MediterraneanGluten-freeDairy-freeSnackIron
Cretan Warm Lentil Mezze with Pumpkin Seed, Oregano and Slow Tomato
A small Cretan-style snack of warm brown lentils tossed with toasted pumpkin seeds, slow-cooked tomato, oregano and a squeeze of lemon.
- Prep
- 5 min
- Cook
- 8 min
- Total
- 13 min
- Servings
- 1
Ingredients
- 1/2cup (100g cooked)brown lentils, drained
- 2.5tbsp (18g)pumpkin seeds
- 1small (50g)ripe tomato, diced
- 1tsp (4g)extra-virgin olive oil
- 1/2clove (1.5g)garlic, minced
- 1/4tspdried oregano
- 1/4(~5g juice)lemon, juiced
- 1pinchsea salt
- 1pinchblack pepper
Instructions
- 01
Toast the pumpkin seeds in a dry small pan over medium heat for 1-2 minutes, shaking often, until they pop. Tip onto a plate.
- 02
Return the pan to the heat and add the olive oil. Add the garlic and cook 30 seconds until fragrant.
- 03
Add the diced tomato, oregano, salt and pepper. Cook 3-4 minutes over medium-low until the tomato collapses into a loose sauce.
- 04
Stir in the lentils and warm them through, 2 minutes.
- 05
Off the heat, fold in two-thirds of the pumpkin seeds and the lemon juice. Spoon into a small bowl. Scatter the remaining pumpkin seeds and a final pinch of oregano on top.
Nutrition (per serving)
- Calories
- 240kcal
- Protein
- 13g
- Carbs
- 24g
- Fat
- 11g
- Fiber
- 7g
- Selenium
- 5mcg
- Zinc
- 2.5mg
- Iron
- 5mg
- B12
- 0mcg
- Iodine
- 3mcg
- Sodium
- 290mg