So called 'processed' or 'packaged' food sometimes gets a bad rap, but this is frankly ridiculous given how simple and nutritious meals made with canned, tinned and packaged pulses, fish, and even veg can be. More importantly, it's basically fast food, so a realistic dinner option for most of us on busy week nights. Most supermarkets sell pre-cooked lentils and grains in packets, and this is my favourite way with the little packaged pulse.
What's the A to V?
Mushrooms are a rare vegetarian source of vitamin D and copper, and the hazelnuts are rich in vitamin B7 and manganese. The kale here is a good source of vitamin K, while lentils are a powerhouse of everything from molybdenum to sulphur to vitamin B1.
Ingredients (serves 2):
1 onion (red or white), finely chopped
2 cloves of garlic, sliced
250g puy or beluga lentils
200g mushrooms (I like to use the selection packs here, but whatever you have goes).
15 hazelnuts, roasted for 5-10 minutes in the oven (swap for pecans if you prefer)
Handful of kale or spinach
2 tbsps of white wine or cooking wine (optional)
250 ml of chicken or vegetable stock (I usually use 1/2 a stock cube here)
1 tbsp of wholegrain mustard
1 tbsp of butter (replace with olive oil if vegan or dairy-free)
1 tbsp of olive or garlic oil
Salt and pepper to season
Serve with a sprinkling of parsley and a dollop of pesto.
Method
Fry your onions and garlic with your oil for 5 minutes until they've softened. Then add your mushrooms. Season with salt and pepper, and stir well. Add your wine (if you're using it) and the butter.
Once the wine has reduced and everything has softened (roughly 5 minutes), add your lentils to the pan along with your mustard, and the kale or spinach. Give everything a good stir before adding your stock.
The liquid will gradually reduce as the lentils soak everything up, so you want to turn your heat down to medium and cook for at least 15 minutes, or until the stock has reduced.
Scatter your roasted hazelnuts in just before serving, and serve with a sprinkling of parsley and a good dollop of pesto.