Savory Barbecue Lentil Delight
Discover the comforting flavors of our Savory Barbecue Lentil Delight, a hearty and nutritious dish that combines protein-packed lentils with a blend of aromatic spices and tangy barbecue sauce. This recipe, inspired by nutrition expert Cheryl Forberg, is perfect for busy weeknights or meal prep, as it requires no soaking and can be made in just one pot. Packed with layers of flavor from garlic, onion, and rich tomato sauce, it's a budget-friendly option that will satisfy both vegans and meat-eaters alike!
N/A
Servings
138
Calories
13
Ingredients
Ingredients
Olive Oil
1 tablespoon (none)
Red Onion
1 cup (chopped)
Garlic
1 tablespoon (minced)
Chili Powder
2 teaspoons (none)
Mustard Powder
1 teaspoon (none)
Fat Free Chicken Broth or Vegetable Broth
2 cups (none)
Tomato Sauce
3/4 cup (none)
Balsamic Vinegar
3 tablespoons (none)
Dijon Mustard
1 tablespoon (none)
Agave Nectar or Honey
2 tablespoons (none)
Brown Lentils
1 1/2 cups (rinsed)
Salt
to taste (none)
Pepper
to taste (none)
Instructions
1
In a 2-quart saucepan, heat the olive oil over medium heat until shimmering.
2
Add the chopped red onion and sauté for about 3 minutes, until softened and translucent.
3
Stir in the minced garlic, chili powder, and mustard powder; cook for an additional minute, stirring continually to avoid browning the garlic.
4
Pour in the fat-free chicken or vegetable broth, followed by the tomato sauce, balsamic vinegar, Dijon mustard, and agave nectar or honey. Mix well to combine all ingredients.
5
Add the rinsed brown lentils to the pot and stir to ensure they are evenly distributed.
6
Bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 30 minutes, or until the lentils are tender yet still intact. Keep an eye on the lentils as they cook; if they seem dry, add up to 1/4 cup of water and simmer for an additional 5 minutes.
7
When ready, season the dish generously with salt and pepper to taste before serving.
Nutrition Information
1g
Fat
24g
Carbs
6.75g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Savory Barbecue Lentil Delight?
It is a hearty, protein-packed one-pot dish that combines brown lentils with aromatic spices, tomato sauce, and a tangy barbecue flavor profile.
Who inspired this lentil recipe?
This recipe was inspired by nutrition expert Cheryl Forberg.
Is this recipe suitable for vegans?
Yes, as long as you use vegetable broth and choose agave nectar instead of honey, the recipe is entirely vegan.
How many calories are in one serving?
Each serving contains approximately 138 calories.
Do the lentils need to be soaked before cooking?
No, this recipe is designed so that the lentils require no soaking and can be cooked directly in the pot.
What is the total cooking time for the lentils?
The lentils should simmer for approximately 30 minutes after the mixture reaches a boil.
What type of lentils should I use?
The recipe specifically calls for brown lentils, which hold their shape well during the simmering process.
How much protein is in this dish?
There are 6.75g of protein per serving.
Is this a low-fat recipe?
Yes, the dish is very low in fat, containing only 1g of fat per serving.
What kind of pot do I need?
A 2-quart saucepan is recommended for preparing this recipe.
Can I use chicken broth?
Yes, you can use fat-free chicken broth if you do not require the dish to be vegetarian or vegan.
What sweeteners can be used?
You can use either agave nectar or honey depending on your dietary preference.
What spices give it the barbecue flavor?
The flavor comes from a blend of chili powder, mustard powder, Dijon mustard, balsamic vinegar, and tomato sauce.
How do I know when the lentils are done?
The lentils are ready when they are tender to the bite but still intact.
What should I do if the lentils look dry while cooking?
If they seem dry, you can add up to 1/4 cup of water and simmer for an additional 5 minutes.
How many carbohydrates are in this recipe?
There are 24g of carbohydrates per serving.
Is this recipe budget-friendly?
Yes, lentils and pantry staples like tomato sauce and onions make this a very cost-effective meal.
What kind of onion is recommended?
The recipe calls for one cup of chopped red onion.
How do I prepare the garlic?
The recipe requires one tablespoon of garlic, which should be minced before sautéing.
What type of mustard is required?
The recipe uses both one teaspoon of mustard powder and one tablespoon of Dijon mustard.
How much balsamic vinegar is used?
The recipe calls for 3 tablespoons of balsamic vinegar to add tanginess.
How do I sauté the onions?
Sauté the chopped red onion in olive oil over medium heat for about 3 minutes until softened and translucent.
Is this recipe good for meal prep?
Yes, it is an excellent option for meal prep as it is a one-pot dish that stores well.
Can I use fresh pepper?
Yes, the recipe suggests seasoning with salt and pepper to taste at the end of cooking.
What is the first step of the recipe?
The first step is to heat one tablespoon of olive oil in a 2-quart saucepan over medium heat until shimmering.
Does this recipe contain cholesterol?
The provided nutritional data does not list cholesterol, but as a plant-based lentil dish (using vegetable broth), it is naturally cholesterol-free.
How much tomato sauce is needed?
You will need 3/4 cup of tomato sauce.
How many ingredients are in this dish?
There are 13 ingredients in total.
Can I use a different vinegar?
While balsamic is specified for its specific flavor, you could experiment, though it may change the savory barbecue profile.
What is the consistency of this dish?
It is a hearty, thick dish where lentils remain intact but tender, coated in a rich, tangy sauce.