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Indian Lentils and Rice

6 servings
Preparation 55 minutes
Deel op Facebook Print Recipe

Equipment

  • 3-quart saucepan

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 & 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.

Nutrition values

Calories: 330 kcal
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Course; Rice
Cuisine; India
Diets; Low Fat / Vegetarian