: 1/3 cup (70g cooked) brown lentils, cooked; 1 tbsp (8g) pumpkin seeds, toasted; 2 pieces (10g) sun-dried tomatoes, oil-packed, drained; 1 tsp (4g) extra-virgin olive oil; 1 small clove (2g) garlic, minced; 1/4 (~12g juice) lemon, juiced; 1 tbsp flat-leaf parsley, chopped; pinch sea salt; pinch black pepper

A small Romagnola-style afternoon snack — warm brown lentils dressed with olive oil and sun-dried tomato, topped with toasted pumpkin seeds and fresh parsley. Lentils plus pumpkin seeds together hit a meaningful share of the daily iron target without leaning on red meat.

Prep: 5 min
Cocción: 5 min
Total: 10 min
Porciones: 1

Ingredientes

1/3cup (70g cooked)brown lentils, cooked
1tbsp (8g)pumpkin seeds, toasted
2pieces (10g)sun-dried tomatoes, oil-packed, drained
1tsp (4g)extra-virgin olive oil
1small clove (2g)garlic, minced
1/4(~12g juice)lemon, juiced
1tbspflat-leaf parsley, chopped
pinchsea salt
pinchblack pepper

Preparación

01
Warm the cooked lentils in a small skillet over low heat with the olive oil and minced garlic for 2 minutes, until fragrant.
02
Mince the sun-dried tomatoes and stir into the lentils with the lemon juice, salt, and pepper.
03
Spoon into a small bowl. Scatter the toasted pumpkin seeds and chopped parsley over the top.
04
Serve warm.

Nutrición (por porción)

Calories: 195kcal
Protein: 12g
Carbs: 22g
Fat: 8g
Fiber: 7g
Selenium: 6mcg
Zinc: 2.4mg
Iron: 4.6mg
B12: 0mcg
Iodine: 4mcg
Sodium: 320mg