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Baked Curried Brown Rice and Lentil Pilaf

10/13/2008 2:05:02 PM

Since fiber is so important to our diet, I was looking for some good recipes that contain fiber. I came across this one online and thought it is worth sharing.

Baked Curried Brown Rice and Lentil Pilaf

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 Note) or 1 tablespoon curry powder
1/2 teaspoon salt
4 scallions, trimmed and sliced

Directions

1. Place rack in lower third of oven; preheat to 350°F.

2. 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.

3. 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.

Nutrition Information

Per serving

Calories: 348

Carbohydrates: 62g

Fat: 5g

Saturated Fat: 2g

Monounsaturated Fat: 1g

Protein: 16g

Cholesterol: 8mg

Dietary Fiber: 13g

Potassium: 578mg

Sodium: 327mg

Nutrition Bonus: Folate (65% daily value), Fiber (54% dv), Iron (30% dv).

SERVES: 4

PREP TIME: 5 minutes

TOTAL TIME: 60 minutes

LEVEL: Easy

MEETS THESE GUIDELINES:
Low Calorie
High Fiber
Low Sat Fat
Low Cholesterol
Low Sodium
High Potassium
Heart Healthy

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RECIPE TIPS:

Note: Red curry paste is a blend of chile peppers, garlic, lemongrass and galanga (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.

Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.

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