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Sprouted Lentils and Roasted Vegetables: A Wholesome, Autoimmune-Friendly Dish
Managing autoimmune conditions often means finding recipes that are both nourishing and diet-compliant. This Sprouted Lentils and Roasted Vegetables dish meets those needs. It combines sprouted lentils with roasted butternut squash, sweet potatoes, and carrots. As a result, it’s gentle on the immune system. Moreover, the dish is gluten-free, dairy-free, and nightshades-free, making it perfect for the reintroduction phase. The addition of apple cider vinegar adds a tangy flavor, tying everything together. This recipe offers a nutrient-dense, plant-based option for anyone looking to support their health journey.
Sprouted Lentils and Vegetables Health Benefits
This dish offers a variety of health benefits, especially for those managing autoimmune conditions. First, sprouted lentils are a great source of plant-based protein and fiber. They support digestion and help stabilize blood sugar levels. Additionally, sprouting lentils enhances their nutrient absorption, making them more bioavailable.
Next, the roasted vegetables—including butternut squash, sweet potatoes, and rainbow carrots—are rich in vitamins, antioxidants, and minerals. These nutrients help reduce inflammation, which is crucial for autoimmune health. Butternut squash, for example, is high in vitamin A, supporting immune function and skin health.
Moreover, the apple cider vinegar adds a tangy touch while supporting gut health. It promotes digestion and helps balance stomach acids. For those on an autoimmune-compliant diet, apple cider vinegar can also support detoxification and gut healing.
The healthy fats from olive oil and avocado oil play a role in reducing inflammation and supporting brain health. These fats also provide long-lasting energy and help the body absorb fat-soluble vitamins.
Lastly, this dish is gluten-free, dairy-free, and nightshades-free, making it ideal for individuals sensitive to these ingredients. By eliminating potential irritants, it allows your body to focus on healing. Whether you’re in the elimination or reintroduction phase of your autoimmune protocol, this meal supports your overall well-being.
In conclusion, this nutrient-packed recipe offers an array of health benefits that promote a balanced and supportive diet for those with autoimmune conditions.
Why Sprouted Lentils Are Good for Health
While cooked lentils still offer significant health benefits, sprouting enhances their nutritional profile and makes them even more beneficial for digestion and overall health:
Increased Nutrient Absorption: Sprouting breaks down anti-nutrients like phytic acid, which can inhibit the absorption of minerals such as iron, zinc, and calcium. As a result, sprouted lentils allow for better nutrient absorption.
Improved Digestibility: The sprouting process reduces complex carbohydrates and anti-nutrients that can make lentils harder to digest. This makes sprouted lentils gentler on the digestive system, especially for people with sensitivities or autoimmune conditions.
Enhanced Protein Content: Sprouted lentils have a higher protein content compared to cooked lentils, which helps support muscle repair, immune function, and overall energy levels.
More Antioxidants: Sprouting increases the antioxidant content of lentils. These antioxidants help reduce oxidative stress and inflammation, promoting better overall health.
Lower Glycemic Index: Sprouted lentils have a lower glycemic index than cooked lentils. This means they release sugar more slowly into the bloodstream, helping to stabilize blood sugar levels.
Ingredients
Each ingredient in this recipe plays a crucial role in boosting the nutritional value of the dish.
Sprouted Lentils are a fantastic source of plant-based protein and fiber. They support digestion and help stabilize blood sugar levels. Additionally, sprouting increases their bioavailability, making nutrients like iron and zinc easier to absorb.
Butternut Squash is rich in vitamin A and beta-carotene, which support immune function and skin health. Its natural sweetness adds a delicious balance to the dish.
Japanese Sweet Potato is a great source of complex carbohydrates and fiber. It helps provide steady energy while keeping blood sugar levels stable. The vibrant color also adds visual appeal to the dish.
Rainbow Carrots are packed with antioxidants, vitamins, and minerals. These nutrients help reduce inflammation and support overall well-being. The mix of colors in the carrots also enhances the dish’s nutritional profile.
Avocado Oil is a healthy fat that supports brain health and reduces inflammation. It also has a high smoke point, making it perfect for roasting.
Sea Salt and Kelp both provide essential minerals. Sea salt enhances the flavor, while kelp adds iodine, which supports thyroid function—especially important for those with autoimmune conditions.
Apple Cider Vinegar promotes gut health and digestion. It also helps balance stomach acids, making it an excellent addition to autoimmune-friendly diets.
