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Savory Penne with Lentils and Kale

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Savory Penne with Lentils and Kale

Pasta meals can be low in protein and fiber, but adding lentils fixes that problem!

 

Ingredients

½ cup brown lentils

1 tablespoon (15 milliliters) light olive oil

½ cup onion, chopped

1 teaspoon garlic, minced

2 cups dry whole-wheat penne pasta

1½ cups (360 milliliters) canned crushed tomatoes

¼ teaspoon salt

⅛ teaspoon black pepper

½ teaspoon dried oregano

½ teaspoon dried basil

1 cup frozen kale, chopped

¼ cup walnuts, chopped

2 tablespoons fresh parsley, for garnish

 

Instructions

  1. Rinse lentils in a fine mesh strainer and remove any debris.
  2. Heat olive oil in a large nonstick skillet over medium heat for 1 minute. Add onions and cook 4 minutes, stirring occasionally. Add garlic and cook 1 minute, stirring constantly.
  3. To the pan, add lentils, pasta, crushed tomatoes, 2½ cups (600 milliliters) water, salt, black pepper, oregano and basil. Stir to combine, then cover with a lid and reduce heat to low. Set a timer for 18 minutes.
  4. After the timer goes off, lift the lid and place the frozen kale on top of the mixture. Replace the lid and cook for another 4 minutes, or until the lentils are tender.
  5. Serve in bowls and top evenly with chopped walnuts and parsley.
  6.  

Nutrition Information

Serving Size: 1¼ cups (291 grams)
Serves 6

Prep Time: 5 minutes
Cooking Time: 27 minutes

Calories: 217; Total Fat: 6g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 212mg; Total Carbohydrate: 35g; Dietary Fiber: 7g; Sugars: 5g; Protein: 9g; Potassium: 442mg; Phosphorus: 188mg.

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