Lentils and Rice
Equipment
- Cutting Board
- Knife
- sauce pan
- Bowl
Ingredients
- Ingredients
- 4 cups low-sodium chicken or vegetable broth
- 1 cup lentils dry
- 1 Tablespoon vegetable oil
- 2 large onions peeled and sliced
- ½ cup whole grain brown rice
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 2 Tablespoons chopped cilantro optional
Instructions
- Directions
- Wash hands with warm water and soap. Wash fresh vegetables before preparing.
- Heat the broth in a saucepan.
- Add the lentils and simmer 20 minutes.
- While the lentils are cooking, heat the oil in a large high sided skillet on medium high.
- Cook onions in the skillet until golden brown.
- Take half the onions out of the pan and set aside.
- Add the remaining onions, rice, salt, and pepper to the simmering lentils.
- Cover and bring to a boil.
- Reduce the heat and cook very slowly about 20 minutes or until the lentils and rice are tender.
- Serve in a bowl. Top with the reserved onions and chopped cilantro.
Notes
Nutrition Facts (Per Serving)
Calories, 331; carbohydrate, 56 g; protein, 16 g; total fat, 5 g; saturated fat, 0.5 g; trans fat, 0 g; cholesterol, 0 mg; fiber, 10 g; total sugars, 6 g; sodium, 295 mg; calcium, 63 mg; folate, 19 mcg; iron, 4 mg; percent of calories from fat, 12.8%.
Makes 4 servings, approximately 1 cup each
Calories, 331; carbohydrate, 56 g; protein, 16 g; total fat, 5 g; saturated fat, 0.5 g; trans fat, 0 g; cholesterol, 0 mg; fiber, 10 g; total sugars, 6 g; sodium, 295 mg; calcium, 63 mg; folate, 19 mcg; iron, 4 mg; percent of calories from fat, 12.8%.
Makes 4 servings, approximately 1 cup each
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