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Smoked Sausage with Lentils

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Preparation : 10 min Cooking : 35 min
460 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Heart-healthy

Ingredients

2 cloves garlic, finely chopped
1/2 onions, finely chopped 100 g
1 carrots, finely chopped 100 g
1 stalk celery, finely chopped 70 g
1/2 dried chili peppers, minced 0.4 g
2 tbsp olive oil 30 mL
2 cups green-brown lentils (dried) 360 g
2/3 cup chicken broth, low-sodium 170 mL
1/2 cup red wine 125 mL
1 1/2 tbsp tomato paste 23 mL
4 smoked sausages 150 g
salt [optional]
ground pepper to taste [optional]
2 tbsp Italian parsley, fresh, finely chopped [optional] 10 g

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Prepare the vegetables: Finely chop the garlic, onion(s), carrot(s), and celery stalk(s). Mince the chili pepper.
  2. Heat the oil in a pan over medium heat. Add the vegetables and chili pepper, then sauté 2-3 min until they are slightly softened. Stir in the lentils then cook 1 min.
  3. Pour in the broth, wine, and tomato paste. Bring to a boil, then cover and simmer until the lentils are cooked al dente, about 30 min. Stir occasionally and check that the lentils remain moist, adding some more broth or water if necessary. Season with salt and pepper to taste.
  4. Meanwhile, cook the sausages on a medium-hot grill until brown and crisp, about 2-3 min per side. Alternatively, sauté the sausages in a grooved grill-pan, then add them to the lentils. Cover then cook an additional 5 min. Sprinkle with the chopped parsley (optional) then serve.

Nutrition Facts Table

per 1 Serving (230g)

Amount

% Daily Value

Calories

460

Fat

14 g

22 %

Saturated 3.8 g
+ Trans 0 g

19 %

Cholesterol

20 mg

Sodium

330 mg

14 %

Carbohydrate

57 g

19 %

Fibre

11 g

43 %

Sugars

5 g

Protein

31 g

Vitamin A

49 %

Vitamin C

19 %

Calcium

15 %

Iron

69 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 2 ¾ servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Cholesterol, Saturated Fat
Source of  :
Calcium, Vitamin B12, Vitamin C
Good source of  :
Vitamin B2, Vitamin E, Vitamin K
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B6, Zinc
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables 1
Meat and Alternatives 3 ½
Fats 2 ½

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