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Mediterranean-Style Lentils and Rice Recipe

Mediterranean-Style Lentils and Rice Recipe

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Ingredients:

Serving

1 tbsp 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-oz) can diced tomatoes with basil , garlic , and oregano, undrained
1/2 cup chopped kalamata olives
2 tbsp capers
1/2 tsp salt
4 cups water
1/4 cup chopped fresh basil
2/3 cup (2.7 oz) crumbled reduced-fat feta cheese

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	170.48 Kcal (714 kJ)
Calories from fat	50.42 Kcal
		% Daily Value*
Total Fat	5.6g	9%
Cholesterol	2.42mg	1%
Sodium	412.71mg	17%
Potassium	335.42mg	7%
Total Carbs	21.35g	7%
Sugars	2.17g	9%
Dietary Fiber	9.36g	37%
Protein	8.1g	16%
Vitamin C	5mg	8%
Iron	2.3mg	13%
Calcium	57.1mg	6%

Amount Per 100 g
Calories	74.55 Kcal (312 kJ)
Calories from fat	22.05 Kcal
		% Daily Value*
Total Fat	2.45g	9%
Cholesterol	1.06mg	1%
Sodium	180.47mg	17%
Potassium	146.67mg	7%
Total Carbs	9.33g	7%
Sugars	0.95g	9%
Dietary Fiber	4.09g	37%
Protein	3.54g	16%
Vitamin C	2.2mg	8%
Iron	1mg	13%
Calcium	24.9mg	6%

* 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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