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Baked Curried Brown Rice & Lentil Pilaf
  • Serves: 4 servings, 1 1/4 cups each

  • Prep Time: 5 minutes
    Cooking Time: 55 minutes


Description

Pop this fast and fragrant vegetarian dish into the oven and forget it till the timer rings. Serve as a main course on a bed of wilted spinach to add color and maximize iron absorption or serve as a side with Turkish Chicken Thighs.

Ingredients

1 tablespoon butter
1 cup brown basmati or brown jasmine rice
4 1/4 cups water
1 cup brown lentils
4 cloves garlic, peeled
1 cinnamon stick
4 1/8-inch-thick slices peeled fresh ginger
1-2 teaspoons red curry paste (see Cook Tips) or 1 tablespoon curry powder
1/2 teaspoon salt
4 scallions, trimmed and sliced

Cooking Instructions

Place rack in lower third of oven; preheat to 350ºF.

Melt butter over medium-high heat in a large ovenproof Dutch oven; add rice and cook, stirring, until lightly toasted, about 1 1/2 minutes. (If using curry powder, add it now and cook, stirring, until fragrant, about 15 seconds.) Add water. Stir in lentils, garlic cloves, cinnamon stick, ginger, curry paste, if using, and salt; bring to a boil, stirring to dissolve the curry paste.

Cover the pot tightly with a lid or foil. Transfer to the oven and bake until the rice and lentils are tender and all the water is absorbed, 50 to 55 minutes. Fluff with a fork, removing the cinnamon stick and ginger slices. Serve garnished with scallions.

Cook's Tip

Red curry paste is a blend of chile peppers, garlic, lemongrass and galangal (a root with a flavor similar to ginger). Look for it in jars or cans in the Asian section of the supermarket or specialty stores.


Nutritional Analysis
Per serving
Calories Per Serving
338
Total Fat
5 g
Saturated Fat
2 g
Monounsaturated Fat
1 g
Cholesterol
8 mg
Sodium
327 mg
Carbohydrates
62 g
Fiber
13 g
Protein
16 g
Potassium
578 mg
Dietary Exchanges
3 1/2 starch, 1 1/2 very lean meat, 1/2 fat



© 2012 Eating Well Inc. All rights reserved. Reprinted with permission.



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