Savory Lentil Pecan Trail Mix
Who knew you can make trail mix out of lentils? Lentils are a nutrient-dense, cost-saving source of protein! Did you know that one 16-ounce bag of lentils costs about $1.50 and has about 13 servings? That’s only 11 cents per serving! Lentils are very versatile and can be used in just about any recipe in place of meat and work especially well in curry, tacos, stews, and soup! However, we might just be the first to crisp them up and put them in a trail mix!
Lentils are just one of the many delicious ingredients in this recipe. Pecans add crunch and beneficial nutrients like fiber, vitamin A, vitamin E, potassium, and zinc. Pumpkin seeds are also packed full of zinc. For a touch of sweetness without added sugar, dried mangos round out this snack.
Enjoy this trail mix as a healthy snack between meals, after you work out, or on your dinner plate. Try using it as the finishing touch on a salad bowl, grain bowl, or burrito bowl. You can keep this trail mix in your refrigerator for about a week. It's tasty cold and at room temperature, but we've found we like it best warm and toasty. Pop it back in the oven for a few minutes just before your afternoon snack attack.
Savory Lentil Pecan Trail Mix
Lentils are versatile and a great source of plant-based protein. However, we might just be the first to crisp them up and put them in a trail mix!
Serving size: 1/4 cup, Makes 10 servings
|2/3 cup dry yellow lentils|
|3/4 cup dried mango, sliced thin|
|3/4 cup pepitas|
|3/4 cup pecan halves|
|1-1/2 teaspoons cajun seasoning|
- Preheat oven to 375 degrees F. Line a sheet pan with parchment.
- Place lentils in a small saucepan and cover with about an inch of water. Bring to a boil. Cover and reduce heat to a simmer. Cook 15-20 minutes, stirring occasionally until lentils are al dente. Be sure not to overcook the lentils or they will split.
- Drain well and spread evenly on prepared sheet pan. Bake 15-20 minutes or until very crisp. Toss every 5 minutes to ensure even cooking.
- Allow lentils to cool slightly. While they are still warm toss with the other ingredients.
Storage: Keeps in the refrigerator for up to one week.
Nutrition information per serving: 180 calories, 10 g fat, 1.5 g saturated fat, 0 mg cholesterol, 40mg sodium, 18 g carbohydrates, 3.5 g fiber, 7 g sugar, 6 g protein
Multimedia content and article by Dana Lemke, Dietetic Intern. Reviewed by FLIK Dietitians.
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