Lentil ragout

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