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Fusilli with Lentils & Kale

:  May/June 1992

Your rating: None Average: 4.8 (4 votes)

Lentils give this sauce a meaty feel, making it an interesting alternative to long-simmered old-fashioned sauces. For a vegetarian version, substitute vegetable broth for chicken broth, omit the prosciutto and add about 8 chopped dried tomatoes to the sauce.


Fusilli with Lentils & Kale Recipe

Makes: 6 servings

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber |

View Our Nutrition Guidelines »

Ingredients

  • 1/2 cup green lentils, preferably French LePuy lentils
  • 1 1/2 teaspoons extra-virgin olive oil
  • 1 medium onion, chopped
  • 1 medium carrot, chopped
  • 4 cloves garlic, minced
  • 2 ounces prosciutto, trimmed and chopped (1/4 cup)
  • 2 cups reduced-sodium chicken broth
  • 1 teaspoon chopped fresh rosemary or a pinch dried
  • 1 teaspoon fresh thyme, or 1/2 teaspoon dried
  • 1 28-ounce can plum tomatoes, drained and chopped
  • 4 cups coarsely chopped kale leaves, (1/2 bunch)
  • Salt & freshly ground pepper to taste
  • 1 pound whole-wheat rotini, or fusilli
  • 1/4 cup freshly grated Parmesan cheese

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Preparation

  1. Place lentils in a medium saucepan and cover with cold water; bring to a boil and cook for 5 minutes. Drain and rinse with cold water.
  2. Heat oil in a nonstick skillet over medium heat. Add onions, carrots, garlic and prosciutto, and sauté until the vegetables are softened, 3 to 5 minutes. Add broth, lentils, rosemary and thyme and bring to a boil. Reduce heat to low, cover and simmer for 15 minutes. Add tomatoes and kale, return to a simmer, cover and cook until the lentils and kale are tender, 15 to 20 minutes longer. Season with salt and pepper.
  3. Meanwhile, cook rotini or fusilli in a large pot of boiling salted water until tender firm,10 to 12 minutes. Drain and place in a large, shallow bowl. Add the lentil sauce and toss well. Taste and adjust seasonings and serve immediately with Parmesan.

Nutrition

Per serving: 416 calories; 4 g fat ( 1 g sat , 1 g mono ); 12 mg cholesterol; 78 g carbohydrates; 0 g added sugars; 20 g protein; 12 g fiber; 449 mg sodium; 413 mg potassium.

Nutrition Bonus: Vitamin A (173% daily value), Vitamin A (95% dv).

Carbohydrate Servings: 4 1/2

Exchanges: 3 1/2 starch, 2 vegetable, 1 very lean meat, 1 fat


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Recipe Categories

Ethnic/Regional
Italian
Health & Diet Considerations
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
Ease of Preparation
Easy
Total Time
1 hour or less
Servings
8 or more
Main Ingredient
Beans/Legumes
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Fall
Winter
Style/Theme
Budget
Entertaining, casual
Type of Dish
Main dish, combination meal
Main dish, meat
Pasta
Publication
May/June 1992
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