STOVETOP BARBECUE LENTILS {biggest loser}

By grinder

Lentils are my favorite legume. They've been considered a poor man's provision for over 8000 years. Some of the world's greatest religions follow a vegetarian diet & lentils are a great substitute for meat. ½ c. serving of cooked lentils contains 8 grams of dietary fiber & a whopping 9 grams of protein. Lentils are also one of the richest natural sources of folate. There is also evidence that lentils in the diet may contribute to improved control of blood sugar, cholesterol & triglycerides due to their high fiber content. One of the oldest foods known, lentils are used extensively in most parts of the world. They do not require pre-soaking & they cook quickly. Here is one of my all-time favorite way to enjoy them!

Ingredients

• 1 tablespoon olive oil
• 1 cup chopped red onion
• 1 tablespoon minced garlic
• 2 teaspoons chili powder
• 1 teaspoon mustard powder
• 2 cups chicken or vegetable broth
• 3/4 cup tomato sauce {6.75oz}
• 3 tablespoons balsamic vinegar
• 1 tablespoon Dijon mustard
• 2 Tbsp. agave nectar or dark honey {42g})
• 1.5 cups brown lentils, rinsed
• Salt and pepper to taste

Details

Servings 8

Preparation

Step 1

Heat olive oil in a 2qt saucepan over med-heat. Add onion and sauté until softened and translucent, about 3 minutes. Add garlic and spices and sauté until fragrant, about 1 minute; do not brown garlic. Add broth, tomato sauce, vinegar, mustard, agave nectar and lentils, stir well and bring to a boil. Reduce heat to low, cover and simmer until lentils are tender, but intact, about 30 minutes.

Lentil cooking times vary. If necessary, add an additional ¼ cup water and simmer for 5 minutes longer if lentils are not tender. Season with salt and pepper.