Braised Lentils with Cipollini Onions

Gluten Free
Dairy Free
Very Healthy
Health score
59%
Braised Lentils with Cipollini Onions
50 min.
8
309kcal

Suggestions

Ingredients

  • 0.3 cup champagne vinegar 
  • pound green lentils rinsed
  • 0.3 cup duck fat 
  •  bay leaves fresh
  • cloves garlic peeled
  • servings kosher salt and freshly cracked pepper black
  • tablespoons olive oil 
  • 12  pearl onions stemmed peeled
  • cups water 

Equipment

  • bowl
  • frying pan

Directions

  1. Coat a large high-sided saute pan over medium-high heat, with the olive oil.
  2. Add the lentils, garlic cloves and bay leaves with 4 cups water or just enough to cover. Bring the water to a simmer and lower the heat. Simmer the lentils, uncovered, until they are tender, about 25 to 30 minutes. (Chef's Note: If you need to add more water for the lentils to finish cooking, add a little at a time. There will be more flavor in the lentils if you cook them and end up with very little liquid at the end of the process. The flavor will be in the lentils instead of down the drain with the discarded cooking liquid!) Once they are cooked but still somewhat "al dente", set them aside to cool.
  3. Remove and discard the garlic cloves and the bay leaves. Season with just a touch of salt and pepper, to taste. Retaste, but hold off on reseasoning until serving.
  4. Add the duck fat to a large saute pan over medium heat.
  5. Add the onions, season with salt, to taste, and allow them to caramelize.
  6. When you are ready to serve add the lentils to the sauteed cipollini onions. Stir to coat the lentils with the duck fat. Taste and season with salt, if needed, and stir in the vinegar.
  7. Transfer the lentil mixture to a serving bowl and serve with duck and green peppercorn glaze, if desired.

Nutrition Facts

Calories309kcal
Protein19.58%
Fat30.58%
Carbs49.84%

Properties

Glycemic Index
10.2
Glycemic Load
5.16
Inflammation Score
-7
Nutrition Score
18.40521752316%

Flavonoids

Catechin
0.2mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.25mg
Kaempferol
0.3mg
Myricetin
0.03mg
Quercetin
9.15mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:308.8kcal
15.44%
Fat:10.55g
16.23%
Saturated Fat:2.72g
16.99%
Carbohydrates:38.69g
12.9%
Net Carbohydrates:20.6g
7.49%
Sugar:3.07g
3.41%
Cholesterol:6.41mg
2.14%
Sodium:205.77mg
8.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.2g
30.4%
Fiber:18.09g
72.37%
Folate:280.24µg
70.06%
Manganese:0.84mg
41.9%
Vitamin B1:0.52mg
34.53%
Phosphorus:271.12mg
27.11%
Iron:4.46mg
24.78%
Magnesium:75.49mg
18.87%
Zinc:2.82mg
18.77%
Vitamin B6:0.37mg
18.74%
Potassium:614.87mg
17.57%
Copper:0.34mg
16.76%
Vitamin B5:1.28mg
12.75%
Vitamin B2:0.13mg
7.83%
Vitamin B3:1.54mg
7.69%
Vitamin C:6.23mg
7.55%
Selenium:5.11µg
7.29%
Vitamin E:0.96mg
6.43%
Vitamin K:5.14µg
4.9%
Calcium:48.6mg
4.86%
Vitamin D:0.31µg
2.05%