Cozy Red Lentil Mash

Ingredients:

  • 1 tablespoon olive oil
  • 3 cups minced sweet onion
  • 2 cups uncooked red lentils
  • 5 cups water
  • 1 teaspoon salt
  • 2 to 3 tablespoons balsamic vinegar
  • Black pepper, to taste
  • Cayenne (if desired)

 

Directions:

  1. Place a large, wide skillet over medium heat and wait 1 minute. Add the olive oil and swirl to coat the pan. Then add the onions, shaking the pan to make sure they are distributed over the heated oil. Cook over medium heat, stirring occasionally, and adding ½ teaspoon salt any time after the first 5 minutes or so.
  2. Meanwhile, combine the lentils and water in an uncovered pot or kettle. Bring to a boil, lower the heat to a simmer, and let it cook undisturbed over the lowest possible heat until all the lentils are soft (approximately 10 to 30 minutes).
  3. After the onions have cooked for about 30 minutes, cover them with 2 tablespoons of the vinegar, mixing it in as you go. When the onions are very soft, and very sweet (about a few minutes later), add the lentils, stirring them in to combine well. Remove from the heat, and taste to adjust salt (it will need more) and vinegar (another tablespoon or so).
  4. Season with black pepper and cayenne, and serve hot, warm, or at room temperature.

 

Yields: 4 servings as a main dish or 6 servings as a side dish

Nutrition Information per Serving:

  • Calories: 450
  • Protein: 27 g
  • Carbohydrate: 66 g
  • Fiber: 15 g
  • Sodium: 610 mg
  • Saturated fat: 2 g
  • Polyunsaturated fat: 0 g
  • Monounsaturated fat: 4 g
  • Trans fat: 0 g
  • Cholesterol: 5 mg

 

Recipe courtesy of the Harvard School of Public Health Nutrition Source

Image source: Food Network

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Posted in Featured Story #2, Fun With Food Tagged with: , ,