Indian Lentils With Rice
|Vegetable oil||2 Tablespoon|
|Yellow onions||2 Medium, thinly sliced|
|Chicken stock/Vegetable stock low sodium chicken broth / water||3 Cup (48 tbs)|
|Garlic||2 Clove (10 gm), minced|
|Ground cumin||1 Teaspoon|
|Curry powder||1 Teaspoon|
|Ground cardamom||1⁄2 Teaspoon|
|Ground cinnamon||1⁄2 Teaspoon|
|Ground ginger||1⁄2 Teaspoon|
|Ground red pepper||1⁄8 Teaspoon (Cayenne)|
|Tomato juice||1 Cup (16 tbs)|
|Long grain brown rice||3⁄4 Cup (12 tbs)|
|Dried brown lentils||3⁄4 Cup (12 tbs), sorted and rinsed|
|Carrots||4 Small, peeled and sliced 1/4 inch thick|
|Plain non fat yogurt||1 Cup (16 tbs)|
|Minced fresh mint/Cilantro / coriander / parsley||1 Tablespoon (For Garnish)|
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
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 mg8.9%
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