Pasta with Green Lentil Sauce and Chard

Health score
37%
Pasta with Green Lentil Sauce and Chard
45 min.
6
436kcal

Suggestions


If you're looking for a delicious and nutritious meal that satisfies your cravings without sacrificing flavor, look no further than this Pasta with Green Lentil Sauce and Chard. This dish masterfully combines hearty lentils with vibrant Swiss chard, creating a comforting yet healthy sauce that perfectly complements egg noodles. It's a delightful fusion of textures and tastes that will leave both your palate and your body feeling nourished.

In just 45 minutes, you can prepare a meal that not only serves six generous portions but also boasts an impressive calorie count of just 436 per serving. This recipe is versatile enough to be enjoyed as a main dish, a side, or even as a hearty lunch option. The combination of diced carrots, bell peppers, and sautéed onions brings a burst of sweetness and color, while the aromatic garlic and tangy Dijon mustard enhance the overall depth of flavor.

With the added richness of red wine and Parmesan cheese, each bite transports you to a cozy Italian trattoria. Plus, the inclusion of nutrient-dense chard and lentils means you're not just indulging; you're fueling your body with plant-based goodness. So, roll up your sleeves and get ready to impress family and friends with this healthy yet delectable pasta dish that proves comfort food can be wholesome too!

Ingredients

  •  bay leaves divided
  • 0.3 teaspoon pepper black
  • 0.8 cup carrots diced finely
  • teaspoon dijon mustard 
  • 0.5 cup cooking wine dry red
  • 12 ounce extra wide egg noodles uncooked
  •  garlic cloves minced
  • 0.7 cup other lentils dark dried green french
  • tablespoons olive oil divided
  • cup onion diced finely
  • 1.5 ounces parmesan cheese fresh grated
  • cup bell pepper diced red finely
  • 0.8 teaspoon salt divided
  • cups swiss chard chopped
  • 1.5 tablespoons tomato paste 
  • quarts water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • pot
  • slotted spoon
  • colander

Directions

  1. Combine lentils, 1/2 teaspoon salt, and 1 bay leaf in a medium saucepan. Cover with water to 3 inches above lentils; bring to a boil, reduce heat to medium-low, and simmer 25 minutes.
  2. Drain in a colander over a bowl, reserving 2 cups cooking liquid. Set aside.
  3. Heat 1 tablespoon oil in a large cast-iron or nonstick skillet over medium heat.
  4. Add 1 bay leaf, onion, bell pepper, carrot, and garlic; saut 12 minutes or until lightly browned. Stir in red wine, tomato paste, and mustard, and cook for 2 minutes or until vegetables are glazed.
  5. Add 1/4 teaspoon salt and black pepper.
  6. Add lentils and reserved cooking liquid. Discard bay leaves.
  7. Bring 4 quarts water to a boil in a large stockpot.
  8. Add chard, and cook 5 minutes.
  9. Remove chard with a slotted spoon. Stir chard into lentil mixture.
  10. Add pasta to boiling water; cook 6 minutes.
  11. Drain; toss pasta with 2 tablespoons oil.
  12. Place 1 cup pasta on each of 6 serving plates; top each serving with 1 cup lentil mixture.
  13. Sprinkle each serving with 1 tablespoon cheese.

Nutrition Facts

Calories436kcal
Protein16.63%
Fat25%
Carbs58.37%

Properties

Glycemic Index
62.07
Glycemic Load
20.61
Inflammation Score
-10
Nutrition Score
31.446956681169%

Flavonoids

Petunidin
0.66mg
Delphinidin
0.84mg
Malvidin
5.25mg
Peonidin
0.37mg
Catechin
2.15mg
Epicatechin
2.13mg
Apigenin
0.01mg
Luteolin
0.19mg
Isorhamnetin
1.34mg
Kaempferol
2.31mg
Myricetin
1.21mg
Quercetin
6.44mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:436.15kcal
21.81%
Fat:11.85g
18.22%
Saturated Fat:2.88g
18.02%
Carbohydrates:62.22g
20.74%
Net Carbohydrates:51.58g
18.76%
Sugar:5.4g
6%
Cholesterol:52.45mg
17.48%
Sodium:579.92mg
25.21%
Alcohol:2.1g
100%
Alcohol %:0.31%
100%
Protein:17.73g
35.46%
Vitamin K:308.55µg
293.86%
Vitamin A:5815.85IU
116.32%
Selenium:49.26µg
70.37%
Vitamin C:47.81mg
57.95%
Manganese:1.04mg
52.08%
Fiber:10.64g
42.55%
Folate:144.35µg
36.09%
Phosphorus:325.08mg
32.51%
Magnesium:107.71mg
26.93%
Copper:0.49mg
24.49%
Vitamin B1:0.34mg
22.87%
Vitamin B6:0.43mg
21.74%
Iron:3.82mg
21.25%
Potassium:676.81mg
19.34%
Vitamin E:2.7mg
17.99%
Zinc:2.69mg
17.95%
Calcium:171.72mg
17.17%
Vitamin B5:1.24mg
12.41%
Vitamin B3:2.48mg
12.4%
Vitamin B2:0.2mg
11.66%
Vitamin B12:0.25µg
4.16%
Vitamin D:0.21µg
1.37%
Source:My Recipes