Friday, May 4, 2007

Hearty Lentil Spaghetti

Prep: 15 minutes
Cook: 70 minutes
Yield: 8 servings

3/4 cup chopped onion
2 garlic cloves, minced
1 tablespoon olive oil
1 1/2 cups dried lentils, rinsed
4 cups vegetable broth
1/2 teaspoon pepper
1/4 teaspoon cayenne pepper
1 can (14 1/2 ounces) Italian diced tomatoes
1 can (6 ounces) tomato paste
1 teaspoon white vinegar
1 1/2 teaspoons dried basil
1 12/ teaspoon dried oregano
12 ounces uncooked spaghetti
1/4 cup shredded Parmesan cheese

In a large saucepan coated with nonstick cooking spray, cook onion and garlic in oil until tender. Stir in the lentils, broth, pepper and cayenne. Bring to a boil. Reduce heat; cover and simmer for 20-30 minutes or until lentils are tender.

Stir in the tomatoes, tomato paste, vinegar, basil and oregano. Return to a boil. Reduce heat; cover and simmer for 4-45 minutes.

Cook spaghetti according to package directions; drain. Serve with lentil sauce. Sprinkle with Parmesan cheese.

Tips and Tricks
Use a food chopper to chop the onions. If garlic cloves are large, or if you do not like a lot of garlic, use only one clove. The tomato paste can be omitted without changing the consistency.
Make It Healthier
Use low-sodium canned tomatoes. Use whole grain or whole wheat spaghetti. Use low-sodium broth.
How Kids Can Help
Measure ingredients. Chop onions. Use garlic press to mince garlic.
Suggested Sides
fresh bread, green salad
Lentils are usually found with the dried beans at the grocery store.

Nutrition Facts
3/4 cup sauce with 3/4 cup spaghetti equals 353 calories, 3 g fat (1 g saturated fat), 2 mg cholesterol, 480 mg sodium, 63 g carbohydrate, 14 g fiber, 18 g protein

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