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Lentils.org

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Antipasto Lentils with Italian Sausage

Prep Time: 5 Minutes

Total time: 30 Minutes

Servings: 4

Lentils.org

Recipe by

Lentils.org

View All

Ingredients

Directions

Nutrition

Ingredients

    1 Tbsp (15 mL) canola oil

    2 raw Italian sausages, casings removed

    3 3/4 cups (925 mL) low-sodium vegetable, chicken, or beef stock

    1 1/4 cups (310 mL) green lentils

    1/2 tsp (2 mL) oregano

    1/2 tsp (2 mL) basil

    3/4 cup (175 mL) chopped roasted red pepper

    1/4 cup (60 mL) chopped sundried tomato, packed in oil

    1/4 cup (60 mL) chopped Kalamata olives

    half lemon, zest and juice

    2 cups (500 mL) baby arugula

    to taste, salt and pepper

    OPTIONAL:

    1/4 cup (60 mL) grated Asiago cheese


Directions

  1. Heat oil in a medium saucepan and add the sausage. Thoroughly break the meat apart with a spoon and cook on medium heat until golden.
  2. Stir in stock, lentils, oregano, and basil. Bring mixture to a boil, reduce to a simmer, cover with a lid and cook until the lentils are tender and the liquid has been absorbed, approximately 20 minutes.
  3. Once the lentils are tender, stir in red pepper, tomato, olives, and lemon zest and juice. Cook for 2-3 minutes or until the excess liquid evaporates.
  4. Stir in arugula, and season to taste with salt and pepper.
  5. Portion into bowls, top with cheese, and serve.

Quick tip: 2 cups (500 mL) of sliced mushrooms can be substituted for the sausage. Cook until golden brown and continue with Step 2.


Nutritional Information

  • Serving Size: 1 3/4 cups (425 mL)
  • Per serving:
  • Calories 480
  • Total Fat 24 g
  • Saturated Fat 6 g
  • Cholesterol 35 mg
  • Carbohydrates 45 g
  • Dietary Fibre 10 g
  • Sugar 5 g
  • Protein 23 g
  • Sodium 1290 mg
  • Potassium 657 mg
  • Folate 16 mcg