The High Fiber Side: Tomato and Olive Baked Lentils with A Caper Vinaigrette


This recipe is adapted from one of my favorite go to recipe websites, FOOD52. I melted!… the first time I tasted this lentil mixture. The flavor satisfied the salty, tangy desire with a texture of softness, not soupy that we often associate with lentils.

These beautiful legumes are considered a superfood, offering nutrient rich benefits, such as b-vitamins, magnesium, iron, folate, and zinc, with an added benefit of a good source of protein. As well as the high soluble fiber content which can help lower cholesterol by binding it in the digestive tract, preventing it from being absorbed.

Heads up! The original recipe calls for Baked Cod. So I will add in the step for it, but you can easily just cook any protein on the side.

The Caper Vinaigrette can be made in bulk if desired. It makes a lovely salad dressing, drizzle over meats or vegetables. If you have not tried capers, you are missing out!

1/2 cup lentils = 1 starch, 1 tbsp dressing = 1 fat, optional 3oz pro from cod

Ingredients: Lentil Bake

  • 1 cup brown lentils
  • 1 pint cherry tomatoes, halved
  • 1/2 cup  pitted kalamata olives, rinsed halved
  • scallions, white and light green parts only, thinly sliced
  • lemon, thinly sliced
  • 1 3/4 cups chicken, vegetable broth or water
  • Optional: 4 to 6 six-ounce cod fillets (or other thick white fish), skin removed

Ingredients: Caper Vinaigrette

  • 1 tablespoon rinsed capers, minced
  • 1 tablespoon minced shallots
  • garlic clove, minced
  • 1 teaspoon Dijon mustard
  • lemon, juiced (about 2 tablespoons)
  • 1 tablespoon chopped parsley- save some extra to sprinkle over mixture
  • 1 pinch sea salt and freshly ground black pepper, to taste
  • 1/4 cup extra-virgin olive oil
  1. Preheat the oven to 400° F. Put the lentils, tomatoes, olives, scallions, and lemon into a baking dish and pour the broth over the top, making sure the lentils are submerged. Bake for 35-40 minutes, or until the lentils are cooked al dente and the tomatoes are tender. If adding fish bake 30 minutes.

2. While the lentil dish is baking prepare the vinaigrette: In a small mixing bowl add the capers, shallots, garlic, mustards, lemon juice, parsley, olive oil and a pinch of salt. Let sit for 20 minutes before serving, to allow the flavors to develop. This will keep for about 1 week in an airtight container in the fridge.

Optional: 3. Pat the fish dry with a paper towel. Add the fillets to the dish so they fit snuggly among the lentils and veggies. Roast for 10 to 12 minutes, until the fish is cooked through and opaque. Serve immediately with a drizzle of the lemon-caper vinaigrette.

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Tanya HW

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