Braised Lentils

11 30 196
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Braised Lentils
Health Rating
Flavourful high-fiber dish.

Ingredients


1 can (15oz) Lentils, canned (drained)
1 tbsp Olive oil
1/2 cup White onion (chopped)
4 clove(s) Garlic (minced)
1/2 cup chopped Carrots
1/2 cup diced Celery
1/4 tsp Salt
1/2 tsp Paprika (dried)
1 tsp, ground Thyme, dried
1 cup Vegetable stock/broth, low sodium
1 leaf Bay leaf

Instructions


1. Rinse and drain lentils. Set aside.

 

2. In medium-sized pot, heat oil over medium heat. 

 

3. Saute onion, garlic, carrot, and celery until softened, 4-5 minutes. Stir in lentils, salt, paprika, and thyme. 

 

4. Add vegetable stock and bay leaf. Bring to a boil and reduce to a simmer. Simmer for 15 minutes. Remove bay leaf before serving.

 

5. Serve braised lentils with your choice of protein, rice, barley or whole wheat couscous and/or a side of vegetables.

Notes:

Quick Tips:

Storage

Double or triple the batch and freeze leftovers. Ensure to fully warm through when re-heating to an internal temperature of 165F or 74C degrees.


Nutritional Highlights:

Lentils

A heart healthy legume high in plant-based protein, fiber, B vitamins and iron.

 


Nutrition Facts

Per Portion

Calories 196
Calories from fat 36
Calories from saturated fat 10.6
Total Fat 4.1 g
Saturated Fat 1.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 5.3 g
Cholesterol 0
Sodium 211 mg
Potassium 562 mg
Total Carbohydrate 29.0 g
Dietary Fiber 6.4 g
Sugars 4.5 g
Protein 10.9 g

Dietary servings

Per Portion


Meat Alternative 0.8
Vegetables 1.9

Energy sources


Pygal59%464.1191273145253219.9806909400576319%299.4924679529907229.9084486005861522%323.61707112708376127.7614111412823559%19%22%CarbohydratesFatProtein
Lunch
Main
Side