By Mayo Clinic Staff

Dietitian's tip:

Any color of lentils may be used in this thick stew, but red lentils will give the dish a beautiful rich color.

Number of servings

Serves 6

Ingredients

  1. 1 teaspoon olive oil
  2. 1 cup chopped onions
  3. 6 medium tomatoes, chopped
  4. 5 cups water
  5. 1 cup raw red lentils
  6. 1 tablespoon chopped fresh thyme
  7. 4 cloves garlic, minced
  8. 1 teaspoon kosher salt
  9. 1/4 teaspoon ground black pepper

Directions

Heat a medium saucepan on medium-high heat. Add the oil. Saute the onions for 2 to 3 minutes. Add the tomatoes and saute for another 3 minutes, stirring frequently. Add the water and lentils; cook until most of the water is absorbed, about 20 minutes. Stir in the thyme, garlic, salt and pepper. Ragout should be fairly thick but not dry.

Nutritional analysis per serving

Serving size :1/2 cup

  • Calories 152
  • Total fat 1 g
  • Saturated fat 0 g
  • Trans fat 0 g
  • Monounsaturated fat 1 g
  • Cholesterol 0 mg
  • Sodium 179 mg
  • Total carbohydrate 27 g
  • Dietary fiber 12 g
  • Total sugars 5 g
  • Protein 10 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

May 21, 2016