The MD & Chef Team Podcast/Vlog

Lentil and Herb Goulash

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Lentil and Herb Goulash


Description

One pot meals are a great quick option in the kitchen when you are short on time or want to make a healthful meal with little fuss. This lentil and herb goulash is bound to become a family favourite. It’s a satisfying vegan dish that is packed with anti-oxidants and immune-boosting nutrients, as well as tons of fibre, and utterly delicious!

This is an extremely satisfying meal due to the protein and fibre-packed lentils, along with the lots of hearty  vegetables, and immune-boosting garlic and onions. It’s a great option to eat during the fall and winter, when you need those extra nutrients for resilience, but you can truly enjoy this one all year round.

Lentils provide a good supply of folate, a B vitamin that helps develop the nervous system. Folate deficiency is associated with depression, and adding more of it to your diet can help boost your mood.

They are also high in fibre for blood sugar control, iron, protein and Vitamin B6; the latter helps our bodies make mood-boosting neurotransmitters like serotonin and dopamine. Low levels of Vitamin B 6 are associated with depression.


Ingredients

Units Scale
  • 1 cup fresh lentils or 1 can cooked lentils
  • 2 cups water if using fresh lentils
  • 2 Tbsp olive oil, divided
  • 3 cloves garlic, minced
  • 2 cups chopped mixed vegetables (carrot, courgette, leek or onion, bell pepper, cabbage, green beans)
  • 3 medium tomatoes chopped
  • 4 Tbs. Pumpkin Seeds pumpkin seeds
  • 2 Tbs. fresh or dry thyme
  • 3 Tbs. Paprika (your choice of paprika)
  • Sea salt, to taste
  • Black pepper to taste

Instructions

If using fresh lentils, start at step #1, otherwise move to step#2.

  1. Rinse lentils and place them in a pot with 2 cups of water. Bring to a boil, turn down the heat to a simmer and cook for 15 – 20 minutes.
  2. In a large pan add 2 Tbsp of olive oil. Turn the heat to medium and add garlic and vegetables.
  3. Add herbs and spices. Stir and cook on medium heat for 5 minutes.
  4. Add cooked lentils and  pumpkin seeds. Combine mixture and simmer, covered, on low heat for 15 minutes. If anything starts to stick you can add a 1/2 cup of water.
  5. Remove from heat, salt and pepper to taste. Let rest away from heat for a few minutes.

Notes

Culinary Tips;

  • Try different spices and herbs, like sage, parsley cayenne pepper.
  • Add filtered water or your favourite stock to add moisture if you like it “Soupier.”
  • Finish with EV Olive Oil, or Avocado Oil, or Ghee to add some extra good fat and a smooth texture.
  • This dish is vegan, gluten free and dairy free – Serve with your favourite protein if you desire.
  • Chicken, lamb, and beef make a lovely addition to this meal.

 

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: savoury dish
  • Method: one pot
  • Cuisine: vegan

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