- 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
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.
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
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.