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Brown Rice & Lentil Side Dish
Guiding Stars
Servings:
Serves 4 as an appetizerPrep Time:
10 minutesCook Time:
50 minutes
Ingredients
1 tablespoon olive oil
1 cup Onion, chopped
1 tablespoon ground cumin
1 tablespoon ground coriander
1/4 teaspoon Crushed red pepper (optional)
1 14.5 oz canned diced tomato, with juice
1 cup Lentils, dry
1 cup Brown rice, dry
5 cup water
1/4 teaspoon salt
Directions
Rinse and drain lentils and set aside.
Saute chopped onions in olive oil in medium saucepan until translucent (about 4-5 minutes). Add cumin, coriander and crushed red pepper and cook for 1 minute to allow flavors to release. Add tomatoes, lentils, rice and water and bring to a boil.
Cover and turn heat down. Simmer about 50 minutes, until water is absorbed and lentils and brown rice are cooked. Season with salt.
Recipe created by Heather Quintana, Certified Health Coach, Certified Food Educator
Nutrition
| Nutritional Facts | |
| Servings | Serves 4 |
| Base Nutrients | |
| Calories | 399 kcal (20%) |
| Calories from Fat | 99 kcal (0%) |
| Total Fat | 11 g (17%) |
| Saturated Fat | 7 g (35%) |
| Cholesterol | 0 mg (0%) |
| Sodium | 170 mg (7%) |
| Total Carbohydrates | 73 g (24%) |
| Dietary Fiber | 21 g (84%) |
| Protein | 21 g (35%) |
| Vitamins | |
| Vitamin A | 86 IU (0%) |
| Vitamin C | 9 mg (10%) |
| Minerals | |
| Calcium | 88 mg (7%) |
| Iron | 11 mg (61%) |
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