Lentils are the "dahling" of Indian cuisine. Here, they're spiced up with ginger, red pepper, garlic and many other flavor-packed ingredients.
Indian Lentils and Rice
- Prep Time 15 min
- Total 55 min
- Servings 6
- Ingredients 13
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)
Instructions
-
Step1Spray 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.
-
Step2Stir 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.
-
Step3Stir in tomato, coconut and mint. Serve over rice and with yogurt.
Nutrition
340
Calories
2 1/2g
Total Fat
18g
Protein
61g
Total Carbohydrate
9g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 340
- Calories from Fat
- 20
- 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
4Tips from the Betty Crocker Kitchens
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