Canal House Lentils

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
40%
Canal House Lentils
60 min.
8
129kcal

Suggestions


If you're looking for a delicious and nutritious dish that caters to a variety of dietary preferences, look no further than Canal House Lentils. This vibrant, plant-based recipe is not only vegetarian and vegan but also gluten-free and dairy-free, making it a perfect choice for gatherings or a cozy night in. With a preparation time of just 60 minutes, you can whip up a hearty meal that serves eight, ensuring there's plenty to share or enjoy as leftovers.

The star of this dish is the green lentils, preferably French, which are packed with protein and fiber, making them a fantastic base for a satisfying meal. The combination of sautéed leeks and garlic adds a depth of flavor, while the touch of tomato paste brings a subtle sweetness that perfectly complements the earthiness of the lentils. A splash of reduced-sodium soy sauce enhances the umami profile, making each bite a delightful experience.

Whether served as an antipasti, starter, or snack, these lentils are versatile enough to fit any occasion. Top them with thinly sliced scallions for a fresh crunch, and you have a dish that is not only visually appealing but also bursting with flavor. Plus, you can prepare this dish in advance, as it keeps well in the fridge for up to five days. Dive into the world of wholesome cooking with Canal House Lentils, and enjoy a meal that nourishes both body and soul!

Ingredients

  • cup green lentils french
  •  garlic clove thinly sliced
  • servings pepper freshly ground
  • medium leek white finely chopped
  • tablespoons soy sauce reduced-sodium
  • tablespoons olive oil 
  • servings spring onion thinly sliced for serving (optional; )
  • tablespoon tomato paste 

Equipment

  • sauce pan

Directions

  1. Heat oil in a medium saucepan overmedium heat.
  2. Add leek, garlic, andtomato paste and cook, stirring often,until fragrant and tomato paste beginsto darken, about 4 minutes.
  3. Add lentilsand 2 1/2 cups water. Bring to a boil;reduce heat, cover, and simmer, stirringoccasionally, until lentils are tender,45–55 minutes.
  4. Remove from heat and let sit, covered,10 minutes; add soy sauce and seasonwith salt and pepper.
  5. Serve lentils toppedwith scallions, if desired.
  6. DO AHEAD: Lentils can be made 5 daysahead. Cover and chill.

Nutrition Facts

Calories129kcal
Protein21.2%
Fat26.25%
Carbs52.55%

Properties

Glycemic Index
24.45
Glycemic Load
2.46
Inflammation Score
-5
Nutrition Score
9.7265217200569%

Flavonoids

Catechin
0.08mg
Kaempferol
0.38mg
Myricetin
0.03mg
Quercetin
0.66mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:129.1kcal
6.45%
Fat:3.83g
5.89%
Saturated Fat:0.53g
3.32%
Carbohydrates:17.23g
5.74%
Net Carbohydrates:9.41g
3.42%
Sugar:1.33g
1.48%
Cholesterol:0mg
0%
Sodium:164.58mg
7.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.95g
13.9%
Folate:127.95µg
31.99%
Fiber:7.82g
31.28%
Manganese:0.42mg
21.22%
Vitamin K:21.35µg
20.34%
Vitamin B1:0.22mg
14.88%
Iron:2.28mg
12.67%
Phosphorus:123.39mg
12.34%
Magnesium:37.46mg
9.36%
Vitamin B6:0.17mg
8.74%
Potassium:303.01mg
8.66%
Zinc:1.23mg
8.22%
Copper:0.15mg
7.73%
Vitamin E:0.86mg
5.74%
Vitamin A:285.71IU
5.71%
Vitamin B5:0.55mg
5.53%
Vitamin C:4.07mg
4.94%
Vitamin B2:0.07mg
4.24%
Vitamin B3:0.81mg
4.06%
Selenium:2.32µg
3.32%
Calcium:27.4mg
2.74%
Source:Epicurious