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Today's Special: Indian Lentils and Rice

Today's Special: Indian Lentils and Rice

I have a confession to make: I used to be afraid of cooking beans. I was incredibly nervous about the soaking overnight thing and always wanted to make a bean recipe in a specific moment for a certain need, usually when I did not have the time or patience to soak anything overnight. I got over all of this quite quickly when I realized that lentils (which happen to be one of my favorite beans) don't have to be soaked for the requisite 24 hours. I immediately started to experiment with lentils in the kitchen and found that they are a hearty dish to make for vegetarians, great for enhancing salads and awesome at thickening soups. Tonight's version has Indian flavorings and when served over rice - which cooks in the same amount of time as the lentils - will make a delicious and healthy dinner. Get the recipe,

Indian Lentils and Rice
From Betty Crocker

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 (12 ounces) dried lentils, sorted and 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

  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.

Serves 6.

Nutrition Information: 1 Serving: Calories 300 (Calories from Fat 25 ); Total Fat 3 g (Saturated Fat 2 g); Cholesterol 0mg; Sodium 1130 mg; Total Carbohydrate 60 g (Dietary Fiber 12 g); Protein 19 g Percent Daily Value*: Vitamin A 20 %; Vitamin C 10 %; Calcium 18 %; Iron 34 % Exchanges: 4 Starch

*Percent Daily Values are based on a 2,000 calorie diet.

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