Braised Lentils
11 |
30 |
179 |
Ingredients |
Minutes |
Calories |
|
Prep |
Cook |
Servings |
10 min |
20 min |
4
|
Flavourful high-fiber dish.
Ingredients
1 can (15oz)
|
Lentils, canned
(drained)
|
1 tbsp
|
Olive Oil, Extra Virgin
|
1/2 cup
|
White onion
(chopped)
|
4 clove(s)
|
Garlic
(minced)
|
1/2 cup chopped
|
Carrots
|
1/2 cup diced
|
Celery
|
1 dash
|
Salt
|
1/2 tsp
|
Paprika
(dried)
|
1 tsp, ground
|
Thyme, dried
|
1 cup
|
Vegetable stock/broth, low sodium
|
1 leaf
|
Bay leaf
|
Instructions
- Rinse and drain lentils. Set aside.
- In medium-sized pot, heat oil over medium heat.
- Saute onion, garlic, carrot, and celery until softened, 4-5 minutes. Stir in lentils, salt, paprika, and thyme.
- Add vegetable stock and bay leaf. Bring to a boil and reduce to a simmer. Simmer for 15 minutes. Remove bay leaf before serving.
- 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
179
Calories from fat
36
Calories from saturated fat
5.7
Total Fat
4.0 g
Saturated Fat
0.6 g
Trans Fat
0.0 g
Polyunsaturated Fat
1.8 g
Monounsaturated Fat
5.1 g
Cholesterol
0
Sodium
188 mg
Potassium
547 mg
Total Carbohydrate
28.1 g
Dietary Fiber
6.4 g
Sugars
4.6 g
Protein
10.8 g
Dietary servings
Per Portion
Meat Alternative |
0.8 |
Vegetables |
1.9 |
Energy sources