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    Red Lentil Rice

    PREP: 15 minutes COOK: 30 minutes STAND: 5 minutes MAKES 6 servings

    • 1 tablespoon olive oil
    • 1⁄2 cup chopped onion (1 medium)
    • 2 cloves garlic, minced
    • 1 teaspoon cumin seeds, crushed
    • 1⁄2 teaspoon salt
    • 1⁄8 teaspoon cayenne pepper
    • 11⁄3 cups uncooked basmati rice or long grain rice
    • 2 14-ounce cans vegetable broth
    • 1⁄2 cup water
    • 1 cup frozen peas
    • 1⁄2 cup dry red lentils, rinsed
    • 1⁄4 cup snipped fresh mint
    • 1 teaspoon garam masala
    • 1 recipe Yogurt Raita

    1. In a 4-quart Dutch oven heat olive oil over medium heat. Add onion, garlic, cumin seeds, salt, and cayenne pepper. Cook and stir for 2 minutes. Add rice; cook and stir for 1 minute more. Remove from heat. Carefully add broth and water. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes.
    2. Stir in peas and lentils. Return to boiling; reduce heat. Simmer, covered, for 8 to 10 minutes or until lentils are just tender.
    3. Remove from heat; stir in mint and garam masala. Cover and let stand for 5 minutes before serving. Serve with Yogurt Raita.

    PER SERVING: 274 cal., 3 g total fat (1 g sat. fat), 2 mg chol., 815 mg sodium, 51 g carb., 4 g fiber, 10 g pro.

    Yogurt Raita

    In a medium bowl combine 2⁄3 cup plain low-fat yogurt; 3⁄4 cup seeded, chopped cucumber; 1⁄2 cup chopped, seeded tomato; 1 tablespoon snipped fresh mint; 1⁄8 teaspoon salt; and a dash ground black pepper.

    make it vegan

    Substitute soy yogurt for the dairy yogurt in the raita.