Savory Penne with Lentils and Kale

This #FoodieFriday, we're sharing a recipe from the Academy of Nutrition and Dietetics

Servings: 6

Ingredients

• ½ cup brown lentils

• 1 tablespoon (15 milliliters) light olive oil

• ½ cup onion, chopped

• 1 teaspoon garlic, minced

• 2 cups dry whole-wheat penne pasta

• 1½ cups (360 milliliters) canned crushed tomatoes

• ¼ teaspoon salt

• ⅛ teaspoon black pepper

• ½ teaspoon dried oregano

• ½ teaspoon dried basil

• 1 cup frozen kale, chopped

• ¼ cup walnuts, chopped

• 2 tablespoons fresh parsley, for garnish

Directions

1. Rinse lentils in a fine mesh strainer and remove any debris.
2. Heat olive oil in a large nonstick skillet over medium heat for 1 minute. Add onions and cook 4 minutes, stirring occasionally. Add garlic and cook 1 minute, stirring constantly.
3. To the pan, add lentils, pasta, crushed tomatoes, 2½ cups (600 milliliters) water, salt, black pepper, oregano and basil. Stir to combine, then cover with a lid and reduce heat to low. Set a timer for 18 minutes.
4. After the timer goes off, lift the lid and place the frozen kale on top of the mixture. Replace the lid and cook for another 4 minutes, or until the lentils are tender.
5. Serve in bowls and top evenly with chopped walnuts and parsley.

Nutrition Facts per Serving: 217; Total Fat: 6g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 212mg; Total Carbohydrate: 35g; Dietary Fiber: 7g; Sugars: 5g; Protein: 9g; Potassium: 442mg; Phosphorus: 188mg.