Pepper Pesto Stack
Published June 3, 2013 | Written by The Healthline Editorial Team
Lentils are another great source of soluble fiber. According to the Cleveland Clinic, you can potentially lower your LDL (“bad” cholesterol) by about 1 percent by consuming 1 to 2 grams of the fiber every day.
|Serving size:||about 1½ cups|
|Calories per serving:||319|
|Total Fat 18.4g||28%|
- 1 cup short grain brown (or white) rice
- 2 cups chicken or vegetable stock
- 1 cup each cooked mung beans and brown lentils
- 2 cloves garlic, minced
- 1 inch ginger, peeled and minced
- 1½ diced red pepper, cored and seeded
- 1 jalapeño, cored and seeded, minced
- 1 ripe red tomato, diced
- 2 green onions chopped fine, white and green parts separated
- ⅓ cup toasted almonds, skins on
- 3 to 4 Thai basil leaves, finely sliced
- extra virgin olive oil (EVOO)
- salt and pepper to taste
Step by Step:
- Bring broth to a boil and add rice. Cook for approximately 20 minutes, until there is still some chew. Season to taste, drain, and set aside.
- Meanwhile, in a medium skillet, heat 2 tablespoons EVOO. Add 1 garlic clove and ½ of the white parts of the green onion. Sauté until softened and fragrant, approximately 1 minute. Add peppers and cook for 5 minutes, until they begin to soften. Add tomato and continue cooking another 3 to 5 minutes, until all vegetables are softened. Season to taste.
- Place in processor with toasted almonds and start machine. Pour 2 tablespoons of EVOO through feeding tube and continue pureeing (mixture will thicken and have some texture).
- Rinse and dry the same skillet. Add 2 tablespoons EVOO and the remaining garlic, white ends of onion, jalapeño, and ginger. Add rice (approximately 2 cups) to skillet, along with mung beans and lentils, and season to taste. Sauté for 3 to 5minutes to heat through and blend ingredients. Then gently stir in green onions and basil.
- Spread pepper pesto onto plate and top with rice and legumes. Garnish with herbs.