Indian Lentil Pilaf Recipe

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Ingredients:

Serving

1 cup brown lentils, rinsed and sorted
2 tbsp canola oil
1 medium onion, finely chopped (about 1 1/3 cups)
2 large carrots, diced (about 2 cups)
1 cup brown basmati rice
3 garlic cloves, minced (about 1 tbsp)
1 tbsp minced ginger
1 1/3 tsp garam masala
1 (14 1/2 oz) can of fire-roasted diced tomatoes
1 cup low sodium vegetable broth
cilantro (to garnish ) (optional)

Directions:

Bring lentils and 4 cups water to a boil in large pot or Dutch oven.
Reduce heat to low, and simmer 15 minutes, or until lentils are firm-tender.
Drain, reserving 3/4 cup of the cooking water, and transfer lentils to a bowl.
Wipe out the pot and heat the oil over medium high. Sauté the onion in the oil 4 minutes, or until just golden.
Add carrots and rice and cook 3 minutes, or until rice is toasted and fragrant, stirring constantly.
Add garlic, ginger and garam masala and cook 1 minute more.
Stir in tomatoes, broth, reserved lentil water and lentils and bring to a boil.
Cover, reduce heat to low and cook for 20 minutes or until liquid is absorbed and rice is tender.
Season with salt and pepper. Remove from the heat and cover, let stand 5 minutes.
Fluff with a fork, then spoon pilaf into shallow bowls, and garnish with cilantro, if desired.
Serve hot and enjoy.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	278.01 Kcal (1164 kJ)
Calories from fat	56.03 Kcal
		% Daily Value*
Total Fat	6.23g	10%
Cholesterol	0.41mg	0%
Sodium	234.88mg	10%
Potassium	522.52mg	11%
Total Carbs	45.84g	15%
Sugars	4.16g	17%
Dietary Fiber	12.2g	49%
Protein	11.03g	22%
Vitamin C	6.6mg	11%
Vitamin A	0.2mg	8%
Iron	18.8mg	104%
Calcium	43.3mg	4%

Amount Per 100 g
Calories	131.69 Kcal (551 kJ)
Calories from fat	26.54 Kcal
		% Daily Value*
Total Fat	2.95g	10%
Cholesterol	0.19mg	0%
Sodium	111.26mg	10%
Potassium	247.51mg	11%
Total Carbs	21.72g	15%
Sugars	1.97g	17%
Dietary Fiber	5.78g	49%
Protein	5.22g	22%
Vitamin C	3.1mg	11%
Vitamin A	0.1mg	8%
Iron	8.9mg	104%
Calcium	20.5mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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