Vegetarian Sausage with Lentils

Vegetarian Sausage with Lentils

4 servings
Preparation 10 min
Cooking 35 min

500 calories per serving 


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
1 1/4 cup vegetable broth, low-sodium   310 mL
1 1/2 tbsp tomato paste   23 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
6 smoked vegetarian sausages   300 g
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 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

Nutrition Facts

per 1 serving (290g)

Amount

% DV*

* DV = Daily Value

Calories

500

Fat

13 g

20 %

Saturated 1.5 g
+ Trans 0 g

7 %

Cholesterol

0 mg

Sodium

510 mg

21 %

Carbohydrate

60 g

20 %

Fibre

13 g

52 %

Sugars

7 g

Protein

40 g

Vitamin A

50 %

Vitamin C

20 %

Calcium

10 %

Iron

90 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 3 servings

More info

Claims

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

More info


This recipe is in the following categories: Beans/Legumes | Main courses/Entrées | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Vegan | Vegetarian | Braise/Stew

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