Sausage and Lentils with Fennel

Gluten Free
Dairy Free
Health score
48%
Sausage and Lentils with Fennel
45 min.
4
831kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a hearty and flavorful dish? Look no further than our delicious Sausage and Lentils with Fennel. This gluten-free and dairy-free recipe brings together a delightful medley of sweet Italian sausage, tender lentils, and aromatic fennel to create a satisfying meal that will delight your taste buds.

Imagine the warm aromas wafting through your kitchen as the onions and carrots sauté, melding together with the unique taste of fennel seeds. The dish is botanically rich with hints of anise from the fennel bulb and a splash of red-wine vinegar that adds a tangy twist. Whether you're cooking up a meal for your family or impressing guests at dinner, this dish is both nourishing and indulgent.

With a cooking time of just 45 minutes, it’s perfect for those busy weeknights when you still want to serve something extraordinary. At 831 calories per serving, this meal is packed with protein and healthy fats, making it both filling and energizing. Top it off with a drizzle of extra-virgin olive oil and a sprinkle of fresh parsley, and you’ve got yourself a culinary masterpiece that looks as good as it tastes. Ready to dive into a bowl of this savory delight? Let's get cooking!

Ingredients

  • 0.5 teaspoon pepper black
  •  carrots cut into 1/4-inch dice
  • 0.8 pound fennel bulb (sometimes labeled "anise")
  • 0.5 teaspoon fennel seeds 
  • tablespoons parsley fresh chopped
  • 1.3 pounds ground sausage sweet italian
  • cup lentils dried french (preferably green lentils; 7 ounces)
  • servings olive oil extra virgin extra-virgin for drizzling
  • medium onion finely chopped
  • tablespoon red-wine vinegar to taste
  • 1.5 teaspoons salt 
  • 4.5 cups water cold

Equipment

  • bowl
  • frying pan
  • sauce pan
  • knife
  • sieve
  • cutting board

Directions

  1. Bring lentils, water, and 1/2 teaspoon salt to a boil in a 2-quart heavy saucepan, then reduce heat and simmer, uncovered, until lentils are just tender but not falling apart, 12 to 25 minutes.
  2. While lentils simmer, cut fennel bulb into 1/4-inch dice and chop enough fennel fronds to measure 2 tablespoons.
  3. Heat 3 tablespoons oil in a 3- to 4-quart heavy saucepan over moderate heat until hot but not smoking, then stir in onion, carrot, fennel bulb, fennel seeds, and remaining teaspoon salt. Cover pan and cook, stirring occasionally, until vegetables are very tender, about 10 minutes.
  4. Meanwhile, lightly prick sausages in a couple of places with tip of a sharp knife, then cook sausages in remaining 1/2 tablespoon oil in a 10-inch nonstick skillet over moderately high heat, turning occasionally, until golden brown and cooked through, 12 to 15 minutes.
  5. Transfer to a cutting board.
  6. Drain cooked lentils in a sieve set over a bowl and reserve cooking water. Stir lentils into vegetables with enough cooking water to moisten (1/4 to 1/2 cup) and cook over moderate heat until heated through. Stir in parsley, pepper, 1 tablespoon vinegar, and 1 tablespoon fennel fronds. Season with vinegar and salt.
  7. Cut sausages diagonally into 1/2-inch-thick slices.
  8. Serve lentils topped with sausage and sprinkled with remaining tablespoon fennel fronds.
  9. Drizzle all over with extra-virgin olive oil.

Nutrition Facts

Calories831kcal
Protein16.46%
Fat64.07%
Carbs19.47%

Properties

Glycemic Index
58.86
Glycemic Load
6.47
Inflammation Score
-10
Nutrition Score
38.796956435494%

Flavonoids

Catechin
0.17mg
Eriodictyol
0.92mg
Apigenin
6.48mg
Luteolin
0.07mg
Isorhamnetin
1.38mg
Kaempferol
0.26mg
Myricetin
0.46mg
Quercetin
5.82mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:830.55kcal
41.53%
Fat:59.22g
91.11%
Saturated Fat:18.08g
113.02%
Carbohydrates:40.49g
13.5%
Net Carbohydrates:22.06g
8.02%
Sugar:6.23g
6.93%
Cholesterol:107.73mg
35.91%
Sodium:1982.8mg
86.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.24g
68.48%
Vitamin K:115.97µg
110.45%
Vitamin B1:1.26mg
83.95%
Fiber:18.43g
73.73%
Folate:276.95µg
69.24%
Vitamin A:2935.32IU
58.71%
Selenium:39.9µg
57%
Manganese:1mg
49.87%
Phosphorus:477.25mg
47.73%
Vitamin B6:0.78mg
39.15%
Potassium:1284.03mg
36.69%
Iron:6.38mg
35.42%
Zinc:5.16mg
34.4%
Vitamin B3:6.64mg
33.2%
Vitamin C:22.15mg
26.85%
Magnesium:103.17mg
25.79%
Copper:0.49mg
24.52%
Vitamin B2:0.39mg
22.77%
Vitamin B12:1.29µg
21.5%
Vitamin B5:2.04mg
20.38%
Vitamin E:2.88mg
19.17%
Calcium:122.55mg
12.26%
Source:Epicurious