Smoked Sausage with Lentils

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Preparation : 10 min Cooking : 35 min
460 calories/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 0.2 g
2 tbsp olive oil 30 mL
2 cups green or 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 28 g
1 pinch salt [optional]
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

  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 (230 g)

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

Net Carbs

46 g

Protein

31 g

Vitamin A

49 %

Vitamin C

19 %

Calcium

15 %

Iron

69 %
More info

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
More info

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
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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