Lentil Curry over Rice Recipe

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Ingredients:

Serving

6 oz brown lentils
1 onion, medium, quartered
2 garlic cloves, crushed
1 bay leaf
1 pint stock, light
6 oz rice , long grain
3/4 pint water
3/4 tsp salt
1 cauliflower, small and cut into florets
1/2 oz butter or 1/2 oz margarine
4 sticks celery, chopped
2 tsp curry powder
2 apples, chopped and stir lemon juice through
1 tbsp lemon juice
1 tbsp lemon zest
1 lemon, cut into wedges

Directions:

Place the lentils in a saucepan with half the onion and half the garlic, bay leaf and stock. Bring to boil, cover and simmer gently for 40 minutes, or until lentils are tender and the liquid is absorbed. Remove bay leaf.
Put rice, water and salt in a large saucepan. Bring to boil and stir once. Cover tightly and simmer for 15 minutes.
Cook the cauliflower in boiling salted water until tender / crisp. Drain.
Meanwhile heat the margarine or butter and gently fry the remaining onion, garlic and celery until tender. Stir in the curry powder and cook for 1 minute.
Add the cauliflower, apple, cooked lentils, lemon zest and a little stock or water.
Cook for 3 minutes or until thoroughly heated through.
Serve over cooked rice with lemon wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	260.86 Kcal (1092 kJ)
Calories from fat	19.95 Kcal
		% Daily Value*
Total Fat	2.22g	3%
Cholesterol	4.35mg	1%
Sodium	443.96mg	18%
Potassium	821.17mg	17%
Total Carbs	49.33g	16%
Sugars	9.53g	38%
Dietary Fiber	11.78g	47%
Protein	11.75g	24%
Vitamin C	47.8mg	80%
Iron	3.1mg	17%
Calcium	71.7mg	7%

Amount Per 100 g
Calories	71.36 Kcal (299 kJ)
Calories from fat	5.46 Kcal
		% Daily Value*
Total Fat	0.61g	3%
Cholesterol	1.19mg	1%
Sodium	121.44mg	18%
Potassium	224.63mg	17%
Total Carbs	13.49g	16%
Sugars	2.61g	38%
Dietary Fiber	3.22g	47%
Protein	3.21g	24%
Vitamin C	13.1mg	80%
Iron	0.9mg	17%
Calcium	19.6mg	7%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.6

Points
6

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free,
good source of fiber

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