Health

Braised Lentils With Onions and Spinach

Braised Lentils With Onions and Spinach

Ingredients

  • 1 tablespoon olive oil
  • 1 cup carrot, peeled and finely chopped
  • 1/2 cup shallots, peeled and finely chopped
  • 1/4 cup dry white wine
  • 2 cups dried lentils
  • 4 cups thinly sliced onion
  • 3 1/2 cups fat-free, less-sodium chicken or vegetable broth
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 thyme sprigs
  • 2 tablespoons red wine vinegar
  • 1 (10-ounce) bag prewashed spinach
  • 1 (4-ounce) package crumbled feta cheese

Preparation


1. Heat olive oil over medium-high heat in a Dutch oven, and sauté carrot and shallots for 5 minutes. Add wine and scrape up any bits stuck to the bottom of the pot.

2. Add lentils and onion to the pot along with broth, salt, pepper, and thyme, and bring to a boil. Reduce heat to medium-low and cover tightly. Cook for 35 minutes, stirring twice, until lentils are tender and liquid is almost evaporated. Stir in vinegar and spinach, and simmer uncovered for 5 more minutes, until liquid reduces slightly and spinach wilts. Sprinkle with crumbled feta and serve.



    Prep: 15 minutes; Cook: 45 minutes.
  • Yield: 6 servings (serving size: 1 1/3 cups)

Nutritional Information

Calories per serving: 377
Fat per serving: 8g
Saturated fat per serving: 4g
Monounsaturated fat per serving: 3g
Polyunsaturated fat per serving: 1g
Protein per serving: 25g
Carbohydrate per serving: 54g
Fiber per serving: 17g
Cholesterol per serving: 17mg
Iron per serving: 8mg
Sodium per serving: 360mg
Calcium per serving: 211mg

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