Barbecue Baked Lentils

Barbecue Baked Lentils Recipe
Use all your favorite baked bean ingredients–onion, ketchup, maple syrup, and mustard–but use lentils instead of kidney or pinto beans. The earthiness of the lentils is a good match for the smokiness of grilled meats.

Yield:

8 servings (serving size: 3/4 cup)

Recipe from

Nutritional Information

Calories 233
Caloriesfromfat 4 %
Fat 1 g
Satfat 0.1 g
Monofat 0.4 g
Polyfat 0.3 g
Protein 14.4 g
Carbohydrate 44.2 g
Fiber 6.2 g
Cholesterol 0.0 mg
Iron 4.9 mg
Sodium 488 mg
Calcium 49 mg

Ingredients

3 cups water
2 cups dried brown lentils
1/2 teaspoon salt, divided
1 cup diced onion
2/3 cup ketchup
1/3 cup maple syrup
1/4 cup prepared mustard
1/2 teaspoon ground ginger
1/2 teaspoon vanilla extract
1/4 teaspoon ground allspice
1/4 teaspoon black pepper

Preparation

Preheat oven to 350°.

Combine water, lentils, and 1/4 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 cooking liquid.

Combine lentils and diced onion in an 11 x 7-inch baking dish. Combine 1/4 teaspoon salt, reserved cooking liquid, ketchup, and the remaining ingredients. Pour the ketchup mixture over the lentil mixture, stirring to combine. Bake at 350° for 1 hour.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

September 2000
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