Indian Lentil Pilaf

[Guest guest]

@@@@@

Indian Lentil Pilaf

 

1 cup brown lentils, rinsed and sorted

2 Tbs. canola oil

1 medium onion, finely chopped (about 1 1/3 cups)

2 large carrots, diced (about 2 cups)

1 cup basmati rice

3 cloves garlic, minced (about 1 Tbs.)

1 Tbs. minced fresh ginger

1 1/2 tsp. garam masala

1 14.5-oz. can fire-roasted diced tomatoes

1 cup low-sodium vegetable broth

cilantro for garnish, optional

 

 

 

 

 

 

1. Bring lentils and 4 cups water to a boil in large pot or Dutch oven. Reduce

heat to low, and simmer 15 minutes, or until lentils are firm-tender. Drain,

reserving 3/4 cup cooking water, and transfer lentils to bowl.

 

2. Wipe out pot; heat oil over medium high. Sauté onion in oil 4 minutes, or

until just golden. Add carrots and rice, and cook 3 minutes, or until rice is

toasted and fragrant, stirring constantly. Add garlic, ginger and garam masala,

and cook 1 minute more.

 

3. Stir in tomatoes, broth, reserved lentil cooking water and lentils, and bring

to a boil. Cover, reduce heat to low, and cook 20 minutes, or until liquid is

absorbed and rice is tender. Season with salt and pepper. Remove from heat,

cover, and let stand 5 minutes. Fluff with fork, then spoon pilaf into shallow

bowls, and garnish with cilantro, if desired. Serve hot.

 

Serves 6

 

Source: Vegetarian Times Issue: November 1, 2006, p.35

Formatted by Chupa Babi: 06.22.08

 

Nutritional Information Per SERVING: Calories: 302, Protein: 13g, Total fat:

4g, Carbs: 54g, Cholesterol: mg, Sodium: 624mg, Fiber: 7g, Sugars: 7g

 

Ginger and garam masala, a traditional Indian spice blend, give this zesty rice

dish authentic flavor. If you’re not a lentil lover, try the recipe with 2

cups cooked chickpeas.

-----