Fragrant Red Lentils with Rice

Becky Luigart-Stayner

This red lentils and rice recipe calls for a fragrant blend of seasonings and herbs. Garam masala is an Indian blend of dry-roasted, ground spices that includes up to a dozen different flavors ranging from cinnamon to fennel to black pepper; it can be found with other spices in many large supermarkets or speciality food shops.

Yield: 5 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 409
  • Calories from fat: 20%
  • Fat: 9.3g
  • Saturated fat: 3.8g
  • Monounsaturated fat: 2.7g
  • Polyunsaturated fat: 2.1g
  • Protein: 20.6g
  • Carbohydrate: 63.4g
  • Fiber: 9.5g
  • Cholesterol: 13mg
  • Iron: 6.6mg
  • Sodium: 427mg
  • Calcium: 104mg

Ingredients

  • 1 tablespoon vegetable oil
  • 1 cup diced onion
  • 1 teaspoon grated peeled fresh ginger
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • 2 garlic cloves, minced
  • 2 bay leaves
  • 3 cups water
  • 1 1/2 cups dried small red lentils
  • 3/4 teaspoon salt
  • 2 tablespoons butter or stick margarine
  • 3/4 cup chopped green onions
  • 1 tablespoon seeded minced jalapeño pepper
  • 3 tablespoons fresh lime juice
  • 2 tablespoons minced fresh cilantro
  • 1 teaspoon garam masala
  • 2 1/2 cups hot cooked brown basmati or brown rice
  • 5 tablespoons low-fat plain yogurt

Preparation

  1. Heat the vegetable oil in a large saucepan over medium-high heat. Add diced onion, and sauté 6 minutes or until onion begins to brown. Add the ginger and next 5 ingredients (ginger though bay leaves), and sauté for 1 minute. Add 3 cups water, lentils, and salt, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until lentils are tender. Discard bay leaves.
  2. Melt butter in a small skillet over medium heat. Add green onions and jalapeño; sauté 5 minutes. Add to the lentil mixture; stir in juice, cilantro, and garam masala.
  3. Place 1/2 cup rice into each of 5 shallow bowls; spoon 3/4 cup lentil mixture over rice. Top each serving with 1 tablespoon yogurt.
  4. Note: Because jalapeño peppers can vary in heat intensity, you may wish to adjust the amount used based on your own preference for hot and spicy foods.
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