BARBEQUE LENTILS
SERVES 8 TO 10 PORTIONS
2 cups (384 g) (14oz) dried green lentils
4 cups (940 ml) water
2 tsp olive oil
1⁄2 cup (80 g) (2.8oz) chopped red onion
3 medium carrots, peeled and trimmed, minced
1⁄2 cup (120 g) (4.2oz) organic ketchup
1⁄4 cup (66 g) (2.3oz) tomato paste
1⁄2 cup (120 ml) water
1⁄4 cup (60 ml) apple cider vinegar
(See Recipe Note.)
2 tbsp (30 ml) liquid smoke
2 tbsp (40 g) (1.4oz) agave nectar or pure maple syrup
2 tbsp (30 ml) vegan Worcestershire sauce
2 tbsp (30 g) (1.1oz) Dijon mustard
1 1⁄2 tsp onion powder
1⁄2 to 1 scant tsp fine sea salt, or to taste
1/8 to 1/2 tsp cayenne pepper, or to taste
NUTRITIONAL VALUES
Calories: 170kcal
Fat: 11g (2.6g S.Fat)
Carbs: 15.4g
Protein: 4.5g
Sugar: 9.6g
Sodium: 206mg
METHOD
Rinse and drain the lentils thoroughly. Pick through them to get rid of any stones or debris. Fill a large pot halfway with water and place them in it. Bring to a low boil over medium-high heat, then lower to a simmer. Cook, uncovered, for 30 minutes, or until tender but not mushy. If necessary, add a little more water to cover the lentils. The cooking time will vary according to the freshness of the lentils. Drain and set aside once cooked.
In a medium skillet over medium-high heat, heat the oil. Reduce the heat to medium and cover with a lid after adding the onion and carrots. Cook for about 10 minutes, stirring occasionally, until the vegetables are tender.
Preheat the oven to 350°F (180°C, or gas mark 4).
Whisk together the ketchup, tomato paste, water, apple cider vinegar, liquid smoke, agave or maple syrup, Worcestershire sauce, mustard, onion powder, salt, and cayenne pepper in a 10-inch (25-cm) oven-safe dish. Stir in the cooked lentils and carrots until evenly coated with the sauce. Bake for 30 minutes, or until the edges of the sauce are slightly caramelized.
Once cooled, this dish can be covered and refrigerated for up to 5 days. It can also be frozen for up to 3 months.
In a medium skillet over medium-high heat, heat the oil. Reduce the heat to medium and cover with a lid after adding the onion and carrots. Cook for about 10 minutes, stirring occasionally, until the vegetables are tender.
Preheat the oven to 350°F (180°C, or gas mark 4).
Whisk together the ketchup, tomato paste, water, apple cider vinegar, liquid smoke, agave or maple syrup, Worcestershire sauce, mustard, onion powder, salt, and cayenne pepper in a 10-inch (25-cm) oven-safe dish. Stir in the cooked lentils and carrots until evenly coated with the sauce. Bake for 30 minutes, or until the edges of the sauce are slightly caramelized.
Once cooled, this dish can be covered and refrigerated for up to 5 days. It can also be frozen for up to 3 months.
RECIPE NOTES
This recipe yields a zesty barbecue sauce, just the way we like it. So, if you prefer to take it easy with the vinegar, use only 2 tbsp (30 ml) and increase the water to 1/2 cup plus 2 tbsp (150 ml).
