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.
