Name: Savory Penne with Lentils and Kale
Yield: 6
Ingredients: 0.5 cup brown lentils; 1 tablespoon light olive oil; 0.5 cup onion, chopped; 1 teaspoon garlic, minced; 2 cups dry whole-wheat penne pasta; 1.5 cups canned crushed tomatoes; 0.25 teaspoon salt; 0.125 teaspoon black pepper; 0.5 teaspoon dried oregano; 0.5 teaspoon dried basil; 1 cup frozen kale, chopped; 0.25 cup walnuts, chopped; 2 tablespoons fresh parsley, for garnish

Instructions

Rinse the brown lentils in a fine-mesh strainer and remove any debris.
Heat the olive oil in a large nonstick skillet over medium heat for 1 minute.
Add the chopped onion and cook for 4 minutes, stirring occasionally.
Add the minced garlic and cook for 1 minute, stirring constantly.
Add the lentils, whole-wheat penne, crushed tomatoes, 2.5 cups (600 milliliters) water, salt, black pepper, oregano, and basil.
Stir well to combine.
Cover with a lid, reduce the heat to low, and cook for 18 minutes.
Remove the lid and place the frozen kale on top of the mixture.
Replace the lid and cook for an additional 4 minutes, or until the lentils are tender.
Divide among serving bowls.
Top evenly with the chopped walnuts and fresh parsley before serving.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 217kcal

% Daily Value *
Total Fat 6g10%
Saturated Fat 1g5%
Total Carbohydrate 35g12%
Dietary Fiber 7g29%
Sugars 5g
Protein 9g18%

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

Note

Mild in flavor but rich in nutrition, brown lentils are a plant-based powerhouse packed with protein, fiber, and essential minerals like iron and folate. Their high fiber content supports digestive health and helps regulate blood sugar, while their protein contributes to muscle maintenance and satiety.

Light and heart-healthy, olive oil is rich in monounsaturated fats and antioxidants that support cardiovascular wellness. It also contains anti-inflammatory compounds like oleocanthal, which may contribute to reduced inflammation and support brain health.

A nutrient-dense leafy green, kale is loaded with vitamins A, C, and K, which are important for immune function, bone health, and skin. Its fiber, antioxidants, and phytonutrients also support detoxification and may help reduce chronic disease risk.

Crunchy and nutrient-rich, walnuts are an excellent source of omega-3 fatty acids, which support brain and heart health. They also offer antioxidants, protein, and fiber that contribute to improved cholesterol levels and reduced inflammation.

Savory Penne with Lentils and Kale