Characteristics

This meal incorporates the delicious and sweet flavors of yams, along with a blend of greens and vegetables. It provides healthy carbohydrates, fats and protein, along with a rich assortment of micronutrients. It is naturally low in sodium, cholesterol free and high in fiber.

TYPE: Lunch, Dinner
PREP TIME: < 30 mins
SERVINGS: not set, make according to personal needs

  • Vegan
  • Wheat-free
  • Gluten-free
  • Soy-free
  • Corn-free
  • Peanut-free
  • Nut-free
  • Refined Sugar-free

Goodies Needed*

INGREDIENTS:

  • Baby Greens (organic)
  • Yams/Sweet Potatoes (organic)
  • Zucchini (organic)
  • Red Lentils (organic)
  • Coconut Oil (organic, virgin)
  • Flaxseed Meal (organic)
  • Cumin (organic)
  • Sea Salt (unrefined)
  • Black Pepper (organic)
  • Optional - Olives (preservative free, glass packaged)

TOOLS:

  • Pot, medium
  • Skillet/Pan, large

Preparation Steps

  1. Rinse a desired amount of your lentils (typically cooking 1-2 cups provides more than enough with leftovers). Transfer the lentils into a medium pot, fill with double the water to lentils, cover and bring to a boil. Reduce heat and simmer for 10-15 minutes.
  • Heat some coconut oil on low-medium heat in your skillet/pan.
  • Wash your yams, (peel if desired), and cut up into small chunks. Transfer to pan once oil heats up, cover and continue cooking.
  • Wash the zucchini, (peel if desired), and cut up into small chunks. Transfer to pan and stir within the yams. Cover and continue cooking.
  • Sprinkle the yams and zucchini with some cumin, sea salt, black ground pepper and/or some of your favorite spices.
  • Cooking time is roughly 15-20 minutes (depending on softness of vegetables desired). Stir the mix occasionally.
  • Once the lentils are cooked, drain any excess water and stir in some of the lentils into the yam and zucchini mixture once they are finished cooking too.
  • Stir in some ground flax seeds into the mixture.
  • Place a layer of pre-washed, organic baby greens onto meal plate(s).
  • Place desired amounts of the yam-lentil mixture on top of the baby greens.
  • Garnish with some olives if desired and enjoy.

Meal Nutritional Benefits

Yams:

  • offer a healthy source of complex carbohydrates, which are a primary source of energy for the body
  • good source of (in descending order): vitamin C, potassium, manganese, fiber, and vitamin B6
  • help to maintain a healthy blood pressure and protect against cardiovascular disease
  • promote good women’s health, promote healthy intestines and help decrease chance of colon cancer and help regulate healthy blood sugar levels, thus decreasing the risk of diabetes type 2
  • for more information, visit the yams detailed overview from World’s Healthiest Foods

Zucchini:

  • good source of (in descending order): manganese, vitamin C, magnesium, vitamin A, fiber, potassium, copper, folate, vitamin K, phosphorus, omega 3 fatty acids, vitamin B6, vitamin B1, zinc, vitamin B3, vitamin B2, iron, protein and tryptophan
  • protects against cancers, promotes men’s health, enhances cardiovascular health, and has many disease fighting properties
  • for more information, visit the zucchini (summer squash) detailed overview from World’s Healthiest Foods

Lentils:

  • good source of (in descending order): molybdenum, folate, fiber, tryptophan, manganese, iron, protein, phosphorus, copper, vitamin B1 and potassium
  • protect against digestive disorders and help maintain regularity through their high fiber content
  • regulate blood sugar levels, help decrease cholesterol, help promote a healthy heart and protect against cardiovascular disease
  • help prevent anemia due to a good iron content and enhance overall good health
  • for more information, visit the lentils detailed overview from World’s Healthiest Foods

Baby Greens:

  • mix of spinach, various lettuces, dandelions, etc.
  • rich in many vitamins and minerals, including water, fiber, potassium, calcium, phosphorus, vitamin B’s, vitamin C and magnesium
  • help promote optimal health of all the systems as they contain antioxidant properties to prevent cancer, enhance healthy immune function and promote a healthy digestive system

Flax Seeds:

  • adds a rich amount of alpha linoleic acid and omega-3 fatty acids to the salad
  • good source of (in descending order): omega-3 fatty acids, manganese, fiber, magnesium, folate, copper, phosphorus and vitamin B6
  • help reduce the inflammation that is a significant factor in conditions such as asthma, osteoarthritis, rheumatoid arthritis, migraine headaches, and osteoporosis
  • protect against bone disease, cancer, diabetes, and heart disease, provide cholesterol lowering benefits, and enhance proper eye health, women’s and men’s health
  • for more information, visit the flax seeds detailed overview from World’s Healthiest Foods

Olives:

  • great source of monounsaturated fats
  • good source of (in descending order): iron, vitamin E, fiber and copper
  • have anti-inflammatory compounds, have antioxidant properties for fighting cancers and offer protection from heart disease
  • for more information, visit the olives detailed overview from World’s Healthiest Foods

Coconuts (Coconut Oil):

  • Most heat stable oil for cooking
  • Offers heart and brain healthy medium-chain fatty acids
  • Read about the many health benefits of coconuts

Cumin:

  • adds a delightful rich flavor and fragrant aroma to any meal
  • good source of: iron, manganese, calcium and magnesium
  • protect against cancer, enhance good digestion, stimulate the immune system and enhance overall health
  • for more information, visit the cumin detailed overview from World’s Healthiest Foods

Black Pepper:

  • adds a great taste to the soup
  • good source of: manganese, vitamin K, iron and fiber
  • helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
  • also contains antibacterial and antioxidant properties
  • for more information, visit the black pepper detailed overview from World’s Healthiest Foods

Unrefined Sea Salt:

  • Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
  • Alkalizing to maintain proper acid/alkaline body balance
  • Has helped to promote optimal health in civilizations for centuries

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