Directions:
- Rinse lentils. If possible, soak in warm water for at least 2 hours. Drain and set aside. If you don't soak the lentils, they may need more water and take longer to cook.
- Heat the oil in a large saucepan over medium-high heat. Add the onions, and saute until golden brown about 10-15 minutes. Set aside 1 cup of the sauteed onions for garnish. Add the rice to the onions and saute until well coated with oil, about 1 minute.
- Add lentils, water, salt, pepper, spices and bay leaf. Bring to a boil, reduce heat and cook covered over low heat for 20 minutes.
- Remove from heat and let stand for 5 minutes. Remove bay leaf. Fluff lentils with a fork. Serve on a large platter and scatter the remaining 1 cup of sauteed onions on top. Garnish with non-fat yogurt if desired. Be sure to taste for seasoning.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 515.17 Kcal (2157 kJ) | ||
| Calories from fat | 126.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.04g | 22% | |
|---|---|---|---|
| Cholesterol | 2.96mg | 1% | |
| Sodium | 615.69mg | 26% | |
| Potassium | 659.94mg | 14% | |
| Total Carbs | 74.3g | 25% | |
| Sugars | 2.74g | 11% | |
| Dietary Fiber | 16.58g | 66% | |
| Protein | 22.38g | 45% | |
| Vitamin C | 3.1mg | 5% | |
| Iron | 5.8mg | 32% | |
| Calcium | 124.8mg | 12% | |
| Amount Per 100 g | |||
| Calories | 140.05 Kcal (586 kJ) | ||
| Calories from fat | 34.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.82g | 22% | |
|---|---|---|---|
| Cholesterol | 0.8mg | 1% | |
| Sodium | 167.38mg | 26% | |
| Potassium | 179.41mg | 14% | |
| Total Carbs | 20.2g | 25% | |
| Sugars | 0.74g | 11% | |
| Dietary Fiber | 4.51g | 66% | |
| Protein | 6.08g | 45% | |
| Vitamin C | 0.8mg | 5% | |
| Iron | 1.6mg | 32% | |
| Calcium | 33.9mg | 12% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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