Lenticchie con Cavolo Nero (Braised Lentils and Kale)
Lenticchie con Cavolo Nero (Braised Lentils and Kale) is yet another great Italian whole-food plant-based dish. I wasn’t particularly fond of lentils until recently. However, during a Nutritional Culinary Workshop with Dr. Colin Zhu, he prepared
Post Date: March 24, 2024
Posted by: Donna Spencer
This post may contain affiliate links. Read my full disclosure here.
a dish featuring lentils. Despite my initial reluctance, I decided to give them a try, out of politeness. To my surprise, I found myself enjoying them immensely and even had seconds!
What caused this shift in preference, you might ask? Well, it turns out that I hadn’t been preparing them properly, and my palate has evolved since fully committing to a Whole Food Plant-Based diet in 2019. It’s worth noting that tastes can change over time. I encourage you to give this recipe a try. I have found that by exploring different foods and flavors beyond my usual meal repertoire, what seems unfamiliar today might become a favorite tomorrow.
Fire-Roasted Tomatoes
I am a big fan of fire-roasted tomatoes. While they are technically processed, canned tomatoes are transformed into something extraordinary through the fire-roasting process. The fire-roasted tomatoes provide a charred, slightly sweet undertone, elevating the overall taste profile. Also, I can’t ignore the convenience factor. Canned fire-roasted tomatoes offer convenience and versatility in cooking. They can be easily incorporated into various recipes to add flavor, texture, and nutrients.
But are they healthy? Yes, here is why:
The nutritional content of tomatoes is generally well-preserved during the canning process, as they are usually picked at their peak ripeness and processed shortly afterward. The canning process involves heating the tomatoes to kill bacteria and enzymes, and this heat treatment can increase the availability of certain nutrients. Tomatoes are rich in vitamins, minerals, and antioxidants, including vitamin C, potassium, and lycopene. The fire-roasting process can help preserve these nutrients, making fire-roasted tomatoes a nutritious choice.
Fire-roasted tomatoes are typically low in calories, which can be beneficial if you’re watching your calorie intake or trying to maintain a healthy weight. They are roasted over an open flame to accentuate their flavor. This means big flavor for little calories. They taste sweet and subtly smoky right out of the can, instead of bitter and acidic like most standard canned tomatoes. Adding this extra layer of flavor is a big bang for the buck.
Lycopene may be the most important natural compound found in tomatoes. Lycopene is a powerful antioxidant and is thought to have various health benefits, including reducing the risk of certain chronic diseases such as heart disease and certain types of cancer. The fire-roasting process may even increase the bioavailability of lycopene in tomatoes.
However, be mindful of the sodium content in canned fire-roasted tomatoes, as some products may contain added salt for flavor. Opting for low-sodium varieties or rinsing canned tomatoes before use can help reduce your sodium intake. Additionally, it’s always a good idea to check the ingredient list and choose products with minimal added ingredients. Overall, when consumed in moderation as part of a balanced diet, fire-roasted tomatoes can be a healthy and flavorful addition to your meals.
Lentils
Lentils are often categorized by their color. They range from yellow and red to green, brown, or black. Based on my research, black or Beluga, lentils pack the most robust flavor you’ll find. While black lentils may not be as widespread as other varieties, they’re worth seeking out if you can. Small and almost spherical, they bear a resemblance to brown lentils but boast a darker hue and thicker skin. Picture them as a fusion of French and brown lentils—equally delightful in salads or soups. However, cooking time is key. For a firm texture akin to French lentils, aim for around 30 minutes of cooking without broth. Extend it to 40 minutes, and they’ll soften more, akin to brown, green, or red lentils.
- Brown. These are the most widely eaten type. They have an earthy flavor, hold their shape well during cooking, and are great in stews and soups.
- Puy. These come from the French region Le Puy. They’re similar in color but about one-third of the size of green lentils and have a peppery taste.
- Green. These can vary in size and are usually a less expensive substitute in recipes that call for Puy lentils.
- Yellow and red. These lentils are split and they cook quickly. They’re great for making dal and have a sweet and nutty flavor.
- Beluga. These are tiny black lentils that look almost like caviar. They are known for their relatively high protein content compared to other lentil varieties. They also contain a good amount of vitamins and minerals, similar to other lentils.
I have learned that cooking lentils is a breeze. Unlike many other legumes, they don’t require soaking beforehand and can be ready in under 30 minutes. Simply place them in a pot, cover with water and a pinch of salt, bring to a boil, then let them simmer uncovered for 20–30 minutes until they reach your desired texture—whether slightly crunchy or soft. Alternatively, canned lentils can be used, but it’s recommended to give them a rinse to remove any impurities.
After boiling, drain and rinse them in cold water to halt further cooking. Some varieties, like split orange lentils, cook in just 5 minutes, making them perfect for quick meals or to add bulk to dishes.
