Pasta with Lentils and Kale

Very Healthy
Popular
Health score
100%
Pasta with Lentils and Kale
1500 min.
4
766kcal

Suggestions


If you’re on the lookout for a dish that’s not only delicious but also packed with nutrients, look no further than our Pasta with Lentils and Kale! This wonderfully healthy recipe combines the earthy flavors of French green lentils and the rich, textured bite of Tuscan kale, making it an ideal option for those seeking a wholesome meal. Vegetarian-friendly, it offers a satisfying balance of protein, fiber, and essential vitamins—a perfect choice for a hearty lunch or as a side dish that will impress your guests.

The magic of this recipe lies in its simplicity and versatility. With just a handful of ingredients, you can create a comforting main course that feels both indulgent and nourishing. Drizzled with extra-virgin olive oil and complemented by the sweetness of sautéed onions, every bite bursts with flavor. The addition of toasted bread-crumb topping or grated Parmigiano-Reggiano enhances the dish, giving it a gourmet touch.

Set aside a little time—around 1500 minutes—to let the flavors develop, and indulge in a meal that is loved by many. Whether you’re cooking for family or hosting friends, this Pasta with Lentils and Kale is sure to become a favorite. Join the ranks of health-conscious foodies and add this delicious recipe to your culinary repertoire!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.5 cup green lentils french (small)
  • 0.8 pound kale (preferably Tuscan; sometimes labeled "lacinato")
  • tablespoons olive oil extra-virgin
  • cups onion finely chopped
  • servings accompaniments: bread-crumb topping and/or parmigiano-reggiano grated toasted
  • 0.8 teaspoon salt 
  • 0.8 pound .5 oz. macaroni dried
  • cups water 

Equipment

  • frying pan
  • paper towels
  • sauce pan
  • pot
  • ziploc bags
  • tongs
  • colander

Directions

  1. Simmer lentils in water (2 cups) with 1/4 teaspoon salt in a 1- to 1 1/2-quart saucepan, uncovered, adding more water if necessary to keep lentils barely covered, until tender but not falling apart, 20 to 25 minutes.
  2. Remove from heat and season with salt.
  3. While lentils simmer, heat 1/4 cup oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion with pepper and remaining 1/2 teaspoon salt, stirring, 1 minute. Reduce heat to low and cook, covered, stirring occasionally, until onions are soft and golden (stir more frequently toward end of cooking), about 20 minutes.
  4. Remove lid and increase heat to moderate, then cook, stirring frequently, until onion is golden brown, 5 to 10 minutes more.
  5. While onion cooks, cut out and discard stems and center ribs from kale. Cook kale in a 6- to 8-quart pot of boiling salted water, uncovered, stirring occasionally, until just tender, 5 to 8 minutes.
  6. Transfer kale with tongs to a colander to drain, pressing lightly. Keep pot of water at a boil, covered.
  7. Coarsely chop kale and add to onion along with lentils (including lentil-cooking liquid), then simmer, stirring, 1 minute. Season with salt and pepper.
  8. Add pasta to kale-cooking liquid and boil, uncovered, until al dente. Reserve about 1 cup pasta-cooking liquid, then drain pasta in a colander.
  9. Add pasta to lentil mixture along with about 1/3 cup of pasta-cooking liquid (or enough to keep pasta moist) and cook over high heat, tossing, 1 minute. Season with salt and pepper and drizzle with remaining 2 tablespoons oil.
  10. Cooks' Notes
  11. ·Lentils and onions can be cooked up to 5 days ahead and chilled, uncovered, until completely cooled, then covered. Reheat over low heat, thinning with water as necessary.·Kale can be washed and trimmed 1 day ahead and chilled in a sealed plastic bag lined with dampened paper towels.

Nutrition Facts

Calories766kcal
Protein16.28%
Fat36.93%
Carbs46.79%

Properties

Glycemic Index
35.65
Glycemic Load
3.76
Inflammation Score
-10
Nutrition Score
42.756087054377%

Flavonoids

Catechin
0.08mg
Apigenin
0.03mg
Luteolin
0.04mg
Isorhamnetin
24.08mg
Kaempferol
40.32mg
Myricetin
0.02mg
Quercetin
35.44mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:765.57kcal
38.28%
Fat:31.64g
48.68%
Saturated Fat:8.28g
51.75%
Carbohydrates:90.2g
30.07%
Net Carbohydrates:75.28g
27.38%
Sugar:7.07g
7.86%
Cholesterol:20.4mg
6.8%
Sodium:977.81mg
42.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.38g
62.77%
Vitamin K:346.65µg
330.14%
Vitamin A:8742.3IU
174.85%
Vitamin C:86.41mg
104.74%
Selenium:63.67µg
90.95%
Manganese:1.79mg
89.29%
Calcium:625.51mg
62.55%
Fiber:14.92g
59.68%
Phosphorus:547.36mg
54.74%
Folate:200.32µg
50.08%
Magnesium:125.03mg
31.26%
Vitamin B2:0.52mg
30.48%
Vitamin B1:0.43mg
28.72%
Iron:4.82mg
26.8%
Vitamin E:3.88mg
25.87%
Vitamin B6:0.5mg
24.95%
Potassium:861.19mg
24.61%
Zinc:3.65mg
24.36%
Copper:0.48mg
23.86%
Vitamin B3:3.25mg
16.25%
Vitamin B5:1.19mg
11.94%
Vitamin B12:0.36µg
6%
Source:Epicurious