Lentils and Mushrooms in Red Wine – Vegan 7 pts

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Lentils and Mushrooms in Red Wine – Vegan 7 pts

 

Recipe By :30-Minute Vegetarian Recipes by Mary Gwynn

Serving Size : 2 Preparation Time :0:00

Categories : Vegan Weight Watcher Points

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 leek

1/2 garlic clove

1 cup fresh mushrooms

1 tbsp olive oil

5 tbsps red wine or no fat broth

3 tbsp tomato puree

1 tbsp soy sauce

1/2 tsp dijon-style mustard

1 1/2 tbsps chopped fresh parsely

1/2 tbsp chopped fresh thyme

2 cups cooked lentils

salt and pepper to taste

fresh parsley to garnish

 

To prepare the vegetables, slice theleek, then rinse it in plenty of

cold water and drain well. Mince the garlic and slice the mushrooms.

 

Heat the oil in a saucepan over medium heat. Add the leek and garlic

and cook 3 minutes, stirring occasionally, until the leek is softened

but not browned.

 

Stir in the sliced mushrooms, turn up the heat and continue cooking,

stirring occasionally, until they are lightly browned, about 5

minutes.

 

Stir in the wine, chopped parlsey and thyme, mustard, tomato puree,

and soy sauce and season well. Bring to a boil, then simmer 10

minutes, stirring occasionally.

 

Sitr the lentils into the mushroom mixture and continue simmering 5

minutes more to heat through. If there is a lot of liquid, turn up

the heat and boil the mixture rapidly to reduce the liquid. Check the

seasonings and garnish with parsley.

 

Nutritional Information:

363 calories, 8 g total fat (1 g total fat), 0 mg cholestrol, 274 mg

soldium, 51 g carbohydrate, 13 g fiber, 20 g protein

 

WW pts: 7

 

Source:

" animaladvocacy.net "

S(Formatted by Chupa):

" 10.22.04 "

T(Cooking Time):

" 0:25 "

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- -

 

Per Serving (excluding unknown items): 342 Calories; 8g Fat (19.9%

calories from fat); 20g Protein; 51g Carbohydrate; 18g Dietary Fiber;

0mg Cholesterol; 638mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 1/2

Lean Meat; 2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

 

NOTES : Serve with rice, couscous or creamy mashed potatoes.

Different mushrooms or mustards change flavor and intensity of the

dish; brown mushrooms like crimini or baby portabellas are preferred

for stronger flavor.

 

Personal Notes: Cooking lentils - To cook the lentils rinse about 2/3

cup lentils. Place them in a saucepan with 1-1/3 cups of water. Bring

to boiling; reduce heat. Simmer covered for 15 to 20 minutes for

green and yellow varieties or 3 to 5 minutes for red. Drain. There

are also pressure cooker methods out there, but I find that this

method cooks them sufficiently for my recipes.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0