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Mediterranean Lentils and Rice
  • Serves: 4


Description

Middle Eastern cuisine often combines sweet ingredients, such as cinnamon and currants, with more-savory ingredients, such as cumin and onion. That sweet and savory pairing “makes” this dish. Although the currants are so small that they aren’t readily apparent, they add a depth and richness that’s important.

Ingredients

1 medium onion, minced
2 teaspoons ground cumin
2 teaspoons ground cinnamon
1/2 teaspoon cayenne
3/4 cup dried lentils, sorted for stones and shriveled lentils and rinsed
2 cups low-sodium vegetable broth or water
14.5-ounce can no-salt-added crushed tomatoes, undrained
2 cups low-sodium vegetable broth or water
1 cup uncooked rice
1/2 cup water
1/3 cup dried currants
1/4 cup crumbled feta cheese

Cooking Instructions

Heat a large nonstick skillet over medium heat. Add the onion, cumin, cinnamon, and cayenne. Cook for 10 minutes, or until the onion is soft.

Stir in the lentils and 2 cups broth. Increase the heat to medium-high and bring to a boil. Reduce the heat and simmer, covered, for 20 minutes.

Add the remaining ingredients except the feta. Increase the heat to medium-high and bring to a boil. Reduce the heat and simmer, covered, for 20 minutes, or until the rice and lentils are tender.

To serve, sprinkle with the feta.


Nutritional Analysis
Per serving
Calories Per Serving
404
Total Fat
2.5 g
Saturated Fat
1.5 g
Polyunsaturated Fat
.5 g
Monounsaturated Fat
.5 g
Cholesterol
8 mg
Sodium
176 mg
Carbohydrates
79 g
Fiber
12 g
Sugar
16 g
Protein
19 g
Dietary Exchanges
4 starch, 1/2 fruit, 2 vegetable, 1 very lean meat



This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.



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