SOY-FREE   GLUTEN-FREE OPTION*

This hearty, protein-rich sauce serves a crowd, or it can be a staple you make every month or so, freezing any leftovers so they will be there for you during those crazy weeks.

YIELD: 8 servings

TOTAL PREP TIME: 20 minutes

TOTAL COOKING TIME: 40 to 60 minutes

INGREDIENTS

• 1 cup (192 g) lentils (green, brown, or beluga)
• 3 medium carrots (peeled if not organic), each cut into 4 large pieces
• 1 to 2 cups (235 to 475 ml) water
• 2 tablespoons (28 ml) olive oil
• 1/2 small onion, chopped
• 1 bell pepper, cored, seeded, and chopped
• 3 cloves garlic, chopped
• 1 can (20 ounces, or 560 g) crushed tomatoes, or 3 cups (750 g) homemade purée plus 2 teaspoons dried basil
• 1 1/2 teaspoons dried oregano
• 1 tablespoon (2 g) dried basil
• 1/2 teaspoon red pepper flakes or crushed dried chiles (optional)
• 1 small bunch kale, stems removed and torn into small pieces (about 3 cups [201 g]) (optional)
• 1/2 cup (87 g) quinoa, rinsed well
• 1/2 cup (120 ml) red wine or 2 tablespoons (28 ml) balsamic vinegar
• Salt and pepper, to taste
• Cooked pasta, for serving (*use gluten-free)

INSTRUCTIONS

1. Add the lentils, carrots, and water to a large soup pot. Turn the heat to high, cook until the mixture is simmering, and then decrease to low and cover. Cook until the lentils are tender, 20 to 30 minutes.
2. While the lentils cook, heat the oil in a sauté pan over medium heat. Add the onion and sauté until translucent, about 5 minutes. Then add the bell pepper and garlic and sauté for 1 minute more.
3. Once the carrots and lentils are cooked, remove the carrots from the pot of lentils and add them to a food processor or blender along with the tomatoes, oregano, basil, red pepper flakes, kale, and sautéed veggies, and purée until smooth.
4. At the same time, add the quinoa and red wine to the pot of lentils. Turn the heat to medium, cook until it starts to simmer again, and then cover and decrease the heat to low. Cook until the quinoa starts to show their white tails.
5. Add the purée to the lentil-quinoa mixture and cook, covered, over low heat until the sauce melds and heats thoroughly, about 20 minutes.
6. Season with salt and pepper to taste. Serve with cooked pasta.

PER 1 1/2-CUP (340 G) SERVING:

• 157.1 calories; 3.0 g total fat; 0.3 g saturated fat; 6.8 g protein; 26.3 g carbohydrate; 6.2 g dietary fiber; 0 mg cholesterol.