Braised Lentils
| 11 |
30 |
228 |
| 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
|
|
1/4 tsp
|
Salt
|
|
1/2 tsp
|
Paprika
(dried)
|
|
1 tsp, ground
|
Thyme, dried
|
|
1 cup
|
Vegetable stock/broth, low sodium
|
|
1 leaf
|
Bay leaf
|
Instructions
- 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
228
Calories from fat
102
Calories from saturated fat
14.6
Total Fat
11.3 g
Saturated Fat
1.6 g
Trans Fat
0.0 g
Polyunsaturated Fat
4.7 g
Monounsaturated Fat
8.1 g
Cholesterol
0
Sodium
550 mg
Potassium
516 mg
Total Carbohydrate
26.5 g
Dietary Fiber
9.8 g
Sugars
4.4 g
Protein
10.0 g
Dietary servings
Per Portion
| Meat Alternative |
0.8 |
| Vegetables |
1.9 |
Energy sources
Meal Type(s)