Olive Oil provides heart-healthy fats and antioxidants, promoting overall health. It also enhances the flavor of roasted vegetables, giving them a rich, savory taste.
In conclusion, these ingredients combine to create a nutrient-dense, flavorful dish that supports health, digestion, and overall well-being.
Instructions
Sprout the Lentils: Start by placing the lentils in a bowl. Cover them with water and let them soak for at least 12 hours. After soaking, drain and rinse well. Then, place the lentils in a sieve over the bowl and cover with cheesecloth. Set them on the kitchen counter.
Rinse and Drain: Over the next 3-4 days, rinse and drain the lentils 2-3 times per day. As the lentils sprout, they will develop a small tail (¼” to ½”)—this indicates they’re ready to use.
Prepare the Vegetables: Preheat the oven to 400°F (200°C). While the oven heats up, peel the butternut squash and the Japanese sweet potato. Cut them, along with the carrots, into 1” squares. Place the vegetables on a baking sheet lined with parchment paper.
Season the Vegetables: Drizzle the avocado oil over the vegetables. Sprinkle with sea salt and kelp, then toss everything well to coat evenly. Spread the vegetables in a single layer on the baking sheet.
Roast the Vegetables: Roast the vegetables in the preheated oven for 15-20 minutes. Stir halfway through to ensure even roasting. The vegetables should be tender and lightly browned when done.
Assemble the Dish: In a large bowl, combine the sprouted lentils, roasted vegetables, fresh cilantro, and finely chopped shallot. Drizzle with olive oil and apple cider vinegar.
Season and Serve: Sprinkle the dish with remaining salt and kelp. Toss well to combine all the flavors. Serve warm and enjoy!
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Sprouted Lentils and Vegetables
Course: Lunch, DinnerCuisine: Mediterranean, AmericanDifficulty: Easy4
servings15
minutes20
minutes243
kcalSprouted Lentils and Vegetables: A gluten-free, dairy-free, and nightshades-free dish with sprouted lentils, roasted vegetables, and a tangy apple cider vinegar dressing. Perfect for autoimmune reintroduction.
Ingredients
½ cup green lentils
¼ medium butternut squash
1 small Japanese sweet potato
2 medium rainbow carrots (purple and yellow)
1 tsp sea salt
½ tsp kelp
4 tbsp olive oil
1 tbsp avocado oil (for roasting vegetables)
2 tbsp apple cider vinegar or lemon juice
2 tbsp fresh cilantro, chopped
1 small shallot, finely chopped
Directions
- Place the lentils in a bowl and cover with water. Let them soak for at least 12 hours.
- Drain and rinse the lentils thoroughly. Then, place them on a sieve over a bowl and cover with cheesecloth. Set aside on the kitchen counter.
- Over the next 3-4 days, remove the cheesecloth, rinse, and drain the lentils 2-3 times per day. The lentils are ready when they develop a ¼” to ½” tail.
- Preheat your oven to 400°F (200°C).
- Peel the butternut squash and sweet potato, then cut all vegetables (butternut squash, sweet potato, and carrots) into 1” squares.
- Place the cut vegetables on a baking sheet lined with parchment paper.
- Drizzle with avocado oil, sprinkle with ½ tsp sea salt and ¼ tsp kelp. Toss well to coat the vegetables.
- Roast in the preheated oven for 15-20 minutes or until tender and slightly caramelized.
- In a large bowl, combine the sprouted lentils, roasted vegetables, chopped cilantro, and shallot.
- Drizzle with olive oil and apple cider vinegar (or lemon juice).
- Season with the remaining sea salt and kelp. Toss gently to combine.
Notes
- Sprouting Lentils: This recipe requires planning ahead, as the lentils need 3-4 days to sprout. Be sure to start the process in advance.
- Roasting Vegetables: Feel free to adjust the vegetable types or quantities based on what you have available, but the combination of butternut squash, sweet potato, and carrots gives a great balance of flavors.
- Apple Cider Vinegar: The tangy flavor from the apple cider vinegar (or lemon juice) enhances the sweetness of the roasted vegetables, providing a delicious contrast.
- Storage: Leftovers can be stored in an airtight container in the fridge for up to 3 days.
- Customizing: Add more fresh herbs like parsley or mint for a fresh pop, or sprinkle with toasted seeds for added crunch.
