Easy Mediterranean Lentils and Rice

• परोसना: 4 servings
• सक्रिय समय: 10 minutes
• कुल समय: 30 minutes

सामग्री

2 cans lentils (15 oz / 400 g each can — drained and rinsed)

1½ cups cooked basmati rice (or ½ cup / 100 g uncooked rice to be cooked in water or broth)

2 tablespoons extra virgin olive oil

2 onions (thinly sliced + 1/2 cup water)

1 tablespoon honey (sub sugar or maple syrup)

2 cloves garlic (grated)

1 teaspoon paprika

1 teaspoon coriander

½ teaspoon cumin

½ teaspoon cinnamon

½ teaspoon turmeric powder

¼ teaspoon red pepper flakes (more or less to taste)

¾ teaspoon salt (or to taste + black pepper)

2 tablespoons flat-leaf parsley (or cilantro)

1 large lemon (for serving + optional Greek yogurt)

निर्देश

Cook Onions: Heat 2 tablespoons extra virgin olive oil in a large skillet over medium heat. Add 2 onions (thinly sliced), a pinch of salt, and 1 tablespoon honey.

Cook for about 10 to 13 minutes, stirring occasionally, until the onions are soft and start to caramelize. Add ½ cup of water halfway through to keep them from burning.

Toast Spices: Stir in 2 cloves garlic (grated), 1 teaspoon paprika, 1 teaspoon coriander, ½ teaspoon cumin, ½ teaspoon cinnamon, ½ teaspoon turmeric powder, and ¼ teaspoon red pepper flakes. Toast for about a minute until fragrant.

Add Lentils and Rice: Add 2 cans lentils (drained and rinsed), 1½ cups cooked basmati rice, 2 tablespoons flat-leaf parsley (chopped), ¾ teaspoon salt, and black pepper. Stir well and cook for 3 to 5 minutes, until everything is heated through.

Serve: Finish with a squeeze of lemon juice, more chopped parsley, and a spoonful of Greek yogurt. It’s delicious on its own or served with grilled chicken, lamb skewers, or tagine.

पोषण

• सेवा का आकार: 1 of 4
• कैलोरीज़: 330 kcal
• कुल वसा: 8 g
• संतृप्त वसा: 1 g
• असंतृप्त वसा: 6 g
• सोडियम: 446 mg
• कुल कार्बोहाइड्रेट: 54 g
• आहार फाइबर: 12 g
• कुल शर्करा: 10 g
• प्रोटीन: 13 g