Barbeque Lentils

  1. Nutrition
  2. Recipes
Prep 20 minutes Cooking 0 Hour-70 Minute Average 8 servings

Ingredients

Amount Ingredient
2 cups Organic Green Lentils, dried
1 quarts Water
2 teaspoons Olive Oil
1/2 cups, chopped Red Onion, chopped
3 medium Carrots, peeled and grated
1/2 cups Organic Ketchup
1/4 cups Tomato Paste, canned
1/2 cups Water
1/4 cups Apple Cider Vinegar
1/8 cups Liquid Smoke
1/8 cups Agave Nectar
1/8 cups Worcestershire Sauce
1/8 cups Dijon Mustard
1 2/3 teaspoons Onion Powder
2/3 teaspoons Sea Salt, Fine
0.25 tsp Cayenne Pepper

Steps

1 Rinse the lentils and drain well. Pick through them to remove any stones or other debris.
2 Place them in a large pot and cover with the water. Bring to a low boil over medium-high heat, and then reduce the heat to a simmer.
3 Cook uncovered until tender but not mushy, about 30 minutes. Add water if necessary, to make sure the lentils are barely covered. The cooking time will depend on the freshness of the lentils.
4 Once cooked, drain and set aside.
5 Heat the oil in a medium skillet over medium-high. Add the onion and carrots, lower the heat to medium, and cover with a lid. Cook until tender, about 10 minutes, stirring occasionally.
6 Preheat oven to 350°F (180°C, or gas mark 4).
7 In a 10-inch (25 cm) oven-safe dish, whisk to combine the ketchup, tomato paste, water, apple cider vinegar, liquid smoke, agave, Worcestershire sauce, mustard, onion powder, salt, and cayenne pepper.
8 Add the cooked lentils and carrots and stir until they are coated with the sauce. Bake for 30 minutes until the sauce is slightly caramelized on the edges.

This dish can be covered and stored in the refrigerator once cooled for up to 5 days. It also freezes well for up to 3 months.

Nutrition

Dairy Fee High Fiber Low Fat Main Dishes, Side Dishes Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 262.2 kcal 9%
Protein 13.88 g 28%
Total lipid (fat) 1.7 g 3%
Carbohydrate, by difference 47.34 g 16%
Fiber, total dietary 16.14 g 65%
Sugars, total 15.22 g  
Minerals
Calcium, Ca 40.3 mg 4%
Iron, Fe 3.19 mg 18%
Sodium, Na 451.04 mg 19%
Vitamins
Vitamin C, total ascorbic acid 6.77 mg 11%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 192.39 µg  
Vitamin E (alpha-tocopherol) 0.34 mg 2%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 0.83 g  
Fatty acids, total polyunsaturated 0.15 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 262
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0g 1%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 451mg 19%
Total Carbohydrate 47g 16%
Dietary Fibers 16g 65%
Sugars 15g  
Protein 14g 28%
Vitamin D 0µg  
Calcium 40mg 4%
Iron 3mg 18%
Potassium 127mg 4%
Nutrient Per Serving RDA%
Proximates
Water 165.54 g 8%
Calories (Energy) 262.2 kcal 9%
Energy 118.82 kJ  
Protein 13.88 g 28%
Total lipid (fat) 1.7 g 3%
Ash 0.5 g  
Carbohydrate, by difference 47.34 g 16%
Fiber, total dietary 16.14 g 65%
Sugars, total 15.22 g  
Sucrose 0.94 g  
Glucose (dextrose) 0.34 g  
Fructose 0.26 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 0.33 g  
Minerals
Calcium, Ca 40.3 mg 4%
Iron, Fe 3.19 mg 18%
Magnesium, Mg 6.22 mg 2%
Phosphorus, P 15.07 mg 2%
Potassium, K 127.38 mg 4%
Sodium, Na 451.04 mg 19%
Zinc, Zn 0.11 mg 1%
Copper, Cu 0.04 mg 2%
Manganese, Mn 0.05 mg  
Selenium, Se 0.16 µg 0%
Fluoride, F 95.68 µg  
Vitamins
Vitamin C, total ascorbic acid 6.77 mg 11%
Thiamin 0.02 mg  
Riboflavin 0.02 mg  
Niacin 0.27 mg  
Pantothenic acid 0.08 mg  
Vitamin B-6 0.05 mg 2%
Folate, total 6.93 µg  
Folic acid 0 µg  
Folate, food 6.93 µg  
Folate, DFE 6.93 µg  
Choline, total 2.95 mg 1%
Betaine 0.1 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 192.39 µg  
Retinol 0.04 µg  
Carotene, beta 1909.41 µg  
Carotene, alpha 795.41 µg  
Cryptoxanthin, beta 3.64 µg  
Vitamin A, IU 4037.8 IU 81%
Lycopene 0.23 µg  
Lutein + zeaxanthin 68.4 µg  
Vitamin E (alpha-tocopherol) 0.34 mg 2%
Vitamin E, added 0 mg  
Tocopherol, beta 0 mg  
Tocopherol, gamma 0.01 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 3.84 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 0.17 g 1%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0 g  
15:0 0 g  
16:0 0.14 g  
17:0 0 g  
18:0 0.02 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 0.83 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0.01 g  
17:1 0 g  
18:1 undifferentiated 0.81 g  
18:1 c 0 g  
18:1 t 0 g  
20:1 0 g  
22:1 undifferentiated 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 0.15 g  
18:2 undifferentiated 0.14 g  
18:3 undifferentiated 0.01 g  
18:3 n-3 c,c,c (ALA) 0 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Phytosterols 4.42 mg  
Amino Acids
Tryptophan 0 g  
Threonine 0.05 g  
Isoleucine 0.02 g  
Leucine 0.03 g  
Lysine 0.03 g  
Methionine 0.01 g  
Cystine 0.02 g  
Phenylalanine 0.02 g  
Tyrosine 0.01 g  
Valine 0.02 g  
Arginine 0.04 g  
Histidine 0.01 g  
Alanine 0.03 g  
Aspartic acid 0.06 g  
Glutamic acid 0.12 g  
Glycine 0.01 g  
Proline 0.02 g  
Serine 0.02 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg