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BBQ Baked Lentils

BBQ Baked Lentils
 
BBQ Baked Lentils
This healthy recipe comes from NDSU Extension Service.

Ingredients

4 c. water

2 c. dried brown lentils

½ tsp. salt, divided

1 c. onions, divided

1 small red bell pepper, chopped

2/3 c. ketchup

1/3 c. maple syrup

¼ c. prepared mustard

½ tsp. ground ginger

½ tsp. vanilla extract

¼ tsp. allspice

¼ tsp. black pepper

Directions

Preheat oven to 350 F. Combine water, lentils and ¼ teaspoon salt in a large saucepan.  Bring to a boil; cover, reduce heat to medium-low and simmer 20 minutes.  Drain lentils in a colander over a bowl, reserving 1 cup cooked liquid.  Combine lentils, diced onions and chopped red pepper in an 11- by 7-inch baking dish.  Combine ¼ teaspoon salt, reserved cooking liquid, ketchup and the remaining ingredients in a bowl.  Pour the ketchup mixture over the lentil mixture, stirring to combine.  Bake at 350 F for one hour.

 

 

Makes eight servings (1 cup each).

Each serving has 240 calories, 1.5 grams (g) of fat, 14 g of protein, 45 g of carbohydrate, 8 g of fiber, 490 milligrams (mg) of sodium, and 4.4 micrograms (mcg) of folate and 3 mg of iron.

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