Rosemary-Scented Lentils and Sausage

Gluten Free
Dairy Free
Very Healthy
Health score
67%
Rosemary-Scented Lentils and Sausage
45 min.
6
333kcal

Suggestions


Are you looking for a hearty and wholesome meal that perfectly balances flavor and nutrition? Look no further than this delightful Rosemary-Scented Lentils and Sausage dish! With a health score of 67, it's not just delicious but also aligns with your health-conscious lifestyle. This gluten-free and dairy-free recipe is packed with protein and boasts a vibrant blend of spices that will tantalize your taste buds.

Imagine savoring tender petite green lentils infused with aromatic rosemary and paired with savory turkey sausage. This dish is not only satisfying but also delivers a delightful warmth, making it ideal for a cozy lunch or dinner. The combination of colorful vegetables, including minced carrots and onions, adds texture and enhances the nutrition, keeping every bite interesting.

Ready in just 45 minutes and serving up to six people, this recipe is perfect for family gatherings or meal prepping for the week ahead. At approximately 333 calories per serving, you can enjoy a guilt-free indulgence that nourishes your body. The rich flavors of garlic, tomato paste, and a hint of paprika round off the dish beautifully, ensuring that each forkful is a treat you’ll want to repeat. Dive into this deliciously healthy meal that’s sure to impress your guests and satisfy your cravings!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.5 cup carrots minced ( 1 medium)
  • cups green lentils 
  • cups fat-skimmed beef broth fat-free
  • teaspoons rosemary leaves fresh minced
  •  garlic clove minced
  • Dash ground pepper red
  • 0.5 pound turkey sausage italian
  • teaspoons olive oil 
  • 0.1 teaspoon paprika hot
  • 0.5 teaspoon salt 
  • tablespoon tomato paste 
  • cups water 
  • cups onion yellow minced ( 1 large)

Equipment

  • frying pan
  • sauce pan

Directions

  1. Combine 4 cups water, broth, and lentils in a large saucepan over medium heat. Bring to a simmer. Cook 30 minutes or until almost tender.
  2. Heat oil in a saucepan over medium-high heat.
  3. Add onion, carrot, rosemary, and garlic to pan. Saut 10 minutes or until tender.
  4. Add sausage; cook 5 minutes, stirring to crumble.
  5. Add tomato paste and remaining ingredients; cook for 1 minute or until heated.
  6. Add sausage mixture to lentils; bring to a boil. Cook 30 minutes or until lentils are tender.

Nutrition Facts

Calories333kcal
Protein28.44%
Fat15.22%
Carbs56.34%

Properties

Glycemic Index
42.07
Glycemic Load
6.38
Inflammation Score
-9
Nutrition Score
28.178260637366%

Flavonoids

Catechin
0.22mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2.67mg
Kaempferol
0.37mg
Myricetin
0.04mg
Quercetin
10.87mg
Gallocatechin
0.09mg

Nutrients percent of daily need

Calories:333.29kcal
16.66%
Fat:5.69g
8.75%
Saturated Fat:1.6g
10.01%
Carbohydrates:47.35g
15.78%
Net Carbohydrates:26.11g
9.49%
Sugar:5.84g
6.49%
Cholesterol:20.03mg
6.68%
Sodium:1206.06mg
52.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.9g
47.8%
Fiber:21.24g
84.96%
Folate:323.7µg
80.92%
Manganese:1.01mg
50.7%
Iron:8.94mg
49.65%
Vitamin B1:0.63mg
42.11%
Phosphorus:398.49mg
39.85%
Vitamin A:1932.08IU
38.64%
Vitamin B6:0.61mg
30.47%
Zinc:4.06mg
27.06%
Selenium:17.6µg
25.15%
Potassium:876.78mg
25.05%
Magnesium:98.88mg
24.72%
Vitamin C:19.8mg
24%
Copper:0.47mg
23.41%
Vitamin B3:4.16mg
20.82%
Vitamin B5:1.96mg
19.59%
Vitamin B2:0.26mg
15.23%
Vitamin B12:0.47µg
7.75%
Calcium:73.85mg
7.38%
Vitamin K:6.13µg
5.84%
Vitamin E:0.72mg
4.8%
Source:My Recipes