Caramelized Onions and Lentil Rice

Vegetarian
Gluten Free
Health score
17%
Caramelized Onions and Lentil Rice
55 min.
4
570kcal

Suggestions

Ingredients

  • 15.5 ounce lentils drained and rinsed canned
  •  garlic cloves minced
  • 0.3 teaspoon ground cumin 
  • servings kosher salt and pepper black freshly ground
  • tablespoons olive oil 
  • teaspoon sugar 
  • tablespoon butter unsalted
  • quart water 
  • cups rice long-grain white
  • medium onion yellow thinly sliced

Equipment

  • frying pan
  • sauce pan

Directions

  1. Melt the butter with the oil in a medium skillet over medium heat.
  2. Add the onions, sugar, and some salt and pepper. Cook until the onions become deep brown and sticky, about 20 minutes, stirring every 4 or 5 minutes (if the onions color too quickly, reduce the heat to medium-low).
  3. While the onions caramelize, make the rice.
  4. Heat the remaining tablespoon of oil in a saucepan over medium heat.
  5. Add the garlic and cook, stirring, until fragrant, 30 seconds to 1 minute.
  6. Add the rice and stir, cooking it until the grains begin to turn opaque, about 2 minutes.
  7. Add the water, lentils, and cumin; season with salt and pepper. Increase heat to medium-high and bring to a boil. Reduce the heat to low, cover, and cook until the rice is tender and has absorbed all of the liquid, about 20 minutes.
  8. Serve topped with the caramelized onions.

Nutrition Facts

Calories570kcal
Protein11.96%
Fat17.35%
Carbs70.69%

Properties

Glycemic Index
63.74
Glycemic Load
49.92
Inflammation Score
-6
Nutrition Score
19.140434480556%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.03mg
Quercetin
5.61mg

Nutrients percent of daily need

Calories:569.84kcal
28.49%
Fat:10.94g
16.82%
Saturated Fat:3g
18.78%
Carbohydrates:100.25g
33.42%
Net Carbohydrates:89.83g
32.67%
Sugar:4.27g
4.75%
Cholesterol:7.53mg
2.51%
Sodium:20.77mg
0.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.96g
33.93%
Manganese:1.63mg
81.34%
Folate:211.64µg
52.91%
Fiber:10.42g
41.67%
Phosphorus:316mg
31.6%
Copper:0.54mg
26.77%
Iron:4.61mg
25.64%
Selenium:17.45µg
24.92%
Vitamin B6:0.4mg
19.99%
Vitamin B1:0.27mg
17.81%
Magnesium:68.86mg
17.22%
Vitamin B5:1.69mg
16.87%
Zinc:2.5mg
16.68%
Potassium:562.4mg
16.07%
Vitamin B3:2.7mg
13.48%
Vitamin E:1.32mg
8.82%
Vitamin B2:0.14mg
8.03%
Calcium:65.44mg
6.54%
Vitamin K:6.72µg
6.4%
Vitamin C:4.16mg
5.04%
Vitamin A:99.07IU
1.98%