Canal House Lentils

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

Suggestions


If you're on the lookout for a hearty, nourishing dish that aligns with vegetarian, vegan, gluten-free, and dairy-free diets, look no further than Canal House Lentils! This delightful recipe not only packs a flavorful punch but also brings together wholesome ingredients that are both satisfying and good for you. At just 129 calories per serving, it’s the perfect starter, antipasti, or snack for any occasion.

Green lentils, known for their rich, earthy flavor and firm texture, form the base of this dish, while the aromatic combination of garlic and leeks provides a savory depth. A splash of reduced-sodium soy sauce not only enhances the flavors but also adds a touch of umami. With the addition of tomato paste, this dish takes on a comforting richness that pairs beautifully with a sprinkle of fresh scallions on top for a vibrant finish.

Ready in just 60 minutes, Canal House Lentils are an excellent choice for meal prep as well; you can prepare them up to five days in advance and simply chill them until you’re ready to serve! Enjoy these lentils warm or at room temperature, making them incredibly versatile for any dining experience. Whether hosting a gathering or indulging in a cozy night at home, this recipe is sure to impress and satisfy!

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