Indian Lentils and Rice

Vegetarian
Gluten Free
Health score
56%
Indian Lentils and Rice
55 min.
6
371kcal

Suggestions


Welcome to a delightful culinary journey with our Indian Lentils and Rice recipe! This vibrant dish is not only a feast for the eyes but also a wholesome meal that brings together the rich flavors of Indian cuisine. Perfect for lunch or dinner, it serves as a hearty main course that will satisfy your cravings while keeping your health in check.

Imagine the aromatic blend of sautéed green onions, ginger, and garlic wafting through your kitchen as you prepare this dish. The lentils, simmered to perfection in a savory vegetable broth, are infused with the warm essence of turmeric and complemented by the freshness of chopped tomatoes and mint. Topped with a sprinkle of shredded coconut, this dish offers a delightful contrast of textures and flavors.

Not only is this recipe vegetarian and gluten-free, but it also boasts a healthy caloric profile, making it an excellent choice for those looking to maintain a balanced diet. With each serving, you’ll enjoy a nourishing meal that provides a satisfying dose of protein, healthy fats, and complex carbohydrates.

Whether you’re cooking for family or entertaining friends, this Indian Lentils and Rice dish is sure to impress. Serve it over a bed of fluffy rice and a dollop of creamy yogurt for a complete experience that will transport your taste buds straight to the heart of India. Get ready to savor every bite!

Ingredients

  • 0.5 cup spring onion chopped
  • tablespoon ginger finely chopped
  • 0.1 teaspoon pepper red crushed
  •  garlic clove finely chopped
  • 5.3 cups vegetable stock 
  • 12 oz lentils dried rinsed
  • teaspoon turmeric 
  • 0.5 teaspoon salt 
  • cup tomatoes chopped
  • 0.3 cup coconut or shredded
  • tablespoons mint leaves dried fresh chopped
  • cups rice hot cooked
  • 1.5 cups yogurt plain fat free yoplait® (from 2-lb container)

Equipment

  • sauce pan

Directions

  1. Spray 3-quart saucepan with cooking spray. Cook onions, gingerroot, red pepper and garlic in saucepan over medium heat 3 to 5 minutes, stirring occasionally, until onions are tender.
  2. Stir in 5 cups of the broth, the lentils, turmeric and salt.
  3. Heat to boiling; reduce heat. Cover and simmer 25 to 30 minutes, adding remaining broth if needed, until lentils are tender.
  4. Stir in tomato, coconut and mint.
  5. Serve over rice and with yogurt.

Nutrition Facts

Calories371kcal
Protein22.6%
Fat5.3%
Carbs72.1%

Properties

Glycemic Index
51.43
Glycemic Load
29.75
Inflammation Score
-10
Nutrition Score
25.185217484184%

Flavonoids

Catechin
0.2mg
Eriodictyol
0.52mg
Hesperetin
0.17mg
Naringenin
0.17mg
Apigenin
0.09mg
Luteolin
0.21mg
Kaempferol
0.14mg
Myricetin
0.05mg
Quercetin
1.05mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:371.25kcal
18.56%
Fat:2.18g
3.36%
Saturated Fat:1.24g
7.74%
Carbohydrates:66.76g
22.25%
Net Carbohydrates:48.08g
17.48%
Sugar:8.74g
9.71%
Cholesterol:1.23mg
0.41%
Sodium:1072.53mg
46.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.92g
41.85%
Fiber:18.69g
74.75%
Folate:293.43µg
73.36%
Manganese:1.29mg
64.4%
Phosphorus:402.82mg
40.28%
Vitamin B1:0.56mg
37.36%
Iron:5.02mg
27.86%
Zinc:3.85mg
25.69%
Magnesium:98.55mg
24.64%
Potassium:846.64mg
24.19%
Vitamin B6:0.46mg
23.11%
Vitamin K:22.28µg
21.22%
Copper:0.41mg
20.39%
Vitamin B5:1.97mg
19.67%
Selenium:13.4µg
19.14%
Calcium:177.4mg
17.74%
Vitamin B2:0.29mg
17.2%
Vitamin A:837.57IU
16.75%
Vitamin C:9.11mg
11.04%
Vitamin B3:2.14mg
10.72%
Vitamin B12:0.37µg
6.23%
Vitamin E:0.53mg
3.52%