Red Lentils with Vegetables and Brown Rice
This recipe makes a lot, but the dish tastes even better the second day and lends itself well to variations. For instance, you can warm the leftovers and serve them in whole-grain pita pockets or add 1 tablespoon fat-free Italian or balsamic vinaigrette and 1/2 cup chopped raw vegetables to every 1/2 cup cooked and chilled red lentils.
Recipe information
Yield
serves 8, scant 1 1/2 cups per serving
Ingredients
Preparation
Step 1
In a stockpot, heat the oil over medium-high heat, swirling to coat the bottom. Cook the carrots and garlic for 2 to 3 minutes, or until the carrots are slightly tender, stirring frequently.
Step 2
Stir in the remaining ingredients except the brown rice. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 30 minutes, or until the lentils are tender. Using the stirring spoon, break up any large pieces of tomato.
Step 3
Stir in the rice. Cook, covered, for 12 to 15 minutes, or until the rice is tender.
Cook’s Tip on Red Lentils
Step 4
Red lentils are colorful (more orange than red), are versatile, and take less time to cook than other varieties. You may need to go to a grocery or health food store that sells items in bulk to find them.
nutrition information
Step 5
(Per Serving)
Step 6
Calories: 216
Step 7
Total Fat: 3.0g
Step 8
Saturated: 0.0g
Step 9
Trans: 0.0g
Step 10
Polyunsaturated: 0.5g
Step 11
Monounsaturated: 1.5g
Step 12
Cholesterol: 0mg
Step 13
Sodium: 266mg
Step 14
Carbohydrates: 37g
Step 15
Fiber: 6g
Step 16
Sugars: 4g
Step 17
Protein: 10g
Step 18
Dietary Exchanges
Step 19
2 Starch
Step 20
1 Vegetable
Step 21
1/2 Lean Meat
