Fusilli with Lentils & Kale
From EatingWell: May/June 1992
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.
- 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
- 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.
- 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.
- 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.
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
More From EatingWell
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
In the hot months of summer, cool down with a refreshing and...
Our nonalcoholic drink recipes, or “mocktails,” are festive...
Kick back and enjoy one of our delicious healthy summer punch...
During the busy workweek, these no-cook dinner recipes are...
Quinoa is a superfood that is packed with fiber and protein...
Fresh leeks are a delicious addition to many recipes. These...
Farmers’ markets and gardens are full of fresh and delicious...
Sardines (Pacific, wild-caught) are one of the healthiest...
- 8 or more
- Main Ingredient
- Preparation/ Technique
- Ease of Preparation
- Total Time
- 1 hour or less
- May/June 1992