Mediterranean-Style Lentils and Rice

recipe
Combine tangy kalamata olives, savory feta cheese, and rice with hearty lentils to make a rustic and flavorful Mediterranean-inspired dish.

Yield:

7 servings (serving size: 1 cup lentil mixture and 1 1/2 tablespoons cheese)

Recipe from

Recipe Time

Prep: 10 Minutes
Cook: 59 Minutes

Nutritional Information

Calories 309
Caloriesfromfat 20 %
Fat 6.9 g
Satfat 1.7 g
Protein 14.4 g
Carbohydrate 49.4 g
Fiber 6.7 g
Cholesterol 4 mg
Iron 3.9 mg
Sodium 851 mg
Calcium 95 mg

Ingredients

1 tablespoon olive oil
1 1/2 cups chopped onion (2 medium)
5 garlic cloves, minced
1 cup dried lentils
1 cup long-grain brown rice
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained
1/2 cup chopped kalamata olives
2 tablespoons capers
1/2 teaspoon salt
4 cups water
1/4 cup chopped fresh basil
2/3 cup (2.7 ounces) crumbled reduced-fat feta cheese

Preparation

1. Heat oil in a medium saucepan over medium heat. Add onion and garlic; sauté 5 minutes or until tender. Add lentils and next 6 ingredients. Bring to a boil; cover, reduce heat, and simmer 50 minutes or until rice is tender and liquid is absorbed. Spoon into individual bowls, and sprinkle evenly with basil and cheese.

Note:

Lorrie Corvin,

Oxmoor House Healthy Eating Collection

September 2006
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