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Indian Lentils and Rice

 11 Ratings
7 Comments
  • Prep Time 15 min
  • Total Time 55 min
  • Servings 6
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Lentils are the "dahling" of Indian cuisine. Here, they're spiced up with ginger, red pepper, garlic and many other flavor-packed ingredients.

Ingredients

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)

Directions

  • 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.

Expert Tips

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.

Love those lentils because they are a good source of iron and phosphorus, as well as vitamins A and B and calcium.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
340
Calories from Fat
20
% Daily Value
Total Fat
2 1/2g
4%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
1380mg
58%
Potassium
800mg
23%
Total Carbohydrate
61g
20%
Dietary Fiber
9g
36%
Sugars
9g
Protein
18g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
8%
8%
Calcium
15%
15%
Iron
35%
35%
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 Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
Yoplait is a registered trademark of YOPLAIT MARQUES (France) used under license.

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