Lentils with shallots and quail legs
Total time1 h 20 min Preparation and possible waiting 25 min · Cooking 55 min How this time is calculated
Preparation and possible waiting: 25 min · Cooking: 55 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Servings4
Key recipe details
Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information
Total time: 1 h 20 min Preparation and possible waiting 25 min · Cooking 55 min How this time is calculated
Preparation and possible waiting: 25 min · Cooking: 55 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Recipe characteristics
View full classification 26 tags
Allergen information is indicative. Always check each product label and possible cross-contamination.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
Recipe characteristics
Main course
Lunch · Dinner
1 to 2 hours
Method
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Put the lentils in a saucepan with 2 chopped garlic cloves, 1200 g water and 1 g salt. Bring to the boil and simmer for 30–40 minutes until tender. Drain only if there is too much broth, keeping the garlic in the stew.
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Brown the shallots in 15 g oil for 4 minutes. Add the port, 100 g water and 1 g salt.
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Cover and cook gently for 20–25 minutes until tender, then uncover to reduce the juices to a light glaze.
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Season the quail legs with 1 g salt. Brown in another 15 g oil with the remaining 2 garlic cloves, crushed, for 5 minutes.
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Add 100 g water, cover and cook for 12–15 minutes, turning, until reaching 74°C in the centre away from the bone. Uncover and reduce the juices, keeping the cooked garlic.
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Sauté the courgette in the remaining 15 g oil for 6–8 minutes until tender and golden. Stir into the lentils.
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Divide the lentils between four plates. Place two shallots and four quail legs on each, spoon over all the cooking juices and cooked garlic, then finish with parsley.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
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