Vegetable Rice With Lentils
|Green chilies||6 , chopped|
|Onion||1 , sliced|
|Ginger puree||1⁄2 Teaspoon (Pulp)|
|Garlic puree||1⁄2 Teaspoon (Pulp)|
|Dried red chilies||1⁄2 Teaspoon, dried|
|Potato||1 , diced|
|Carrot||1 , diced|
|Moong dal||2 Tablespoon|
|Rice||2 Cup (32 tbs)|
|Water||3 Cup (48 tbs)|
|Lemon juice||6 Tablespoon|
|Chopped fresh coriander||2 Tablespoon|
Heat the oil in a heavy-based saucepan, add the curry leaves and green chillies, and fry for 2 minutes.
Add the onion and fry for 2-3 minutes over a medium heat.
Gradually add the tomatoes, ginger, garlic, dried red chillies, turmeric, diced potato, carrots and moong dhaal.
Once all the ingredients are blended, continue stir-frying, reducing the heat if necessary, for 2-3 minutes.
Now pour the rice in and continue to stir-fry the mixture in semi-circular movements.
Pour in the salt, water, lemon juice and fresh coriander and stir to mix together.
Bring to the boil, lower the heat, cover the pan and cook for 15-20 minutes, or until the rice is tender and the water has been absorbed, Leave the rice to stand for 5-7 minutes before serving.
Calories 468 Calories from Fat 114
% Daily Value*
Total Fat 13 g19.9%
Saturated Fat 1.8 g8.9%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 803.1 mg33.5%
Total Carbohydrates 79 g26.4%
Dietary Fiber 4.6 g18.5%
Sugars 4.7 g
Protein 9 g18%
Vitamin A 61.3% Vitamin C 93.9%
Calcium 6.1% Iron 9.6%
*Based on a 2000 Calorie diet