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Spiced Lentils And Peas With Brown Rice

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  Brown rice 3⁄4 Cup (12 tbs)
  Low sodium chicken stock 2 Tablespoon
  Chopped onion 1 Cup (16 tbs)
  Garlic 2 Clove (10 gm), minced
  Cooked yellow split peas 1 1⁄4 Cup (20 tbs) (1/2 Cup Dried)
  Cooked lentils 1 1⁄4 Cup (20 tbs) (1/2 Cup Dried)
  Ground cumin 2 Teaspoon
  Ground coriander 1 Teaspoon
  Turmeric 1 Teaspoon
  Salt 3⁄4 Teaspoon
  Black pepper 1⁄4 Teaspoon
  Frozen green peas 10 Ounce, thawed (1 Package)
  Plain low fat yogurt 1⁄2 Cup (8 tbs)

1. Bring 1 1/2 cups of water to a boil in a medium-size saucepan. Stir in the rice, reduce the heat to low, cover and cook 40 minutes, or until the water is completely absorbed. Remove the pan from the heat and set aside.
2. Combine the stock, onion and garlic in a large saucepan and cook over medium heat 5 minutes. Add the split peas, lentils, cumin, coriander, turmeric, salt, pepper and 2/3 cup of water; reduce the heat to low, cover and cook, stirring occasionally, 10 minutes. Add the green peas and cook another 5 minutes, or until the peas are hot.
3. Divide the rice among 4 plates and spoon the lentil mixture on top. Top each serving with 2 tablespoons of yogurt.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size

Calories 385 Calories from Fat 37

% Daily Value*

Total Fat 4 g6.6%

Saturated Fat 0.81 g4%

Trans Fat 0 g

Cholesterol 1.7 mg0.6%

Sodium 605 mg25.2%

Total Carbohydrates 70 g23.2%

Dietary Fiber 14.2 g57%

Sugars 11.6 g

Protein 18 g36.9%

Vitamin A 13.5% Vitamin C 56%

Calcium 14.1% Iron 29%

*Based on a 2000 Calorie diet

Spiced Lentils And Peas With Brown Rice Recipe