Healthy Braised Lentils with Kale
- Level: Easy
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 4 servings
- Calories
- 323
- Total Fat
- 13
- Saturated Fat
- 3
- Carbohydrates
- 38
- Dietary Fiber
- 9
- Sugar
- 8
- Protein
- 18
- Cholesterol
- 186
- Sodium
- 1052
- Total: 1 hr 5 min
- Active: 25 min
Ingredients
2 tablespoons extra-virgin olive oil
1 medium onion, finely chopped
1 carrot, finely chopped
1 fennel bulb, trimmed and finely chopped
Kosher salt
2 teaspoons chopped fresh rosemary
4 cloves garlic, minced
One 14.5-ounce can diced tomatoes
2 1/2 cups vegetable broth or low-sodium chicken broth
3/4 cup black French lentils or beluga lentils
Freshly ground black pepper
3 cups baby kale
1/4 cup chopped fresh parsley
4 large eggs
Directions
- Heat 1 tablespoon of the olive oil in a 6-quart pot with a tight-fitting lid over medium-high heat. Add the onion, carrot, fennel and 1/2 teaspoon salt and cook, stirring occasionally, until the vegetables are softened, about 6 minutes. Stir in the rosemary and garlic and cook, stirring frequently, until very fragrant, about 30 seconds. Stir in the tomatoes and their juices, broth, lentils and 1/2 teaspoon pepper and bring just to a boil. Cover the pot, reduce the heat to medium low and simmer, stirring occasionally, until the lentils are just tender, about 30 minutes. There will be a good amount of broth left in the pot, which is fine. Turn off heat and stir in the kale and 3 tablespoons of the parsley until the kale is just wilted. Divide the lentil mixture among 4 large bowls and set aside while frying the eggs.
- Heat the remaining 1 tablespoon olive oil in large nonstick skillet. Crack the eggs into the skillet and sprinkle with salt and pepper; fry 2 minutes for sunny-side up, or longer if firmer yolks are desired. Top each serving of lentils with a fried egg and sprinkle with the remaining parsley.