Vegetarian Sausage with Lentils

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Veggie sausage served on a bed of lentils with bread.

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Preparation : 10 min Cooking : 35 min
600 calories/serving
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Ingredients

2 cloves garlic, finely chopped
1/2 onions, finely chopped 100 g
2 carrots, finely chopped 200 g
1 stalk celery, finely chopped 70 g
1/2 dried chili peppers, minced 0.2 g
4 tbsp olive oil 60 mL
2 cups green or brown lentils (dried) 360 g
2/3 cup vegetable broth 170 mL
1/2 cup red wine 125 mL
1 1/2 tbsp tomato paste 28 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
4 smoked vegetarian sausages 200 g
2 tbsp Italian parsley, fresh, finely chopped [optional] 10 g
4 slices bread 140 g

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Prepare the vegetables: Finely chop the garlic, onion(s), carrot(s), and celery stalk(s). Mince the chili pepper.
  2. Heat the oil in a pan over medium heat. Add the vegetables and chili pepper, then sauté 2-3 min until they are slightly softened. Stir in the lentils then cook 1 min.
  3. Pour in the broth, wine, and tomato paste. Bring to a boil, then cover and simmer until the lentils are cooked al dente, about 30 min. Stir occasionally and check that the lentils remain moist, adding some more broth or water if necessary. Season with salt and pepper to taste.
  4. Meanwhile, cook the sausages on a medium-hot grill until brown and crisp, about 2-3 min per side. Alternatively, sauté the sausages in a grooved grill-pan, then add them to the lentils. Cover then cook an additional 5 min. Sprinkle with the chopped parsley (optional) then serve with bread.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (300 g)

Amount

% Daily Value

Calories

600

Fat

17 g

26 %

Saturated 2.1 g
+ Trans 0 g

11 %

Cholesterol

0 mg

Sodium

600 mg

25 %

Carbohydrate

79 g

26 %

Fibre

14 g

54 %

Sugars

8 g

Net Carbs

65 g

Protein

38 g

Vitamin A

75 %

Vitamin C

20 %

Calcium

14 %

Iron

89 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin K, Zinc
Good source of  :
Vitamin B2, Vitamin E
Source of  :
Calcium, Vitamin C
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Vegetables 1 ½
Meat and Alternatives 4 ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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