Fructose Free Balsamic-Rosemary Lentil Pasta with White Beans & Kale

Total time50 min

Prep time15 min

Cook time35 min

Fructose Free Balsamic-Rosemary Lentil Pasta with White Beans & Kale

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Ingredients

4 servings

For the lentils

1 cup french green lentils (du puy), rinsed
3 cups water
½ tsp salt

For the pasta

10 oz whole wheat pasta (such as penne or rigatoni)
Eden Foods Organic Udon Whole Grain Pasta Ronzoni Healthy Harvest Whole Wheat Pasta & Ancient Grains Thin Spaghetti 12 oz. Box De Cecco Fusilli No. 34 Slow Dried Whole Wheat Pasta Ronzoni Healthy Harvest Whole Wheat Pasta & Ancient Grains 100% Whole Grain Penne Rigate 12 oz Al Dente Pasta Artisanal Fettuccine Whole Wheat - 12 Oz
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For the sauce

3 tbsp extra virgin olive oil
4 cloves garlic, thinly sliced
1 tbsp fresh rosemary, finely chopped
½ tsp red pepper flakes
3 tbsp balsamic vinegar
Ingredient note
Balsamic vinegar is made from grape must and carries some fructose that a low fructose diet limits; the small amount used here (about two and a half teaspoons per serving) keeps the fructose load low, so it is likely Low Fructose. If you prefer to always avoid balsamic vinegar, please tap it and change its rating to Red.
1 can (15 oz) white beans (cannellini), drained and rinsed
1 bunch lacinato kale (about 8 oz), stems removed, leaves roughly chopped
½ cup pasta cooking water, reserved
½ tsp salt, plus more to taste
¼ tsp black pepper, plus more to taste
1 tsp lemon zest
1 tbsp lemon juice

For serving

2 tbsp fresh flat-leaf parsley, roughly chopped (optional)
2 tbsp toasted pine nuts or dry-roasted walnuts (optional)

Instructions

1
Combine the rinsed lentils, 3 cups water, and 1/2 tsp salt in a medium saucepan over medium-high heat. Bring to a boil, then reduce heat to a steady simmer and cook, uncovered, until the lentils are tender but still hold their shape, 20–25 minutes. Drain any excess water and set aside.
2
While the lentils cook, bring a large pot of well-salted water to a boil. Cook the pasta according to package directions until al dente — tender with a slight resistance at the center. Before draining, ladle out 1/2 cup of the starchy cooking water and set it aside. Drain the pasta in a colander.

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