Lentil ragout

Dietician's Tip

Any color of lentils may be used in this thick stew, but red lentils will give the dish a beautiful rich color.

Ingredients

  • 1 teaspoon olive oil
  • 1 cup chopped onions
  • 6 medium tomatoes, chopped
  • 5 cups water
  • 1 cup raw red lentils
  • 1 tablespoon chopped fresh thyme
  • 4 cloves garlic, minced
  • 1 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper

Directions

Heat a medium saucepan on medium-high heat. Add the oil. Saute the onions for 2 to 3 minutes. Add the tomatoes and saute for another 3 minutes, stirring frequently. Add the water and lentils; cook until most of the water is absorbed, about 20 minutes. Stir in the thyme, garlic, salt and pepper. Ragout should be fairly thick but not dry.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 152
Total carbohydrate: 27 g
Cholesterol: 0 mg
Dietary fiber: 12 g
Monounsaturated fat: 1 g
Protein: 10 g
Saturated fat: 0 g
Serving size: 1/2 cup
Sodium: 179 mg
Total fat: 1 g

DASH Eating Plan Servings

Nuts, seeds and dry beans: 1
Vegetables: 1 1/2

Diabetes Meal Plan Choices

Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1
Vegetables: 1

Last Updated May 21, 2016


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