Richly Braised Lentils

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
22%
Richly Braised Lentils
80 min.
2
872kcal

Suggestions

Ingredients

  •  bay leaves 
  • tbsp olive oil extra virgin 
  •  garlic cloves peeled finely sliced
  • medium onions peeled cut into 5mm dice
  • servings grinding of salt and pepper good
  • pinch sugar generous
  • tbsp tomato purée 
  • 400 tomatoes chopped canned tinned
  • 700 ml water 
  • 375 ml gutsy red wine such as cabernet sauvignon
  • 250 puy french

Equipment

  • frying pan
  • oven

Directions

  1. Preheat your oven to 170c/150c fan/325f/gas mark 3.
  2. Start with the onions. Get a large ovenproof pan.
  3. Add the onions, garlic, extra virgin olive oil and 2 tbsp of water. Cover the pan and put it on a medium heat. Sweat for 7-10 minutes until the onions and garlic are soft, adding an extra 2 tbsp of water if they start to dry out. Take the lid off.
  4. Add the tomato puree. Turn the heat to high. Fry, stirring constantly, for 2 minutes, watching carefully, until the tomato puree is lightly browned. When it smells like sun-dried tomatoes, it's ready.
  5. Add the red wine and lentils. Bring to the boil and boil until the wine has reduced by half.
  6. Add the tinned tomatoes, bay leaves and the 700ml water. Boil for 5 minutes.
  7. Cover the pan and put in the oven. Braise the lentils for 30 minutes. Take of the lid. Braise for a further 30 minutes, stirring twice, or until the lentils are tender but still holding their shape.
  8. When the lentils are cooked, the liquid should be thick and just at the level of the lentils. If there is too much liquid, boil for 1-2 minutes. Season to taste with salt, sugar and pepper. Cover the pan tightly and leave to sit for 10 minutes to allow the lentils to soak up the seasonings.

Nutrition Facts

Calories872kcal
Protein21.17%
Fat19.61%
Carbs59.22%

Properties

Glycemic Index
82.55
Glycemic Load
6.99
Inflammation Score
-9
Nutrition Score
21.739565279173%

Flavonoids

Petunidin
6.31mg
Delphinidin
7.95mg
Malvidin
49.91mg
Peonidin
3.52mg
Catechin
14.65mg
Epicatechin
20.28mg
Apigenin
0.02mg
Luteolin
0.11mg
Isorhamnetin
5.55mg
Kaempferol
0.76mg
Myricetin
0.61mg
Quercetin
24.47mg

Nutrients percent of daily need

Calories:871.58kcal
43.58%
Fat:16.05g
24.69%
Saturated Fat:2.07g
12.94%
Carbohydrates:109.02g
36.34%
Net Carbohydrates:63.81g
23.2%
Sugar:17.75g
19.72%
Cholesterol:0mg
0%
Sodium:495.04mg
21.52%
Alcohol:19.97g
100%
Alcohol %:2.49%
100%
Protein:38.97g
77.94%
Fiber:45.22g
180.86%
Iron:12.81mg
71.15%
Vitamin C:36.32mg
44.02%
Vitamin E:5.01mg
33.42%
Manganese:0.61mg
30.37%
Copper:0.54mg
27.17%
Vitamin B6:0.5mg
25.06%
Potassium:864.71mg
24.71%
Vitamin K:20.33µg
19.37%
Calcium:192.77mg
19.28%
Magnesium:60.9mg
15.22%
Vitamin B3:2.95mg
14.73%
Vitamin B1:0.21mg
14.17%
Folate:49.81µg
12.45%
Vitamin A:561.05IU
11.22%
Phosphorus:110.2mg
11.02%
Vitamin B2:0.16mg
9.22%
Vitamin B5:0.81mg
8.15%
Zinc:0.89mg
5.92%
Selenium:2.35µg
3.36%