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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 142.5
  • Total Fat: 5.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 115.0 mg
  • Total Carbs: 19.9 g
  • Dietary Fiber: 4.7 g
  • Protein: 4.7 g

View full nutritional breakdown of Mediterranean-Style Lentils and Brown Rice calories by ingredient
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Mediterranean-Style Lentils and Brown Rice

Submitted by: CHRISTINAMH

Introduction

This is an adaptation of a Turkish lentil soup recipe I love. This one removes the butter and a significant amount of salt but keeps lots of flavor with spices while the lentils and brown rice pack it with protein and fiber. My favorite type of lentils to use are red, but any color will do. If you can't find red lentils in the grocery store, try checking bulk bins at natural food stores or ethnic food markets. I like to cook mine until the liquid has been absorbed, but for a soupier version, use additional water and stop cooking before it is all absorbed. This is an adaptation of a Turkish lentil soup recipe I love. This one removes the butter and a significant amount of salt but keeps lots of flavor with spices while the lentils and brown rice pack it with protein and fiber. My favorite type of lentils to use are red, but any color will do. If you can't find red lentils in the grocery store, try checking bulk bins at natural food stores or ethnic food markets. I like to cook mine until the liquid has been absorbed, but for a soupier version, use additional water and stop cooking before it is all absorbed.
Number of Servings: 3

Ingredients

    1 medium onion, diced
    1 tbsp extra virgin olive oil
    1 tsp ground cinnamon
    1/2 tsp ground cardamom
    1/2 tsp ground tumeric
    1 tsp ground cumin
    1/2 tsp dried mint
    1/2 tsp red pepper flakes (optional)
    1/2 C brown rice
    1/2 C red lentils
    1/4 C tomato sauce
    3 C water, more as needed

Directions

Heat the olive oil in a pan over medium heat. Dice the onions and add to the olive oil. Once the onions are translucent, add the spices and allow to cook together for about a minute. Add the brown rice, allow to saute with onions and spices for about two minutes. Add the tomato sauce and 1 cup of water. Reduce the hear to medium-low and cook the rice and onion mixture for about 20 minutes, stirring ocassionally. Add in the lentils and 2 more cups of water. Cook for another 20 to 30 minutes or until the lentils and rice are tender, stirring ocassionally. You may need to add water more water to complete cooking. Serve with 1-2 tbsp fat-free feta, if desired.

Serving Size: Makes

Number of Servings: 3

Recipe submitted by SparkPeople user CHRISTINAMH.






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