Easy Lentil & Mushroom Bean Medley with Rocket and Couscous Recipe
Hey food lovers! Ready to shake up your dinner routine with something deliciously different and super nutritious? Hold onto your aprons because we’re about to dive into a flavour explosion with our Lentil & Mushroom Bean Medley, drizzled with the sweet zing of pomegranate molasses and served on a bed of fresh rocket and fluffy couscous.
Good For You
Now, let’s get into why this dish is a win for your taste buds and your body.
Lentils and Mixed Beans: These legumes are like little gems of protein, keeping you full and energized. Plus, they’re loaded with fibre– your digestive system will thank you.
Mushrooms: Low in calories but rich in vitamins, mushrooms add a satisfying, meaty texture and are a great source of antioxidants.
Pomegranate Molasses: This sweet and tangy delight is packed with antioxidants and adds a burst of unique flavour without any refined sugars.
Rocket (Arugula): Not only does it add a peppery kick, but it’s also rich in vitamins A and C, boosting your immune system and making your taste buds dance.
Couscous: Light and fluffy, it soaks up all the flavours and is a good source of selenium, which is crucial for a healthy metabolism.
Nutritional Information (Per Serving)
Sodium: 600mg
Calories: 380
Protein: 16g
Carbohydrates: 62g
Dietary Fiber: 18g
Sugars: 10g
Fat: 9g
Saturated Fat: 1.5g
Ingredients
For the Lentil & Mushroom Bean Medley:
- 1 can (400g) lentils (green or brown)
- 1 can (400g) mixed beans
- 150g mushrooms, sliced
- 1 can (400g) chopped tomatoes
- 2 tablespoons pomegranate molasses
- 1 onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon olive oil
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
For the Bed of Rocket and Couscous:
- 170g couscous
- 360g vegetable broth
- 2 handfuls fresh rocket (arugula)
- 1 tablespoon olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Garnish:
- 1 red chili, finely chopped
- Fresh parsley, chopped
- 2 spring onions, sliced
- Extra lemon wedges for squeezing
Recipe Details
Prep Time: 15 minutes
Cook Time: 40 minutes
Servings: 4
Instructions
- Prepare the Lentils and Mixed Beans:
Rinse the canned lentils and thee canned mixed beans under cold water and set them aside. - Sauté the Vegetables:
In a large skillet, heat the olive oil over medium heat and then add the chopped onion and sauté until translucent, about 5 minutes. Then add the minced garlic and cook for another minute until fragrant. - Cook the Mushrooms:
Add the sliced mushrooms to the skillet and cook until they release moisture and brown, about 5-7 minutes. - Combine Ingredients:
Stir in the cumin and smoked paprika, ensuring the vegetables are evenly coated with the spices. Add the cooked lentils, mixed beans, and canned chopped tomatoes (with juice) to the skillet. Mix well to combine. - Flavour Boost:
Drizzle the pomegranate molasses over the mixture and stir to incorporate. Let it simmer on low heat for 10 minutes, allowing the flavours to meld together. Season with salt and pepper to taste. - Prepare the Couscous:
In a medium saucepan, bring the vegetable broth to a boil. Remove from heat, stir in the couscous, cover, and let sit for 5 minutes. Fluff with a fork. Toss the cooked couscous with olive oil, lemon juice, salt, and pepper. - Assemble the Dish:
On a large serving platter, create a bed of fresh rocket. Spoon the lemon-infused couscous over the rocket. Top with the hearty Lentil & Mushroom Bean Medley. Garnish with chopped red chili, fresh parsley, and sliced spring onions. Add a squeeze of lemon juice over the top for an extra zing. - Serve and Enjoy:
Serve immediately, allowing the warm, rich medley to slightly wilt the rocket and infuse the couscous with its robust flavours. Dig in and enjoy!
Recipe Tips!
Recipe Tips:
- Pomegranate Molasses: If you can’t find pomegranate molasses, you can substitute it with a mix of balsamic vinegar and a bit of maple syrup or honey for a similar sweet-tangy flavor.
- Rocket: If rocket (arugula) isn’t available, baby spinach or mixed salad greens work just as well.
Substitutions:
- Beans: Feel free to use any beans you have on hand. Chickpeas or butter beans would be great substitutes.
- Grain: Swap couscous with quinoa, bulgur, or even brown rice for a different texture and nutritional profile.
- Vegetables: Add more veggies like bell peppers, courgette, or aubergine for extra volume and nutrients.
Variations:
- Spicy Kick: If you love heat, add an extra chilli or a pinch of red pepper flakes to the medley.
