A “Tiroler Gröstl” is one of the hearty favorites from the skiing and hiking region of Tirol, the western part of Austria.

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Traditionally it is a bacon, potato and onion fry up, but there are many different varieties of a “Gröstl”. This version combines two different kinds of potatoes with lentils, peppers and apples. Our kids’ favorite part is to watch the lentils pop in the skillet.

This simple and earthy dish is surprisingly nutritious. The sweet potatoes alone provide large amounts of vitamin A, vitamin C, vitamin B-6, pantothenic acid, potassium and manganese. You’ll also find small amounts of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin and folate.

Butternut squash is one of the most common varieties of winter squash. Like other winter squash, it has a hard exterior and firm flesh and is chock full of vitamin A, potassium and fiber.

Red bell pepper has the highest amount of Vitamin C of all peppers. Red bell peppers contain several phytochemicals and carotenoids, particularly beta-carotene, which lavish you with antioxidant and anti-inflammatory benefits. The capsaicin in bell peppers has multiple health benefits.

Eating Lentils will

  • reduce your cholesterol
  • reduce your risk of heart disease due to their high fiber, folate and magnesium content
  • protect your digestive system- insoluble dietary fiber found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis
  • stabilize your blood sugar
  • increase your protein uptake
  • increase your energy due to their fiber and complex carbohydrates
Austrian Lentil “Gröstl”
Author: Ursula Hienz
Prep time:
Cook time:
Total time:
Serves: 3-4
Ingredients
  • 2 cans of lentils, well rinsed and drained
  • 1 red pepper
  • 1/2 yellow onion
  • 1/2 sweet potato
  • 3 small yellow potatoes
  • 4 slices of any type of pumpkin
  • Handful of parsley
  • Salt, pepper
  • Olive oil
  • 1/2 tsp cinnamon
  • 2 tbsp orange or mandarin juice
  • Apple cider vinegar
Instructions
  1. Cut vegetables in small cubes. Chop parsley.
  2. Heat 1 tbsp olive oil in a large skillet and add half of the lentils. Fry for 3 minutes until they have popped and season with salt and pepper. Put them aside on a plate and fry the other half of the lentils.
  3. Heat another tbsp olive oil in the same skillet and add the vegetables. Fry over medium heat until slightly browned. Season with cinnamon, salt and pepper. Stir in orange juice and vinegar, then add lentils.
  4. Cook for a few more minutes, remove from stove and sprinkle with parsley.
  5. Serve immediately.

 

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