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Slow Braised Sardines With Shiitake Lentils And Turmeric Greens
NourishMainModeratePescatarianGluten Free

Slow Braised Sardines With Shiitake Lentils And Turmeric Greens

A slow composed main to fortify membranes and deliver marine omega power

20 minutes prep40 minutes cookServes 3520 kcal per serving

The Story

This dish braises tender sardines with earth forward shiitake and green lentils until the broth becomes a restorative elixir. Turmeric and olive oil smooth cellular membranes while pomegranate and walnut provide bright textural contrast.

Slow heat encourages collagen friendly amino release from legumes and preserves delicate omega oils in fish. Pairing iodine and B vitamins from sardines with antioxidant mushrooms promotes robust cellular maintenance.

Ingredients

  • Sardines Cleaned And Laid Flat12 ounces
  • Green Lentils1 cup rinsed
  • Shiitake Mushrooms Sliced1 cup
  • Broccoli Florets2 cups
  • Kale Stems Removed And Chopped2 cups
  • Fresh Turmeric Grated1 tablespoon or turmeric powder 1 teaspoon
  • Extra Virgin Olive Oil2 tablespoons
  • Walnuts Chopped Quarter Cup
  • Pomegranate Arils Quarter Cup
  • Vegetable Broth Or Water3 cups
  • Garlic Cloves Minced2
  • Sea Salt1 teaspoon
  • Black Pepper Freshly Cracked Quarter Teaspoon
  • Lemon Juice1 tablespoon

Method

  1. 1In a heavy pot warm one tablespoon extra virgin olive oil over gentle heat and sauté garlic and shiitake until soft and fragrant about five minutes.
  2. 2Add lentils and broth then bring to a gentle simmer. Cover and allow to braise slowly until lentils begin to soften about twenty minutes.
  3. 3Nestle sardines into the braising lentils, scatter broccoli and chopped kale over the top and add grated turmeric. Return cover and gently braise for another ten minutes until fish is cooked through and greens are tender.
  4. 4Remove the lid and finish with the remaining olive oil and a splash of lemon juice. Adjust seasoning with salt and pepper.
  5. 5Serve family style scattering walnuts and pomegranate arils over each portion for texture and brightness.

Nutrition

Per serving

36g
Protein
40g
Carbs
24g
Fat
Calories520
Fibre14g
Sugars8g

Vitamins

Vitamin D6 ug
Vitamin B128 ug
Vitamin C45 mg

Minerals

Calcium300 mg
Iron6 mg
Magnesium110 mg
Selenium40 ug

Utensils

Heavy Based PotWooden SpoonChef KnifeCutting BoardLadle

This way of cooking

Cellular Longevity

Regeneration, anti-aging, disease prevention.

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