Directions:
- Bring 1 1/2 cups water to boil in a medium sized saucepan.
- Add rice, reduce heat to low, cover and cook for 20 minutes.
- Bring 2 cups water to the boil, add dried split peas and boil for 10 minutes.
- Add lentils and boil for further 10 minutes, then drain and add to rice mixture.
- Prepare onions and garlic and place in a saucepan with all of the spices and a little of the stock (the pan just vacated by the peas and lentils is fine). Cook until transparent.
- Add remainder of stock to rice & pulses and simmer gently for 20 minutes If mixture dries out add water as required.
- Add green peas and cook a further 5 mins until heated through.
- Divide into 4 bowls and serve with 2 tablespoons yoghurt on each.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 500.45 Kcal (2095 kJ) | ||
| Calories from fat | 40.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.55g | 7% | |
|---|---|---|---|
| Cholesterol | 3.17mg | 1% | |
| Sodium | 1064.32mg | 44% | |
| Potassium | 900.49mg | 19% | |
| Total Carbs | 98.35g | 33% | |
| Sugars | 12.26g | 49% | |
| Dietary Fiber | 15.92g | 64% | |
| Protein | 18.92g | 38% | |
| Vitamin C | 24.1mg | 40% | |
| Iron | 7.9mg | 44% | |
| Calcium | 152.8mg | 15% | |
| Amount Per 100 g | |||
| Calories | 88.73 Kcal (371 kJ) | ||
| Calories from fat | 7.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.81g | 7% | |
|---|---|---|---|
| Cholesterol | 0.56mg | 1% | |
| Sodium | 188.7mg | 44% | |
| Potassium | 159.65mg | 19% | |
| Total Carbs | 17.44g | 33% | |
| Sugars | 2.17g | 49% | |
| Dietary Fiber | 2.82g | 64% | |
| Protein | 3.35g | 38% | |
| Vitamin C | 4.3mg | 40% | |
| Iron | 1.4mg | 44% | |
| Calcium | 27.1mg | 15% | |
* 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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