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Indian Lentils and Rice

Indian Lentils and Rice
Recipe Tip
Lentil Logic
Legumes, such as lentils supply plenty of folic acid. Important to help form healthy blood cells and for a healthy pregnancy, folic acid is a much needed nutrient.
Did You Know?
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.

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Based on 4 ratings

Lentils are the "dahling" of Indian cuisine. Here, they're spiced up with ginger, red pepper, garlic and many other flavor-packed ingredients. From eatbetteramerica.
Prep Time:15 min
Start to Finish:55 min
makes:6 servings
8medium green onions, chopped (1/2 cup)
1tablespoon finely chopped gingerroot
1/8teaspoon crushed red pepper
2garlic cloves, finely chopped
5 1/4cups vegetable broth
1 1/2cups dried lentils (12 oz), sorted, rinsed
1teaspoon ground turmeric
1/2teaspoon salt
1large tomato, chopped (1 cup)
1/4cup shredded coconut
2tablespoons chopped fresh mint leaves or 2 teaspoons dried mint leaves
3cups hot cooked rice
1 1/2cups Yoplait® Fat Free plain yogurt (from 2-lb container)
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.
Nutritional Information
1 Serving: Calories 340 (Calories from Fat 20); Total Fat 2 1/2g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 1380mg; Total Carbohydrate 61g (Dietary Fiber 9g, Sugars 9g); Protein 18g Percent Daily Value*: Vitamin A 15%; Vitamin C 8%; Calcium 15%; Iron 35% Exchanges: 3 Starch; 1 Other Carbohydrate; 0 Vegetable; 1 Very Lean Meat Carbohydrate Choices: 4 
*Percent Daily Values are based on a 2,000 calorie diet.
Yoplait is a registered trademark of YOPLAIT MARQUES (France) used under license.
 
3 Reviews

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really yummy lentils
try adding a little curry paste to this for a little extra spiciness!
Posted at 12:11 PM on May 24 2010 by grantsanders
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Indian Lentils and Rice
I added some red curry paste and eliminated the coconut--a little spicier, but that's what I like.
Posted at 11:44 AM on February 9 2009 by Lisa
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Thought this was an intriguing recipe. Didn't think, however, it would be as tasty as it was. My wife, who hates lentils, really liked this dish. The yogurt added a coolness to the dish.
Posted at 11:08 AM on December 15 2008 by Bob
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