Indian Lentils With Rice Recipe

Summary

Health IndexAverageCuisine
Course

Ingredients

 Vegetable oil2 Tablespoon
 Yellow onions2 Medium, thinly sliced
 Chicken stock/Vegetable stock low sodium chicken broth / water3 Cup (48 tbs)
 Garlic2 Clove (10 gm), minced
 Ground cumin1 Teaspoon
 Curry powder1 Teaspoon
 Ground cardamom1⁄2 Teaspoon
 Ground cinnamon1⁄2 Teaspoon
 Ground ginger1⁄2 Teaspoon
 Ground red pepper1⁄8 Teaspoon (Cayenne)
 Sugar1⁄8 Teaspoon
 Tomato juice1 Cup (16 tbs)
 Long grain brown rice3⁄4 Cup (12 tbs)
 Dried brown lentils3⁄4 Cup (12 tbs), sorted and rinsed
 Carrots4 Small, peeled and sliced 1/4 inch thick
 Plain non fat yogurt1 Cup (16 tbs)
 Minced fresh mint/Cilantro / coriander / parsley1 Tablespoon (For Garnish)

Nutrition Facts

Serving size: Complete recipe

Calories 1747 Calories from Fat 417

% Daily Value*

Total Fat 47 g72.7%

Saturated Fat 7.4 g36.8%

Trans Fat 0 g

Cholesterol 26.6 mg

Sodium 1363.6 mg56.8%

Total Carbohydrates 270 g90.1%

Dietary Fiber 20.7 g82.8%

Sugars 44.6 g

Protein 74 g147%

Vitamin A 708.8% Vitamin C 136.2%

Calcium 39.1% Iron 93.2%

*Based on a 2000 Calorie diet

Directions

1 ln a large heavy saucepan, heat the oil over moderately high heat until very hot but not smoking.
Add the onions and stir to coat with the oil.
Add 1/4 cup of the stock, reduce the heat to low, cover, and cook for 5 minutes or until the onions are soft.
Uncover, raise the heat to moderate, and continue to cook, stirring constantly, 3 minutes more or until the onions are golden.
2 Add the garlic, cumin, curry powder, cardamom, cinnamon, ginger, red pepper, sugar, remaining 2 3/4 cups of stock, tomatojuice, rice, lentils, and carrots.
Bring the liquid to a boil, then lower the heat, cover, and simmer for 30 minutes.
3 Uncover and stir the mixture.
If it seems dry, add 1/4 to 1/2 cup of water until the liquid just covers it.
Continue to cook for 10 to 15 minutes or until the lentils are tender.
Top each portion with 1/4 cup of yogurt and a sprinkling of fresh herbs if desired
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