Lentils are a powerhouse of protein and fiber, are low in fat, economical and very versatile. The red lentils in this delicious recipe break down with the wine, herbs and spices to create a “ground beef”-like texture, so you feel like you’re eating a hearty bolognese — but without all the negatives that come with animal protein! Serve this dish over your favorite pasta or grain. It’s pictured here over farro, a protein and fiber-rich grain. Top it with your favorite herbs. Enjoy!
Read here about the nutritional benefits of lentils.
Lentils Italiano
Another wonderful lentil dish that's a cross between a cacciatore and a bolognese with layers of flavor from carrots, red peppers, capers and garlic. Great served over almost any grain or pasta!
Servings 6
Ingredients
- 2 tbsp extra-virgin olive oil
- 2 large carrots, diced into 1/4" pieces
- 1 red bell pepper, de-seeded, thinly sliced
- 1 tsp Kosher or sea salt
- 1/2 tsp ground black pepper
- 1/4 cup capers
- 3 tbsp tomato paste
- 6 garlic cloves, finely sliced or minced
- 1 1/2 tsp fresh rosemary or 1/2 tsp dried
- 1/2 cup red wine
- 1 15 oz can Fire-Roasted tomatoes
- 3/4 cup red lentils
- 2 1/2 cups veggie stock, Kitchen Basic recommended
- Fresh parsley, chopped, for garnish (optional)
Instructions
- In a large pot, heat the oil over medium-high. Add the carrots and bell pepper, season with salt and pepper and saute until just softened, about 3-4 minutes.
- Add the capers, tomato paste, garlic and rosemary, cook stirring for about a minute. Add in the wine and cook, stirring for about 3-5 minutes.
- Add the tomatoes, red lentils and 2 1/2 cups stock . Bring to a boil, partly cover, then reduce the heat and simmer until the lentils start to break down, about 20 minutes. Stir every five minutes or so to prevent the mixture from sticking to the pot. Add a splash of wine if necessary.
- Taste and season with salt and pepper if necessary. Serve over your favorite grain, rice or pasta. Garnish with fresh chopped parsley. Enjoy!