Spiced Lentils and Rice
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| cal | 0 serving:lt;/bgt; |
| pro | 17 g |
| total fat | 6 g |
| sat. fat | 1 g |
| carb | 80 g |
| fibre | 9 g |
| chol | 2 mg |
| sodium | 921 mg |
| % RDI: | - |
| calcium | 14 |
| iron | 38 |
| vit A | 183 |
| vit C | 17 |
| folate | 96 |
Lentils up the iron and vitamins A and B in this fibre-rich one-pot meal.
Ingredients
- 1 tbsp vegetable oil
- 2 onions, chopped
- 3 cloves garlic, minced
- 1-1/2 tsp ground cumin
- 1 tsp curry paste
- 1/2 tsp cinnamon
- 1/2 tsp salt
- 4 carrots, sliced
- 1 cup basmati rice or long-grain rice
- 2 cups vegetable stock
- 1 can (19 oz/540 mL) lentils, drained and rinsed
- 1 diced apple, (unpeeled)
- 4 green onions, sliced
- 1/2 cup low-fat plain yogurt
Preparation
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.
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