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
- Rinse lentils in a fine mesh strainer and remove any debris.
- 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.
- 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.
- 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.
- Serve in bowls and top evenly with chopped walnuts and parsley.
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.
