Lentils and Rice with TVP Recipe

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Ingredients:

Serving

1 cup brown lentils
3 cups water
1 1/2 tsp olive oil
1 medium onion, chopped
1 cup long grain white rice
1/2 cup texturized vegetable protein ( tvp)
4 1/2 tsp chicken bouillon granules
1 tsp curry powder
1 tsp ground cumin
2 tbsp dried parsley flakes
2 1/2 cups water
black pepper to taste

Directions:

Combine lentils with 3 cups of water in a large saucepan and bring to a boil. Once boiling, reduce heat to medium-low, and simmer uncovered for 10 minutes. Meanwhile, heat the olive oil in a skillet over medium heat. Stir in the onion, and cook until the onion has softened and turned translucent, about 5 minutes.
Once the lentils have simmered for 10 minutes, stir in the cooked onion along with the rice, TVP, chicken bouillon, curry powder, cumin, parsley flakes, and 2 1/2 cups of water. Return to a boil over high heat, then remove from the heat, cover, and let stand for 20 minutes. Do not remove the lid during this time. After 20 minutes, remove the lid and stir before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	203.26 Kcal (851 kJ)
Calories from fat	18.02 Kcal
		% Daily Value*
Total Fat	2g	3%
Cholesterol	0.2mg	0%
Sodium	372.24mg	16%
Potassium	832.76mg	18%
Total Carbs	29.23g	10%
Sugars	5.63g	23%
Dietary Fiber	14.13g	57%
Protein	18.28g	37%
Vitamin C	3.3mg	6%
Iron	3mg	17%
Calcium	104.9mg	10%

Amount Per 100 g
Calories	69.82 Kcal (292 kJ)
Calories from fat	6.19 Kcal
		% Daily Value*
Total Fat	0.69g	3%
Cholesterol	0.07mg	0%
Sodium	127.85mg	16%
Potassium	286.03mg	18%
Total Carbs	10.04g	10%
Sugars	1.93g	23%
Dietary Fiber	4.85g	57%
Protein	6.28g	37%
Vitamin C	1.1mg	6%
Iron	1mg	17%
Calcium	36mg	10%

* 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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