Indian Lentils and Rice
6 servings
Equipment
Ingredients
- 8 medium green onions chopped (1⁄2 cup)
- 1 tablespoon finely chopped gingerroot
- 1 ⁄8 teaspoon crushed red pepper flakes
- 2 cloves garlic finely chopped
- 3 cans 14 oz each vegetable broth (51⁄4 cups)
- 1 1 ⁄2 cups dried lentils 12 oz, sorted, rinsed
- 1 teaspoon ground turmeric
- 1 ⁄2 teaspoon salt
- 1 large tomato chopped (1 cup)
- 1 ⁄4 cup shredded coconut
- 2 tablespoons chopped fresh mint leaves or 2 teaspoons dried mint leaves
- 3 cups hot cooked rice
- 1 1 ⁄2 cups plain fat-free yogurt from 2-lb container
Instructions
- Spray 3-quart saucepan with cooking spray.
- Add onions, gingerroot, pepper flakes and garlic; cook over medium heat 3 to 5 minutes, stirring occasionally, until onions are tender.
- Stir in 5 cups of the broth, the lentils, turmeric and salt.
- Heat to boiling.
- Reduce heat; cover and simmer 25 to 30 minutes, adding remaining broth if needed, until lentils are tender.
- Stir in tomato, coconut and mint.
- Serve over rice and with yogurt.
Notes / Tips / Wine Advice:
This lentil dish is easy to love because it’s a rich source of iron, as well as a good source of vitamin A and calcium.
Nutritional Information
Calories: 330 kcal