Green Lentils and Rice Assyrian Style

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
5%
Green Lentils and Rice Assyrian Style
35 min.
8
207kcal

Suggestions

Ingredients

  • cup rice 
  • cup green lentils dry
  • large onion chopped
  • servings salt to taste
  • tablespoons vegetable oil 
  • cups water 

Equipment

  • frying pan
  • pot

Directions

  1. Place the lentils into a pot and cover with the water. Bring to a rolling boil over high heat for 5 minutes, then cover and remove from heat.
  2. Heat 2 tablespoons vegetable oil in a skillet over medium heat. Stir in the rice for about 1 minute, until the grains turn opaque and white, then stir in the lentils and water. Bring the rice mixture to a boil, then cover and reduce heat to medium-low for 5 minutes. Stir once, then cover and reduce heat further to low. Continue cooking without uncovering the lid until the rice is tender, about 15 minutes more.
  3. Meanwhile, heat the remaining 2 tablespoons vegetable oil in the skillet over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Reduce heat to medium-low, and continue cooking and stirring until the onion is very tender and dark brown, 15 to 20 minutes more. When the rice is ready, stir in the caramelized onion and season with salt.

Nutrition Facts

Calories207kcal
Protein15.68%
Fat16.78%
Carbs67.54%

Properties

Glycemic Index
14.1
Glycemic Load
13.26
Inflammation Score
-4
Nutrition Score
9.5317391597706%

Flavonoids

Catechin
0.08mg
Isorhamnetin
0.94mg
Kaempferol
0.12mg
Myricetin
0.01mg
Quercetin
3.81mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:206.68kcal
10.33%
Fat:3.83g
5.89%
Saturated Fat:0.61g
3.78%
Carbohydrates:34.66g
11.55%
Net Carbohydrates:26.72g
9.72%
Sugar:1.31g
1.46%
Cholesterol:0mg
0%
Sodium:200.09mg
8.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.05g
16.09%
Fiber:7.94g
31.76%
Folate:120.37µg
30.09%
Manganese:0.6mg
29.77%
Vitamin B1:0.23mg
15.62%
Phosphorus:140.27mg
14.03%
Iron:2.04mg
11.31%
Copper:0.19mg
9.62%
Zinc:1.44mg
9.58%
Vitamin B6:0.19mg
9.5%
Magnesium:37.53mg
9.38%
Potassium:283.21mg
8.09%
Selenium:5.58µg
7.97%
Vitamin B5:0.77mg
7.71%
Vitamin K:7.55µg
7.19%
Vitamin B3:1.02mg
5.08%
Vitamin B2:0.07mg
3.94%
Vitamin C:2.44mg
2.96%
Vitamin E:0.42mg
2.83%
Calcium:26.12mg
2.61%
Source:Allrecipes