Lentils Puttanesca - 35.5g Carbs, 8.9g Fiber, 2.1g Sugar
From: SparkPeople user SP_STEPF
Puttanesca is one of my favorite Italian sauces. This vegan version
turns ordinary dried brown lentils into real comfort food.
Minutes to Prepare: 10
Minutes to Cook: 30
Servings: 4
Tips --
Use dried lentils in this recipe. If you only have canned, rinse them
and skip the soaking steps. You would also omit the 2 cups of water if
you use canned lentils.
Farro, also called emmer wheat, is a whole grain that resembles in
appearance and taste a cross between barley and wheatberries. It is
available in the whole grains aisle, and I buy it in bulk at Costco.
No farro? Sub barley, wheat berries or save time and serve this over whole-wheat pasta.
If you're watching your sodium levels, you can cut down on the capers
and olives, but that's what gives this dish its unique flavor.
1 cup brown lentils, rinsed
1 cup pearled farro
1 Tbsp olive oil
1 onion, chopped
3 garlic cloves, chopped
1/2 tsp red pepper flakes
2 Tbsp tomato paste
1/2 cup dried mushrooms
1 (14.5-oz can) diced tomatoes
16 black olives, pitted and chopped
2 Tbsp capers, chopped
1/2 lemon (optional)
Chopped parsley or basil for garnish
Salt and pepper to taste
Bring a kettle of water to a boil.
Place the lentils in heat-proof bowl. Pour boiling water over them,
covering by one inch. Place a dinner plate over the bowl to cover and
set aside. (You can do this in the morning to save time.)
Heat the oil over medium-high in a large saute pan. Add the onion,
garlic and red pepper flakes and cook for five minutes, stirring often.
Add the tomato paste and stir well to combine. Cook for two minutes,
until tomato paste is fragrant and has darkened in color.
Drain and rinse the lentils, then add them to the pan, along with the mushrooms. Cook for one minute, stirring often. Add the tomatoes, plus
two cups of water.
Lower heat to medium, cover the pan, and simmer for 20 minutes, stirring
every five minutes. Add additional water if needed.
While the lentils are simmering, prepare the farro according to package directions.
Once the lentils are tender, remove from heat, season with black pepper
and stir in the olives and capers, then squeeze in the lemon juice.
Serve immediately, over the cooked farro, and garnish with chopped fresh
parsley or basil.
Servings: 4
Serving Size: 3/4 cup of cooked farro and 1 cup lentils
Nutrition per Serving:
227.6 Calories, 6.4g Total Fat, 0.8g Saturated Fat, 0.6g Polyunsaturated Fat,
4.2g Monounsaturated Fat, 0mg Cholesterol, 524.8mg Sodium, 433.7mg Potassium,
35.5g Total Carbs, 8.9g Dietary Fiber, 2.1g Sugars, 10.5g Protein
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