Spiced Lentils and Rice

Author: Canadian Living

Lentils up the iron and vitamins A and B in this fibre-rich one-pot meal.

  • Portion size 4 servings

Ingredients

  • 1 tablespoon vegetable oil
  • 2 onions chopped
  • 3 cloves garlic minced
  • 1 1/2 teaspoon ground cumin
  • 1 teaspoon curry paste
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 4 carrots sliced
  • 1 cup basmati rice
  • 1 cup long-grain rice
  • 2 cups vegetable stock
  • 1 can lentils drained and rinsed
  • 1 apple (unpeeled)
  • 4 green onions sliced
  • 1/2 cup low-fat plain yogurt

Method

In saucepan, heat oil over medium heat; cook onions, garlic, cumin, curry paste, cinnamon and salt, stirring often, for about 5 minutes or until softened. Stir in carrots and rice; cook, stirring occasionally, for 1 minute. Pour in stock; bring to boil. Reduce heat, cover and simmer for about 20 minutes or until rice is tender and most of the liquid is absorbed. Stir in lentils, apple and green onions; cook, covered, for 5 minutes or until lentils are heated through. Serve with a dollop of yogurt.

 

Nutritional facts Per serving: about

  • Sodium 921 mg
  • Protein 17 g
  • Calories 428.0
  • Total fat 6 g
  • Cholesterol 2 mg
  • Saturated fat 1 g
  • Total carbohydrate 80 g

%RDI

  • Iron 38.0
  • Fibre 0.0
  • Folate 96.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 14.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 183.0
  • Vitamin C 17.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Food

Spiced Lentils and Rice

Login