Indian Lentils and Rice

Indian Lentils and Rice

Lentils are the "dahling" of Indian cuisine. Here, they're spiced up with ginger, red pepper, garlic and many other flavor-packed ingredients.

Prep Time

15

Minutes

Total Time

55

Minutes

Makes

6

servings

8
medium green onions, chopped (1/2 cup)
1
tablespoon finely chopped gingerroot
1/8
teaspoon crushed red pepper
2
garlic cloves, finely chopped
5 1/4
cups vegetable broth
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 Yoplait® Fat Free plain yogurt (from 2-lb container)
  1. Spray 3-quart saucepan with cooking spray. Cook onions, gingerroot, red pepper and garlic in saucepan over medium heat 3 to 5 minutes, stirring occasionally, until onions are tender.
  2. 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.
  3. Stir in tomato, coconut and mint. Serve over rice and with yogurt.
Makes 6 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Did You Know?
The term dal (or dahl) is a spicy East Indian dish often made with lentils. In India, dal also refers to many varieties of pulses (the dried seeds of legumes) that include beans, peas and lentils.
Health Twist
Love those lentils because they are a good source of iron and phosphorus, as well as vitamins A and B and calcium.

Nutrition Information:

1 Serving (1 Serving)
  • Calories 340
    • (Calories from Fat 20),
  • Total Fat 2 1/2g
    • (Saturated Fat 1 1/2g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 1380mg;
  • Total Carbohydrate 61g
    • (Dietary Fiber 9g,
    • Sugars 9g),
  • Protein 18g;
Percent Daily Value*:
    Exchanges:
    • 3 Starch;
    • 0 Fruit;
    • 1 Other Carbohydrate;
    • 0 Skim Milk;
    • 0 Low-Fat Milk;
    • 0 Milk;
    • 0 Vegetable;
    • 1 Very Lean Meat;
    • 0 Lean Meat;
    • 0 High-Fat Meat;
    • 0 Fat;
    Carbohydrate Choices:
    • 4;
    *Percent Daily Values are based on a 2,000 calorie diet.