Lastly, lentils are one of the easiest beans to digest because they contain lower amounts of complex carbohydrates compared to other legumes like beans, which can sometimes cause gas and bloating in some individuals. Lentils are rich in soluble fiber, which aids in digestion by promoting the growth of beneficial gut bacteria and helping to regulate bowel movements. Soluble fiber also forms a gel-like substance in the digestive tract that slows down the absorption of nutrients, contributing to a smoother digestion process.
Lenticchie con Cavolo Nero (Braised Lentils and Kale) is a fantastic recipe for preparing lentils in bulk, ideal for ensuring you have a convenient option for quick lunches or dinners, especially on hectic days. With a storage life of up to 5 days in the fridge, it’s perfect for meal prep to ease your week’s dining plans.
The moral of my story is, if something doesn’t appeal to you now don’t write it off entirely. Revisit it in a year or two—you might be pleasantly surprised by your changed reaction.
Grocery List
Produce
onion
celery
carrot
Tuscan kale
garlic clove
fresh sage leaf
Pantry
smoked paprika
Braggs Amino Liquids
black lentils (or
roasted diced tomatoes with juices
balsamic vinegar
Freshly ground black pepper
Misc
salt
pepper
water
Add-Ins and Substitutions
You can replace the Tuscan kale with spinach, arugula, swiss chard, watercress, or beet greens.
Can’t find Beluga Black Lentils? Try Umbrian Castelluccio lentils. They come from Umbria, where they grow on the Castelluccio plain below the Sibillini mountains. Like all lentils, they’re really healthy, a great source of protein and fiber, and a great winter ingredient. They retain their shape when cooked, and have a wonderful, nutty, earthy savour.
Storing
Store in an airtight container in the refrigerator for up to 5 days.
Nutrition 411
Lentils are an excellent source of B vitamins, iron, magnesium, potassium, and zinc. They’re also a great source of plant-based protein and fiber. Lentils are a great source of health-promoting polyphenols, which have strong antioxidant and anti-inflammatory properties with potential cancer cell-inhibiting effects. They may protect your heart by supporting weight loss, preventing homocysteine accumulation in your body, and improving cholesterol and blood pressure levels. (Trusted source.)
Tomatoes are low in carbs. The carb content consists mainly of simple sugars and insoluble fibers. These fruits are mostly made up of water. They are a good source of several vitamins and minerals, such as vitamin C, potassium, vitamin K, and folate. The lycopene in tomatoes is one of the most abundant plant compounds in tomatoes. It’s found in the highest concentrations in tomato products, such as ketchup, juice, paste, and sauce. Studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburns. (Trusted source.)
Lenticchie con Cavolo Nero (Braised Lentils and Kale)
Equipment
- 8qt Dutch Oven
- Cutting board and chef knife
Ingredients
- ⅓ cup onion diced
- ⅓ cup celery diced
- ⅓ cup carrot diced
- 5 cups Tuscan kale lacinato chopped (8 oz.)
- 1 garlic clove crushed
- 1 fresh sage leaf or ½ tsp dried sage
- 1 tsp smoked paprika
- 2 tbsps Braggs Amino Liquids
- 1¼ cups Beluga black lentils or Umbrian Castelluccio lentils, rinsed well
- 2½ cups water
- 1 15 oz. can roasted diced tomatoes with juices
- ½ tsp salt
- 1 tbsp balsamic vinegar
- Freshly ground black pepper
Instructions
- Strip the kale leaves from the stems, finely chop the stems, and cut the leaves into wide pieces. Set aside.
- In a heavy-bottomed saucepan or dutch oven, add the garlic, onions, carrots, and celery. Heat over medium until the garlic is aromatic, but not browned, 2 to 3 Minutes.
- Stir in salt, 8 or 10 grinds of pepper, sage, smoked paprika, and any other dried herbs of your choice (I like to add 1 tsp Trader Joe’s Uniami seasoning mix). Cook until the vegetables soften, about 10 Minutes. Stir in the roasted diced tomatoes with juices
- Add lentils and kale leaves. Bring to a simmer over medium heat, stir the pot every few minutes then reduce the heat to medium-low to simmer gently.
- Cook covered until the lentils are tender but retain their texture, adding more water as necessary, ¼ cup at a time (about 40 or 45 Minutes).
- Five minutes before serving, stir in balsamic vinegar.
- Taste and adjust seasoning, adding salt and pepper as needed.
Notes
More Pasta PF Recipes
Italian Beans and Greens (WFPB No Oil)
Italian White Beans and Sun-Dried Tomato Sauce (WFPB Dairy-Free No Oil)
Super Easy Brown Rice and Black Beans (Rice Cooker)
Trofie Pasta with Arugula and Saffron Chickpea Sauce (WFPB, Oil Free)
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