Curried Lentils on Brown Rice

By Enrico & Valerie Forte, Authors of The Mediterranean Diet eBook


Recipe: Curried Lentils on Whole Rice

Summary: In order to maintain our way of life, mankind must make environmental changes. One pain free way to make a personal transformation is to incorporate several meatless meal days into the weekly dinner menus. When you need a delicious vegetarian dish, consider cooking curried lentils to serve over whole grain rice.

Ingredients

  • 1 cup lentils
  • 2 cups vegetable stock
  • ½ teaspoon salt
  • 1 diced onion
  • 1 teaspoon curry powder
  • 1 ½ cups cooked whole grain rice

Instructions

  1. You will need to soak your lentils in cold water overnight before preparing the curried dish. After your lentils have softened, you will need to drain them in a colander.
  2. Your next step is to cook the lentils in 2 cups of vegetable stock with ½ teaspoon of salt, the onion and 1 teaspoon of curry powder. You need to cook the lentils until they are soft, which will take at least an hour.
  3. Once the dish has become the consistency of a stew, it’s ready for you to serve over hot whole grain cooked rice.

Quick notes

When you are cooking your curry dish, it is best to prepare your recipe with homemade vegetable stock, which will take about an hour to complete.

How to cook whole rice: Rinse rice in a strainer under cold running water for 30 seconds, swirling the rice around with your hand. Meanwhile, bring water to a boil in a large pot over high heat. When water boils, add the rice, stir it once. Turn heat to medium and boil, uncovered, for 30 minutes, stirring occasionally. After 30 minutes, pour the rice into a strainer over the sink. Let the rice drain for 10 seconds, then return it to the pot, off the heat. Immediately cover the pot with a tight-fitting lid and set it aside to allow the rice to steam for 10 minutes (if your pot lid isn’t extremely tight, place a piece of aluminum foil over pot then place the lid on top of foil for a tighter seal). After ten minutes, uncover rice, fluff with a fork, and season with salt to taste.

Preparation time: 10 minute(s)

Cooking time: 1 hour(s)

Diet type: Vegan

Diet tags: Low calorie, Reduced fat, High protein

Number of servings (yield): 4

Calories: 435

Fat: 1

Protein: 16

My rating 5 stars:  ★★★★★ 1 review(s)

By Mediterranean Book
Published: June 15,2012

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Filed Under: Beans and Legumes, Dinners, Grains and Rice, Low Calorie, Lunches, Uncategorized, Vegetarian and Vegan

Comments

  1. Don says:

    Maybe include Total Carbohydrates and fiber content per serving for us diabetics :-)
    FYI, I recommend this site to all my diabetes patients. Great work!!

    Reply
    • Enrico says:

      Thank you so much Don!
      We’ll add carbs and fiber data too :-) But be sure we always suggest recipes based on low glicemic idex foods (as you can see we always suggest to eat whole grains, no sugar added foods, veggies and fruit)

      Ciao!

      Reply
  2. G says:

    There are different kind of lentils in the Market. Which one to use in this recipe. Also what are the ingredients of curry powder? Thanks

    Reply
    • Enrico says:

      Hello G,

      You can use the type you like to most…I actually prefer the green and red ones.

      Reply
  3. Judy E. says:

    What about the latest news about rice containing arsenic? Do we need to eliminate rice from our diets now?

    Reply

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