Directions:
- Heat the olive oil in a large skillet over medium heat. Stir in the onions, and cook about 10 minutes, until browned. Remove from heat, and set aside.
- Place lentils in a medium saucepan with enough lightly salted water to cover. Bring to a boil, reduce heat, and simmer about 15 minutes.
- Stir rice and enough water to cover into the saucepan with the lentils. Season with salt and pepper.
- Cover saucepan, and continue to simmer 15 to 20 minutes, until rice and lentils are tender.
- Mix half the onions into the lentil mixture.
- Top with sour cream/yogurt and remaining onions to serve.
- Nutrient count: Calories530, Total Fat20.8g, Carbohydrates68g, Protein18.4g, Sodium324mg, Fiber10.5g
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 482.84 Kcal (2022 kJ) | ||
| Calories from fat | 199.47 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.16g | 34% | |
|---|---|---|---|
| Sodium | 5.66mg | 0% | |
| Potassium | 679.51mg | 14% | |
| Total Carbs | 51.67g | 17% | |
| Sugars | 2.79g | 11% | |
| Dietary Fiber | 20.69g | 83% | |
| Protein | 19.3g | 39% | |
| Vitamin C | 5.2mg | 9% | |
| Iron | 5.4mg | 30% | |
| Calcium | 47.6mg | 5% | |
| Amount Per 100 g | |||
| Calories | 28.56 Kcal (120 kJ) | ||
| Calories from fat | 11.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.31g | 34% | |
|---|---|---|---|
| Sodium | 0.33mg | 0% | |
| Potassium | 40.19mg | 14% | |
| Total Carbs | 3.06g | 17% | |
| Sugars | 0.16g | 11% | |
| Dietary Fiber | 1.22g | 83% | |
| Protein | 1.14g | 39% | |
| Vitamin C | 0.3mg | 9% | |
| Iron | 0.3mg | 30% | |
| Calcium | 2.8mg | 5% | |
* 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.
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