Lentil And Carrot Stew With Yogurt Topping
|Olive oil||2 Tablespoon|
|Yellow onions||3 Large, coarsely chopped|
|Dried lentils||1 Cup (16 tbs), sorted and rinsed|
|Long grain brown rice||3⁄4 Cup (12 tbs)|
|Water||3 1⁄2 Cup (56 tbs)|
|Garlic||2 Clove (10 gm), crushed|
|Ground cinnamon||1⁄2 Teaspoon|
|Ground cloves||1⁄4 Teaspoon|
|Ground red cayenne pepper||1⁄8 Teaspoon|
|Carrots||3 Large, peeled and coarsely chopped|
|Plain low fat yogurt/1 cup sour cream||2 Cup (32 tbs)|
Heat the oil in a 4-quart Dutch oven over moderate heat for 1 minute.
Add the onions and saute, stirring often, for 12 to 15 minutes or until dark brown.
Transfer half of the onions to a plate and set aside.
Add the lentils and rice to the onions remaining in the Dutch oven, and cook, stirring, for 1 minute.
Add the water, garlic, cinnamon, cloves, and red pepper, and cook, uncovered, for 20 minutes.
Add the carrots and cook, uncovered, 20 to 25 minutes more or until the rice and carrots are tender.
Spoon into a large serving bowl and scatter the reserved onions on top.
For the topping, spoon the yogurt into a serving bowl and pass separately.
Serving size: Complete recipe
Calories 2313 Calories from Fat 386
% Daily Value*
Total Fat 44 g67.6%
Saturated Fat 9.9 g49.7%
Trans Fat 0 g
Cholesterol 27.1 mg9%
Sodium 530.4 mg22.1%
Total Carbohydrates 396 g131.9%
Dietary Fiber 94.3 g377.4%
Sugars 47.3 g
Protein 95 g189.5%
Vitamin A 728.1% Vitamin C 48.4%
Calcium 108.9% Iron 101%
*Based on a 2000 Calorie diet