Sicilian Iron Skillet with Lentils, Wilted Chard and Sun-Dried Tomato
A 20-minute Southern Italian breakfast skillet built around brown lentils, wilted chard and sun-dried tomato — a plant-forward iron plate finished with toasted pumpkin seeds and a thread of extra-virgin olive oil.
- Prep
- 5 min
- Cocción
- 15 min
- Total
- 20 min
- Porciones
- 1
Ingredientes
- 3/4cup (150g cooked)brown lentils, cooked
- 1 1/2cups (60g)Swiss chard, sliced
- 4pieces (15g)sun-dried tomato (oil-packed, drained), chopped
- 2tbsp (16g)pumpkin seeds, raw
- 1tbsp (14g)extra-virgin olive oil
- 1clove (3g)garlic, minced
- 1/2(~12g juice)lemon, juiced
- 1tbspfresh parsley, chopped
- 1/4tspdried oregano
- 1/4tspsea salt
- 1/8tspblack pepper
Preparación
- 01
Toast the pumpkin seeds in a dry skillet over medium heat for 2-3 minutes, shaking the pan, until fragrant and lightly puffed. Tip onto a plate.
- 02
Return the skillet to medium heat. Add the olive oil and minced garlic and cook 30 seconds until fragrant.
- 03
Add the chopped sun-dried tomato and oregano. Stir for 30 seconds.
- 04
Add the cooked lentils, salt and pepper. Warm through, stirring, for 2 minutes.
- 05
Add the sliced chard and toss until just wilted, about 90 seconds.
- 06
Slide onto a plate. Top with the toasted pumpkin seeds and chopped parsley, then finish with the lemon juice.
Nutrición (por porción)
- Calories
- 408kcal
- Protein
- 19g
- Carbs
- 42g
- Fat
- 18g
- Fiber
- 12g
- Selenium
- 8mcg
- Zinc
- 3.4mg
- Iron
- 6.2mg
- B12
- 0mcg
- Iodine
- 4mcg
- Sodium
- 470mg