Tangy Barbecue Lentils
Mark Boughton Photography/ styling by Teresa Blackburn
- Yield: 8 servings
- Prep: 5 mins
- Cook: 38 mins
A great make-ahead for a potluck or a picnic, this dish is loaded with fiber and antioxidants.
Ingredients
- 1tablespoon olive oil
- 1cup chopped onion
- 1tablespoon minced garlic
- 2teaspoons chili powder
- 1teaspoon powdered mustard
- 2cups reduced-sodium chicken or vegetable broth
- 3/4cup tomato sauce
- 3tablespoons balsamic vinegar
- 1tablespoon Dijon mustard
- 2tablespoons honey
- 1 1/2cups dry lentils, rinsed
- 1/2teaspoon salt
- 1/4teaspoon Pepper to taste
Instructions
- Heat olive oil in a 2-quart saucepan over medium heat. Add onion and sauté about 3 minutes. Add garlic, chili powder and powdered mustard. Sauté about 1 minute or until fragrant.
- Add broth, tomato sauce, vinegar, mustard, honey and lentils. Stir well and bring to a boil. Reduce heat to low, cover, and simmer about 30 minutes or until lentils are tender but intact. If lentils are not tender, add ¼ cup water and simmer for 5 minutes longer. Season with salt and pepper.
Recipe by Cheryl Forberg.
Nutritional Info *per serving
- Calories 180
- Glycemic Load 2
- Fat 3g
- Saturated Fat 0g
- Polyunsaturated Fat 0g
- Monounsaturated Fat 1.5g
- Cholesterol 0mg
- Sodium 350mg
- Potassium 410mg
- Carbohydrate 30g
- Fiber 6g
- Sugars 8g
- Protein 9g
- Trans Fat 0g
- Vitamin A 8%
- Vitamin C 6%
- Calcium 2%
- Iron 15%
