Smoked Sausage with Lentils

Name: Smoked Sausage with Lentils
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4
Ingredients: 2 cloves garlic; 1/2 onions; 1 carrots; 1 stalk celery; 1/2 dried chili peppers; 2 tbsp olive oil; 2 cups green-brown lentils (dried); 1 1/4 cup chicken broth; 1 1/2 tbsp tomato paste; 1 pinch salt; ground pepper to taste; 4 smoked sausages; 2 tbsp Italian parsley, fresh

10 Reviews

75% would make this recipe again

Preparation : 10 min Cooking : 35 min

460 calories/serving

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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	0.2 g
2 tbsp	olive oil	30 mL
2 cups	green-brown lentils (dried)	360 g
1 1/4 cup	chicken broth	310 mL
1 1/2 tbsp	tomato paste	28 g
1 pinch	salt [optional]	0.2 g
	ground pepper to taste [optional]
4	smoked sausages	150 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

Prepare the vegetables: Finely chop the garlic, onion(s), carrot(s), and celery stalk(s). Mince the chili pepper.
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.
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.
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 (260g)

Amount

% Daily Value

Calories

460

Fat

14 g

21 %

Saturated 3.8 g
+ Trans 0 g

19 %

Cholesterol

20 mg

Sodium

530 mg

22 %

Carbohydrate

57 g

19 %

Fibre

11 g

43 %

Sugars

5 g

Net Carbs

46 g

Protein

30 g

Vitamin A

49 %

Vitamin C

19 %

Calcium

15 %

Iron

68 %

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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

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Claims

This recipe is :

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

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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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Members' Reviews

10 Reviews (9 with rating only ) 75% would make this recipe again

jetmekanik 3 Smoked Sausage with Lentils

april 13, 2012

Found the lentils to be a little dry, almost needed some barbecue sauce or something to give it a saucier texture - kind of like pork and beans texture, maybe. Decided it needed more garlic, so added some garlic powder near the end, then some hot sauce and a dose of Tex-Mex seasoning. Maybe what it needs is some hot Italian sausage...

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