- Herb Twist: Try adding different herbs like coriander or basil for a fresh twist.
- Nutty Crunch: Sprinkle some toasted pine nuts or slivered almonds over the dish for a delightful crunch.
Storage Details:
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave.
- Freezing: You can freeze the Lentil & Mushroom Bean Medley for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Meal Prep: This dish is perfect for meal prep. Make a big batch and portion it out for easy, nutritious lunches or dinners throughout the week.
Comment, Like and Share!
The joy of cooking is best when shared so invite your loved ones to experience the magic of plant-based dining with you. Share this recipe with a friend, family member, or colleague who appreciates the art of delicious and healthy eating. Together, let’s spread the warmth and wellness that this dish brings.
Now, we’d love to hear from you! Have you tried this recipe, or do you plan to? Do you have any personal twists ? Share your thoughts, experiences, and ideas in the comments below. Your culinary journey is part of our ongoing conversation, and I can’t wait to read your delicious insights!
Don’t forget to share your culinary creations with me through social media using the hashtag #TheHappyDiet and #EatSmileInspire, and stay tuned for more delightful recipes from around the globe!
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Mushroom Bean Medley with Pomegranate Molasses
Ingredients
- 1 can 400g lentils (green or brown)
- 1 can 400g mixed beans
- 150 g mushrooms sliced
- 1 can 400g chopped tomatoes
- 2 tablespoons pomegranate molasses
- 1 onion finely chopped
- 3 garlic cloves minced
- 1 tablespoon olive oil
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
For the Bed of Rocket and Couscous:
- 170 g couscous
- 360 g vegetable broth
- 2 handfuls fresh rocket arugula
- 1 tablespoon olive oil
- Juice of 1 lemon
- Salt and pepper to taste
For Garnish:
- 1 red chilli finely chopped
- Fresh parsley chopped
- 2 spring onions sliced
- Extra lemon wedges for squeezing
Instructions
Prepare the Lentils and Mixed Beans:
- Rinse the canned lentils and canned mixed beans under cold water and set them aside.
Sauté the Vegetables:
- In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
Cook the Mushrooms:
- Add the sliced mushrooms to the skillet and cook until they release moisture and brown, about 5-7 minutes.
Combine Ingredients:
- Stir in the cumin and smoked paprika, ensuring the vegetables are evenly coated with the spices. Add the cooked lentils, mixed beans, and canned chopped tomatoes (with juice) to the skillet. Mix well to combine.
Flavour Boost:
- Drizzle the pomegranate molasses over the mixture and stir to incorporate. Let it simmer on low heat for 10 minutes, allowing the flavours to meld together. Season with salt and pepper to taste.
Prepare the Couscous:
- In a medium saucepan, bring the vegetable broth to a boil. Remove from heat, stir in the couscous, cover, and let sit for 5 minutes. Fluff with a fork. Toss the cooked couscous with olive oil, lemon juice, salt, and pepper.
Assemble the Dish:
- On a large serving platter, create a bed of fresh rocket. Spoon the lemon-infused couscous over the rocket. Top with the hearty Lentil & Mushroom Bean Medley. Garnish with chopped red chili, fresh parsley, and sliced spring onions. Add a squeeze of lemon juice over the top for an extra zing.
Serve and Enjoy:
- Serve immediately, allowing the warm, rich medley to slightly wilt the rocket and infuse the couscous with its robust flavours. Dig in and enjoy!
Notes
• Pomegranate Molasses: If you can’t find pomegranate molasses, you can substitute it with a mix of balsamic vinegar and a bit of maple syrup or honey for a similar sweet-tangy flavour.
• Rocket: If rocket (arugula) isn’t available, baby spinach or mixed salad greens work just as well. Substitutions:
• Beans: Feel free to use any beans you have on hand. Chickpeas or butter beans would be great substitutes.
• Grain: Swap couscous with quinoa, bulgur, or even brown rice for a different texture and nutritional profile.
• Vegetables: Add more veggies like bell peppers, courgette, or aubergine for extra volume and nutrients. Variations:
• Spicy Kick: If you love heat, add an extra chilli or a pinch of red pepper flakes to the medley.
• Herb Twist: Try adding different herbs like coriander or basil for a fresh twist.
• Nutty Crunch: Sprinkle some toasted pine nuts or slivered almonds over the dish for a delightful crunch. Storage Details:
• Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave.
• Freezing: You can freeze the Lentil & Mushroom Bean Medley for up to 3 months. Thaw overnight in the refrigerator before reheating.
• Meal Prep: This dish is perfect for meal prep. Make a big batch and portion it out for easy, nutritious lunches or dinners throughout the week.