When you think of Southern cooking, heart health might not be the first thing that comes to mind.
But this lentil and collard green power bowl takes classic Southern ingredients and gives them a healthy twist. Packed with plant-based protein, fiber, and flavorful spices, it’s a dish that’s as good for your heart as it is for your taste buds.
What Makes This Bowl Heart-Healthy?
- Lentils: These little legumes are high in plant-based protein, low in fat and rich in fiber, which helps lower cholesterol.
- Collard Greens: A Southern staple, collards are loaded with vitamins A, C and K, plus calcium and antioxidants.
- Spices: Bold flavors like smoked paprika and garlic replace the need for excess salt, keeping sodium levels in check.
- Healthy Fats: A drizzle of olive oil ties it all together while supporting cardiovascular health.
Lentil and Collard Green Power Bowls
Ingredients:
- 1 cup dried lentils, rinsed
- 3 cups water or low-sodium vegetable broth
- 1 tbsp olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 bunch collard greens, stems removed and leaves chopped
- 1 tsp smoked paprika
- 1/2 tsp red pepper flakes (optional)
- Juice of 1 lemon
- Salt and pepper to taste
- Optional toppings: diced tomatoes, hot sauce or a sprinkle of Parmesan
Instructions:
- Cook the lentils: In a medium pot, bring water or broth to a boil. Add the lentils, reduce heat to low, and simmer for about 20-25 minutes or until tender. Drain and set aside.
- Sauté the aromatics: Heat olive oil in a large skillet over medium heat. Add the onion and garlic, cooking until softened, about 3-4 minutes.
- Cook the greens: Add the chopped collard greens to the skillet. Sauté for 2-3 minutes, then cover and cook for 5 minutes, stirring occasionally, until tender.
- Season and combine: Stir in the smoked paprika, red pepper flakes (if using), and cooked lentils. Season with salt and pepper to taste. Squeeze lemon juice over the mixture for a bright finish.
- Serve: Divide into bowls and add your favorite toppings, such as fresh tomatoes or a dash of hot sauce.
Southern Tradition Meets Heart Health
This recipe celebrates Southern ingredients in a way that’s lighter, healthier and just as satisfying. Lentils and collards pair beautifully to create a nutrient-packed meal that can be enjoyed on its own or as a hearty side dish.
Make It Your Own
Add grilled chicken, blackened shrimp or a soft-boiled egg for extra protein. Pair it with a slice of cornbread (try this recipe from the American Heart Association) to get the full Southern effect.
Take the First Step Toward Heart Health
Small changes can lead to big results. Start with this simple, flavorful dish to nourish your heart and your family.