Tangy Barbecue Lentils

15051-tangy-bbq-lentils-barbeque-health-spry-relish
Mark Boughton Photography/ styling by Teresa Blackburn
http://pgoarelish2.files.wordpress.com/2011/01/15051-tangy-bbq-lentils-barbeque-health-spry-relish.jpg?w=98
  • 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

  1. 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.
  2. 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%
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