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Lentil ragout

May 21, 2016

Recipe

Any color of lentils may be used in this thick vegetarian stew, but red lentils will give the dish a beautiful rich color.

Serves 6

Any color of lentils may be used in this thick stew, but red lentils will give the dish a beautiful rich color.

Heat a medium saucepan on medium-high heat. Add the oil. Saute the onions for 2 to 3 minutes. Add the tomatoes and saute for another 3 minutes, stirring frequently. Add the water and lentils; cook until most of the water is absorbed, about 20 minutes. Stir in the thyme, garlic, salt and pepper. Ragout should be fairly thick but not dry.

1 teaspoon olive oil
1 cup chopped onions
6 medium tomatoes, chopped
5 cups water
1 cup raw red lentils
1 tablespoon chopped fresh thyme
4 cloves garlic, minced
1 teaspoon kosher salt
1/4 teaspoon ground black pepper

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products Meats, poultry and fish 1 Nuts, seeds and dry beans Sweets 1 1/2 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits 1 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 152 Calories 27 g Total carbohydrate 0 mg Cholesterol 12 g Dietary fiber 1 g Monounsaturated fat Potassium 10 g Protein 0 g Saturated fat 1/2 cup Serving size 179 mg Sodium 1 g Total fat