Small green-black French lentils have a slight chewiness and a nutty flavor, but they are not as readily available as green lentils (the type most commonly found in supermarkets), which can easily be substituted here.
- 2 teaspoons olive oil
- 1 small red onion, finely chopped
- 3 cloves garlic, minced
- ¾ cup French (or green) lentils
- 3 tablespoons tomato paste *
- ½ teaspoon salt
- ¾ teaspoon fennel seeds
- 2½ cups water
- ½ cup small pasta shapes, such as farfalline, alphabets, or stelline
- In a medium nonstick saucepan, heat the oil over medium heat. Add the onion and garlic, and cook, stirring frequently, until the onion is golden brown and tender, about 10 minutes.
- Stir in the lentils, tomato paste, salt, fennel seeds, and 2 cups of the water, and bring to a boil. Reduce to a simmer, cover, and cook 25 minutes.
- Add the remaining ½ cup water and the pasta, and cook until the lentils are tender and the pasta is “al dente,” about 10 minutes.
Makes 4 servings; per serving: 190 calories, 3g total fat (<1g saturated), 0mg cholesterol, 12g dietary fiber, 30g carbohydrate, 12g protein, 395mg sodium.
From The Wellness Kitchen
