April 21, 2018
Lentils with Fennel and Tomato
Recipe

Lentils with Fennel and Tomato

by Berkeley Wellness  

Small green-black French lentils have a slight chewiness and a nutty flavor, but they are not as readily available as green lentils (the type most commonly found in supermarkets), which can easily be substituted here.

Ingredients

  • 2 teaspoons olive oil
  • 1 small red onion, finely chopped
  • 3 cloves garlic, minced
  • ¾ cup French (or green) lentils
  • 3 tablespoons tomato paste
  • ½ teaspoon salt
  • ¾ teaspoon fennel seeds
  • 2 ½ cups water
  • ½ cup small pasta shapes, such as farfalline, alphabets, or stelline

Directions

  1. In a medium nonstick saucepan, heat the oil over medium heat. Add the onion and garlic, and cook, stirring frequently, until the onion is golden brown and tender, about 10 minutes.
  2. Stir in the lentils, tomato paste, salt, fennel seeds, and 2 cups of the water, and bring to a boil. Reduce to a simmer, cover, and cook 25 minutes.
  3. Add the remaining ½ cup water and the pasta, and cook until the lentils are tender and the pasta is “al dente,” about 10 minutes.
Makes 4 servings.

Nutrition per serving: 190 calories, 3g total fat (0g saturated), 12g dietary fiber, 31g carbohydrate, 12g protein, 395mg sodium.

A good source of: fiber, folate, potassium, thiamin, vitamin B6.

Also see 7 Incredible Lentil Recipes.