PP Lentil Caponato
Chef: Marco Knox, ThePhytogenicChef.com
Makes: 8 Servings
Prep Time: 15 min
Cook Time: 30 min
Total Time: 45 min
INGREDIENTS
2 cans no sodium lentils (or 1 c dry, preparation below)
2 t Italian seasoning
4 red peppers, diced
14 Roma tomatoes, diced
4 Zucchini, diced
1T + 2t Balsamic vinegar
4 Whole wheat pitas cut in half
Optional
2 garlic cloves minced
12 artichoke hearts
Salt & Pepper to taste
DIRECTIONS
Rinse lentils and add Italian seasoning, and heat the lentils in a microwave or on the stove until warm.
If you are using dry lentils, 1 c dry lentils, 2 1/2 c water, cooking them as follows: Bring water and lentils to a boil in a pot with a lid. (Your water measurement should be 2.5 times the lentil measurement.) Once boiling, reduce heat to medium-low and simmer for 20-30 minutes, or until water is absorbed and lentils have softened. Add more water if needed.
Produce Prep: Rinse the red pepper, Roma tomato, and zucchini and dice each into uniformly sized pieces. Peel and mince the garlic, if using.
Mix the veggies in with the lentils. Continue cooking or keep them raw.
When finished cooking, mix in the balsamic vinegar ad artichokes, if using. Add salt and pepper to the veggie mixture according to your preferences.
If eating with a pita, you can eat the pita at room temperature or heat it briefly. Scoop it up or add it into the pita pocket, or eat alone as a nutritious, whole food meal.
Marco Knox has been cooking since he was 12 years old at his brother’s restaurant. Once he struck on his own, he worked everything from ‘fil ‘em and bill ‘em’ concepts, to 5-star dining and world-class resorts. Life and health issues, however, changed the menu. Marco, now The Phytogenic Chef, specializes in Whole Plant-Based Cuisine that saved his life. Visit him on social media and find his amazing menu planning program at: my website, Facebook, Instagram, Twitter.