Unleash your inner superhero at the Heroes of Aloha Charity Event, 4:30 to 8 p.m. Oct. 18 at the Waikiki Shell.

The event, a benefit for various organizations, will feature a hero recognition awards ceremony, a parade for guests dressed in superhero garb and a special screening of "Legends of the Knight," a film profiling people who overcome obstacles because of their love of Batman. Tickets are $10 to $30. Visit wearebatman.com/HeroesofAloha.

This week we are featuring super food recipes packed with flavor and nutrition.

BRAISED LENTIL TACOS
1 tablespoon butter
1 tablespoon olive oil
1/2 cup diced onion
1/2 cup diced carrot
1/2 cup diced celery
3 cloves garlic, minced
1 cup mushrooms, sliced
1-1/2 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon smoked paprika
1 cup beluga (black) lentils
1-3/4 cups chicken stock
1 bay leaf
Salt and pepper, to taste
12 corn tortillas
2 cups shredded red cabbage
1 large avocado, pitted and diced

In large saucepan over medium, heat butter and olive oil. Add onion, carrot, celery, garlic, mushrooms, chili powder, cumin and smoked paprika. Saute about 10 minutes.

Reduce heat to low. Stir in lentils until well coated. Add chicken stock and bay leaf, and season with salt and pepper; bring to a gentle simmer. Cover and cook, checking occasionally, about 35 minutes or until lentils are tender and have absorbed all the liquid.

Remove from heat. Place about 2 tablespoons of lentils onto tortilla and top with cabbage and avocado. Makes 12 tacos.

Approximate nutritional information, per serving (not including salt to taste): 180 calories, 6 g fat, 1 g saturated fat, 5 mg cholesterol, 200 mg sodium, 25 g carbohydrate, 6 g fiber, 3 g sugar, 7 g protein

TOFU AND WAKAME (DRIED SEAWEED) SALAD
1/2 (1/2-ounce) package wakame
2 medium cucumbers, thinly sliced
1/2 teaspoon salt
1/4 cup rice wine vinegar
1 tablespoon sugar
1 teaspoon slivered ginger
1 teaspoon toasted sesame seeds
1 teaspoon miso
2 cups extra-firm tofu, diced in 1/2-inch cubes
1/4 cup dried bonito flakes

In large bowl, soak wakame 20 minutes in cold water.

In separate bowl, combine cucumber and salt; let stand 10 minutes. Squeeze cucumbers to remove excess liquid; set aside.

Drain wakame, remove hard spine and roughly chop.

Whisk vinegar, sugar, ginger, sesame seeds and miso.

Combine cucumbers, wakame and tofu, then toss with dressing. Chill.

When ready to serve, top with bonito flakes and serve. Serves 4.

Approximate nutritional information, per serving: 150 calories, 6 g fat, 1 g saturated fat, no cholesterol, 600 mg sodium, 13 g carbohydrate, 4 g fiber, 6 g sugar, 13 g protein

DARK CHOCOLATE, FRUIT AND NUT BARK
1 (16-ounce) bag dark chocolate chips
1/2 teaspoon dried chipotle chili flakes
1 tablespoon spirulina powder (optional; available at health food stores)
1/2 cup dried cranberries
1/2 cup chopped dried mangoes
1/2 cup shelled pistachios
1/2 cup roughly chopped pecans

In double boiler (glass bowl over pot of simmering water) over medium-high heat, add chocolate, chipotle flakes and spirulina if using. With spatula, continuously stir until smooth and melted.

Pour chocolate onto 9-by-11-inch baking sheet lined with parchment paper, and using spatula, evenly spread chocolate. Sprinkle with cranberries, mangoes and nuts.

Refrigerate tray until chocolate has hardened, about 1 hour. Break bark into 2-inch squares. Makes 20 pieces.

Approximate nutritional information, per serving (not including optional spirulina): 160 calories, 9 g fat, 5 g saturated fat, no cholesterol, 5 mg sodium, 22 g carbohydrate, 2 g fiber, 12 g sugar, 1 g protein

More Hawaiian Electric Co. recipes are available at www.hawaiianelectric.com.