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Polenta with Red Lentil Sauce

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Servings: Serves 4

Cook Time: 10 minutes

Prep Time: 15 minutes


2 cups reduced-sodium vegetable broth
2/3 cup red lentils
2 teaspoon olive oil
3/4 cup chopped onions
3/4 cup diced tomato
2 teaspoon Balsamic Vinegar
1/4 teaspoon fennel seeds (optional)
1 (18 oz.) tube prepared italian polenta (found in the International aisle)


1. In a large saucepan, bring the broth to a boil over high heat. Meanwhile, rinse the lentils under cold water in a colander until the water runs clear. When broth is bubbling, add rinsed lentils and stir well. Cook over medium-high heat, covered, for 5 to 10 minutes, stirring occasionally, until most of the broth is absorbed. If it starts to stick at the bottom, lower heat to medium-low. Cover and turn off heat.
2. While lentils cook, heat olive oil in a large nonstick skillet. Add onions and tomatoes and saute for 5 to 7 minutes, until onions soften and begin to brown. When lentils are done cooking, add the onion mixture to the lentils. Add vinegar, black pepper, and fennel seeds, if using. Stir well, then cover.
3. Slice polenta into 8 pieces. Wipe skillet clean with a paper towel. Spray skillet with olive oil cooking spray and heat over high heat. Add polenta to heated pan and saute until bottoms are brown, about 4 minutes. Spray the top of each slice with additional olive oil cooking spray, flip, and saute the second side until it beginsto brown.
4. To serve, divide arugula among 4 plates. Top each with 2 slices of polenta, then ladle lentil sauce over the polenta. Top each serving with 1 Tbsp. carrot matchsticks and serve immediately.
Source: fresh Magazine May, June 2010

Nutritional Information

* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 510 kcal (25%)
Calories from Fat 27 kcal (0%)
Total Fat 3 g (4%)
Saturated Fat 0 g (0%)
Cholesterol 0 mg (0%)
Sodium 320 mg (13%)
Total Carbohydrates 104 g (34%)
Dietary Fiber 14 g (56%)
Protein 18 g (30%)
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a

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