Lentils with Sausage and Swiss Chard

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Lentils with Sausage and Swiss Chard
45 min.
2
711kcal

Suggestions


Imagine a warm, hearty meal that not only satisfies your cravings but also nourishes your body—welcome to Lentils with Sausage and Swiss Chard! This delightful dish captures the essence of wholesome cooking with its vibrant ingredients and rich flavors. Perfect for any lunchtime or dinner occasion, it showcases the beauty of healthy eating without sacrificing taste.

At the heart of this recipe is protein-packed turkey sausage combined with earthy lentils. The tender, slightly nutty flavor of lentils pairs beautifully with the savory sausage, while the addition of Swiss chard brings an incredibly vibrant green to the dish, packed with essential vitamins and minerals. The aromatic mix of garlic, fresh rosemary, and fennel seeds will fill your kitchen with an enticing aroma that is hard to resist.

Notably, this dish is gluten-free and dairy-free, making it suitable for a variety of dietary preferences. In just 45 minutes, you can create a wholesome meal that serves two, with each serving boasting a nourishing 711 calories. Enjoy Lentils with Sausage and Swiss Chard as a main course that pleases your palate and supports your healthy lifestyle. It’s a perfect example of how deliciously satisfying good-for-you meals can be!

Ingredients

  •  bay leaves 
  • 0.5 cup carrots peeled chopped
  • 1.3 cups lentils dried
  • teaspoon fennel seeds 
  • teaspoon rosemary leaves fresh chopped
  •  garlic clove minced
  • ounces turkey sausage sweet italian crumbled finely ( 2 links)
  • 0.5 cup onion chopped
  • pound swiss chard thick coarsely chopped ( 1 large bunch)
  • 2.5 cups water ()

Equipment

  • frying pan

Directions

  1. Sauté sausage in large deep nonstick skillet over medium-high heat until cooked through, about 6 minutes.
  2. Drain any excess fat from skillet.
  3. Add carrot, onion and garlic to skillet; sauté until vegetables begin to soften, about 5 minutes. Stir in lentils, bay leaf, fennel seeds and rosemary.
  4. Add 2 1/2 cups water and bring to boil. Reduce heat to medium-low, cover and simmer until lentils are almost tender, about 20 minutes.
  5. Place Swiss chard atop lentils; cover and cook until lentils are tender and chard is wilted and tender, adding more water if mixture is dry, about 7 minutes. Stir to blend. Season with salt and pepper. Discard bay leaf.
  6. Per serving: calories, 490; total fat, 6 g; saturated fat, 2 g; cholesterol, 38 mg
  7. Bon Appétit

Nutrition Facts

Calories711kcal
Protein30.48%
Fat14.91%
Carbs54.61%

Properties

Glycemic Index
80.22
Glycemic Load
12.99
Inflammation Score
-10
Nutrition Score
65.325652288354%

Flavonoids

Catechin
3.85mg
Naringenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
2mg
Kaempferol
13.5mg
Myricetin
7.1mg
Quercetin
13.23mg
Gallocatechin
0.18mg

Nutrients percent of daily need

Calories:711.36kcal
35.57%
Fat:12.02g
18.49%
Saturated Fat:4.16g
26.01%
Carbohydrates:99.02g
33.01%
Net Carbohydrates:53.28g
19.37%
Sugar:11.96g
13.29%
Cholesterol:60.1mg
20.03%
Sodium:1582.97mg
68.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:55.26g
110.53%
Vitamin K:1893.24µg
1803.09%
Vitamin A:19436.96IU
388.74%
Fiber:45.75g
182.99%
Folate:667.86µg
166.96%
Manganese:2.82mg
141.24%
Iron:25.06mg
139.23%
Vitamin C:114.17mg
138.39%
Magnesium:383.72mg
95.93%
Phosphorus:923.74mg
92.37%
Vitamin B1:1.34mg
89.22%
Vitamin B6:1.48mg
74.14%
Potassium:2495.72mg
71.31%
Copper:1.29mg
64.67%
Zinc:9.6mg
63.99%
Selenium:38.5µg
55%
Vitamin B3:8.85mg
44.26%
Vitamin B5:4.19mg
41.88%
Vitamin B2:0.71mg
41.58%
Vitamin E:5.14mg
34.23%
Calcium:257.76mg
25.78%
Vitamin B12:0.49µg
8.13%
Source:Epicurious