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Indian Lentils and Rice

indian lentils and rice Entree Indian
Indian Lentils and Rice
  • Prep 15 min
  • Total 55 min
  • Servings 6

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

Updated March 24, 2011

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)

Steps

  • 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.

  • 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 Facts

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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