The Green Lentil And Semi-cooked Salmon Bowl: A Balanced Recipe.
If you haven't yet succumbed to the trend of Poke bowls and Buddha bowls, the following recipe might just change your mind! Made with green lentils, vegetables, semi-cooked salmon, and broccoli florets, this recipe puts a whole meal in a bowl. We propose discovering the steps of its preparation in pictures.
Ingredients
Here are the necessary ingredients to prepare a green lentil and semi-cooked salmon bowl for 4 people:
240g green lentils
1 leek
2 carrots
300g fresh salmon
400g frozen broccoli florets
2 tablespoons of soy sauce
3 tablespoons of olive oil
1 yellow lemon
sesame seeds
salt and pepper
Preparation of lentils.
To add more flavor to the green lentils that are the base of this lentil and salmon bowl, I recommend seasoning them with minced leeks and small diced carrots.
1- Peel and wash the carrots and then dice them into small pieces.
2- Thoroughly wash the leek and slice it.
3- Rinse the lentils and place them in a saucepan with the vegetables and twice their volume of water.
4- Cook everything over low heat for 20 to 25 minutes.
5- At the end of cooking, drain the lentils and vegetables and reserve them in a salad bowl. Season with salt, pepper, and add a tablespoon of olive oil.
Preparing broccoli
Alongside cooking the lentils, cook the frozen broccoli florets.
You have the choice between steaming or boiling in salted water.
In both cases, allow for 7 to 10 minutes of cooking time, depending on whether you prefer crunchy or soft broccoli.
If your frozen broccoli florets are rather large, cut them into small pieces to make it easier to assemble the green lentil and semi-cooked salmon bowl.
Preparation of semi-cooked salmon.
Unlike lentils and broccoli that can be prepared in advance, the semi-cooked salmon is prepared at the last moment and enjoyed still warm in this lentil and salmon bowl.
1- Cut your fresh salmon fillets or steaks into cubes or slightly thick slices.
2- Place the salmon cubes in a shallow dish and pour the soy sauce over them, then mix well to coat the fish.
3- Sprinkle sesame seeds over everything and mix again so that the fish cubes are evenly coated with seeds.
4- Heat a pan without adding any fat and quickly sauté the salmon cubes until they are grilled on the outside and pink on the inside.
Note: This cooking method is a good compromise for people who do not like poke bowls because of the presence of raw fish. It allows the salmon to remain moist and be served warm.
Assembly of the bowl.
Once all the ingredients are cooked, assembling this bowl with green lentils and medium-rare salmon is very simple.
1- Divide the vegetable lentils into the bottom of 4 bowls.
2- Arrange broccoli florets on one third of the bowl surface.
3- Add the diced medium-rare salmon to form a second color band.
Note: Do not completely cover the green lentils with the other ingredients. They should remain visible on one third of the bowl to obtain a prettier visual with three different color bands.
4- Finally, season each bowl with half a tablespoon of olive oil and a dash of lemon juice.
5- Serve these bowls with a wedge of lemon so that each guest can add lemon juice to their bowl if desired.
Good to know
Adding lemon juice is a good trick to eat less salt and this seasoning goes particularly well with the medium-rare fish, lentils, and broccoli in this healthy recipe.
