It’s always a good idea to work the nutritional heroes known as lentils into a diet more often. And this pâté-like spread spiked with Mediterranean flair (not to mention an umami wallop) is a taste bud-rousing way to do so. The mild licorice-like flavour of fennel adds another surprising flavour element to the hand-held meal. You can also add a handful of arugula to the sandwich topping.
Red riot
If using dry-packed sun-dried tomatoes, you’ll need to soak them in warm water for about 15 minutes before blending.
Mediterranean Lentil Sandwich
Ingredients
- 2/3 cup (160 mL) dried brown or green lentils
- 3/4 cup (180 mL) oil-packed sun-dried tomatoes
- 1/3 cup (80 mL) walnuts
- 1/3 cup (80 mL) pitted kalamata olives
- 1 shallot, chopped
- 1 garlic clove, minced
- Juice of 1/2 lemon
- 2 tsp (10 mL) fresh thyme
- 1 tsp (5 mL) paprika
- 3 roasted red peppers, sliced
- 2 cups (500 mL) thinly sliced fennel
- 10 slices whole grain bread
Nutrition
Per serving:
- calories371
- protein16g
- fat14g
- saturated fat2g
- trans fat0g
- carbohydrates48g
- sugars5g
- fibre15g
- sodium495mg
Directions
01
Place lentils in medium-sized saucepan along with 3 cups (750 mL) water. Bring to a boil, reduce heat, and simmer for 20 minutes, or until very tender. Drain and let cool.
02
Place lentils, sun-dried tomatoes, walnuts, olives, shallot, garlic, lemon juice, thyme, and paprika in food processor container and blend until slightly chunky texture forms.
03
To assemble each sandwich, spread some lentil mixture on a bread slice and top with roasted red pepper, sliced fennel, and another slice of bread.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
