Pulse check! And we’re not talking about what you do mid-workout.
Nutrient-rich pulses (aka lentils) actually work to monitor your heart. Hippocrates called them “little wonders” and it’s easy to see why. Lentils are high in folate, a vitamin that helps to reduce homocysteine in the blood—and since high homocysteine levels are linked to heart disease, you totally need this!
You’re likely familiar with throwing lentils in a salad or slurping them up in a soup. But blended up with warming spices, sweet roasted carrots, and fresh herbs, will be your new favourite way to eat ’em.
Go on, give your heart a little love and kick homocysteine to the curb with this pulsing pâté.
Makes approximately 2½ cups
Ingredients
2 large carrots, scrubbed clean, but not peeled
1.5 Tbsp grapeseed oil, divided
½ cup beluga (black) lentils
1 medium onion, chopped
3 cloves of garlic, finely chopped
1 tsp coriander seeds
1 tsp cumin seeds
½ tsp chilli flakes
½ tsp cinnamon
½ tsp, organic honey
½ tsp sea salt, plus more for seasoning
¼ tsp fresh ground pepper
1/3 – 1/2 cup water *Start with 1/3 cup
2 Tbsp extra-virgin olive oil
2/3 cup chopped, fresh cilantro, divided in half
Method
1. Preheat the oven to 400°F.
2. Cut the carrots into 2-3 inch lengths. Then, depending on the thickness of your carrots, cut the lengths into halves or quarters. Arrange them on a large baking sheet and toss them with ½ tbsp of grape seed oil and a pinch of sea salt. Roast in the oven until tender and slightly browned, approximately 20-25 minutes.
3. Meanwhile, rinse the lentils, place them in a pot, and over with a few inches of water. Bring to the boil, then reduce to a simmer for 15-20 minutes, or until lentils are soft. Drain and set aside.
4. Heat the remaining 1 tbsp of grapeseed oil in a large sauté pan over medium heat. Sauté the onion and garlic for approximately 5 minutes, or until soft. Add the coriander, cumin, chilli flakes, and cinnamon and cook for 1 minute longer. Add the lentils, 1/3 cup of water, and a pinch of salt. Stir, turn down the heat to medium-low, cover and cook for 10 minutes, checking on occasion to ensure the mixture hasn’t dried up. If you see it getting dry, add a little more water.
5. Add the mixture to a food processor along with the roasted carrots, honey, salt, pepper, olive oil, and half of the chopped cilantro. Pulse until it comes together in a thick purée. Stir in the remaining chopped cilantro.
6. Serve in endive leaves for a sophisticated snack, or scoop it up with chunky veggies or your favourite crackers or crispbread. For a heartier meal, spread this onto a slice of bread and top with your favourite veggies. Instant sandwich!
Keeps in the fridge for several days. Swoon.
