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| Bok Choy, Ginger and Mushrooms with Lentils |
If you’ve been reading this blog for a while, you’ve noticed that I love the cruciferous vegetable family in all of its forms: Brussels sprouts, Savoy cabbage, broccoli, cauliflower, to name just a few of the wonderful vegetables in it.
Now I have a new one for you to try and this is close to the top of the list for nutritional value deliciousness potential.
Bok Choy (also Buk Choi, Pak Choi or combinations thereof) is one of the healthiest of the entire group, but can be a bit harder to find here in Helsinki. My favorite spot to buy it is from the Asian grocery story; in the US and the UK it’s a bit easier to come by in your neighborhood store. It has high levels of 21 nutrients including omega-3s and zinc, and also includes 70 antioxidant phenolic substances. It has high amounts of beta carotene and vitamin A, C and K. This is a vegetable you want to be eating.
In the spirit of “Meatless Monday”, I wanted to use an vegetarian protein source and chose Du Puy lentils for their outstanding flavor, speed of cooking, and because they too, are a nutritional powerhouse. The high amounts of magnesium they contain help your body absorb calcium and keep your heart happy as well. They are also full of folate, protein, fiber, iron, and a number of all nutrients that make for a strong digestive system, stable blood sugar levels, and steady energy.
Maybe it’s because Bok Choy is a chinese cabbage used widely in Asian foods that I leaned toward Asian flavorings in this dish as well. The cabbage is mildly sweet with a tender crunchy texture when cooked properly (read: not overcooked) and pairs really well with the ginger and mushrooms in the savory, slightly spicy sauce. The lentils round out the meal to make a satisfyingly hearty dish without being heavy. And the best part is, it takes
The thought of missing meat won’t even cross your mind.
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| Bok Choy, Ginger and Mushrooms with Lentils |
Bok Choy, Ginger and Mushrooms with Lentils
1. Cook the lentils:
1/2 cup whole dried lentils: Du Puy, Brown or Green
1.5 cups water
1 garlic clove, peeled and cut in half
1/2 teaspoon salt
1/8 teaspoon fresh ground black pepper
1/8 teaspoon chili flakes
1 teaspoon soy sauce, or more to taste
Combine all of the ingredients except for the soy sauce in a small saucepan. Bring to a boil and then reduce to a simmer. Cover. Cook for 20 minutes or until lentils are tender. Drain the lentils and remove garlic clove. Stir in soy sauce; taste; if desired add more soy sauce.
2. Cook the vegetables
2 tablespoons rapeseed or other cooking oil
1 onion, diced
1/2 liter of shiitake or dusky wax cap mushrooms, cleaned, trip, and cut into large pieces
1/2″ piece of ginger, peeled and minced
2 garlic cloves, minced
1 cup chicken or vegetable broth
2-3 teaspoons of Schiracha sauce, depending on how spicy you like things
5-6 heads of baby Bok Choy, root ends removed, washed, and cut into large pieces
salt and pepper to taste
black sesame seeds to serve
Heat the oil in a large frying pan over medium heat and add the onions and mushrooms. Cook until the onions are tender and translucent and the mushrooms have released most of their liquid. Add the ginger and garlic and cook 2 minutes more. Add the broth, reduce heat to a simmer, and allow the mixture to simmer for 8 – 10 minutes. Add the Bok Choy, cover the pan, and cook for another 3 minutes until lightly steamed and crunchy tender. Remove the lid and stir the vegetable mixture so the Bok Choy is covered with the sauce. Taste to check the seasonings and add salt and pepper as needed.
3. Plate it up
Divide the lentils between two plates. Arrange the vegetable mixture over the top and sprinkle with black sesame seeds.
Serves 2.