Tender lentils and sprouts with endive in a hearty dish.
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Nutrition per Serving
Ingredients
Estimated total cost: €4.56 · €2.28/serving
- French or similar petite lentils 2/3 cup (125g) (rinse lentils before cooking to remove any debris)Est. price €0.35–€0.60
- Ruby-hued Belgian endive 2 long spears (remove any wilted outer leaves before using)Est. price €1.20–€2.00
- Tender sprout tops 2 heads (trim and discard any tough stems)Est. price €1.50–€2.50
- A small handful of petite Brussels sprouts (cut in half for quicker cooking)Est. price €0.40–€0.70
- Sherry vinegar 2 tablespoons (use a good quality vinegar for the best flavor)Est. price €0.25–€0.45
- Walnut oil 2 tablespoons ( in a cool, dark place to preserve freshness)Est. price €0.60–€1.00
- Sunflower or peanut oil 2 tablespoons (choose based on personal preference)Est. price €0.10–€0.20
- A pinch of fine sugar (add the sugar gradually, tasting as you go)Est. price €0.01–€0.03
- Dijon mustard 2 teaspoons (mix with a bit of vinegar before adding to the salad)Est. price €0.15–€0.25
Steps
- 1Begin by rinsing the lentils thoroughly before placing them into a pot of boiling water. Cook for 15 to 25 minutes, adjusting based on their age. Once cooked, drain the lentils using a colander.
- 2Prepare the dressing while the lentils are cooking. Start by dissolving a small amount of salt in the vinegar, then whisk in the oils, sugar, and mustard until well combined. Once the lentils are cooked, drain them and immediately coat them with the prepared dressing.
- 3Begin by cutting the endive into thin circular slices. Proceed to shred the sprout tops into pieces similar in width to pappardelle pasta. Submerge the shredded sprout tops in boiling water with a pinch of salt for a quick blanching. After a few seconds, remove them from the water and shock them in cold running water. Repeat this blanching process with the sprouts, allowing them to cook slightly longer than the shredded sprout tops before shocking them under cold water as well.
Cultural note
The combination of lentils, Brussels sprouts, endive, and sprout tops in this stew reflects a blend of European culinary influences. Lentils are commonly used in French cuisine, while Brussels sprouts and endive are popular in Belgian dishes, showcasing a mix of flavors and textures.
Seasonal note
This Lentil Sprout Stew with Endive is best made in the fall and winter seasons when Brussels sprouts, endive, and lentils are in peak season, offering the freshest and most flavorful ingredients.
Health note
This stew is a nutritious choice, providing a good source of plant-based protein, fiber, and essential vitamins like A, C, and K. The high fiber content supports digestive health, while the low sugar and saturated fat content make it a heart-healthy option.
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