Barbecue Baked Lentils

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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 233
  • Calories from fat: 4%
  • Fat: 1g
  • Saturated fat: 0.1g
  • Monounsaturated fat: 0.4g
  • Polyunsaturated fat: 0.3g
  • Protein: 14.4g
  • Carbohydrate: 44.2g
  • Fiber: 6.2g
  • Cholesterol: 0.0mg
  • Iron: 4.9mg
  • Sodium: 488mg
  • Calcium: 49mg

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

  1. Preheat oven to 350°.
  2. 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.
  3. 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.

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