By: Pamela Santaluce
The best thing about this hearty dish is that it can be enjoyed hot or cold. Using a mix of fresh and frozen veggies makes this dish extremely quick to make. This highly nutritious, antioxidant rich, high-fiber and heart-healthy chill good for —–everyone!!
INGREDIENTS
1/4 cup olive oil
1 whole onion chopped (red or white)
2-3 cloves of garlic
1 large jar of tomato sauce (the equivalent of a large mason jar)
lentils, dried 450grams or 2 large cans
1 cup frozen organic corn
2 cups frozen organic chopped kale
salt/pepper
chili powder or chili flakes (optional)
DIRECTIONS
ONE: In a large pot, sauté 2 cloves of chopped garlic and onions in a ¼ cup of olive oil.
TWO: Add jar of tomato sauce, 1 tsp of salt , ¼ tsp of pepper (or more to taste). Bring to a boil, cover and let simmer for a minimum of 30 min.
THREE: If you are using canned lentils there is no cooking required. Simply rinse, strain and add to your cooked sauce.
FOUR: Stir in frozen kale and corn. Add additional cup or more of water if you prefer a lighter consistency. You may also add chili-powder or chili flakes if you wish to have a spicier taste. Drizzle a bit more olive oil (to taste) for extra richness and flavor. Stir well and enjoy with fresh bread or crackers.
For dried lentils:
ONE: In a separate pot, cover dried lentils with water and add a tsp of salt, 2 bay leaves and 2 cloves of garlic and cook for 20 minutes. Once cooked/soft, strain excess water and add lentils to the cooked sauce.
Pamela Santaluce is a Toronto-based certified personal trainer, holistic nutritionist and healthy eating advocate. She offers holistic nutrition and writes more about health and wellness at EatFitLife.com.
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