Protein-rich lentils are a great choice to include in your regular diet. Here, they’re prepared with curry powder, tomatoes and onions and spooned over rice with cashews and yogurt on top.
- 2 cups uncooked brown rice
- Salt to taste
- 1 cup lentils, rinsed and soaked overnight in 1 cup water
- 1 large tomato, chopped
- 1 onion, chopped
- 2 cloves garlic, finely chopped
- 1 ½ tablespoons curry powder
- ½ cup chopped cashews
- ¾ cup plain nonfat yogurt
Place rice in a strainer and rinse under cool water until water runs clear. Transfer to a medium pot. Cook rice over medium-low heat, stirring gently, until fragrant and toasted, 3 to 5 minutes. Add 4 cups water and salt, cover and bring to a boil. Reduce heat to medium-low and simmer, covered, until water is absorbed, about 1 hour. Uncover pot, fluff rice and set aside.
Meanwhile, simmer the lentils in 3 cups water, partially covered, for 20 minutes. Add tomato, onion, garlic, curry powder and salt. Simmer for 30 minutes more, covered, until lentils are tender. Serve over rice. Top with cashews and a dollop of yogurt.
Per serving (300g): 420 calories (70 from fat), 8g total fat, 1.5g saturated fat, 0mg cholesterol,
230mg sodium, 75g total carbohydrate (14g dietary fiber, 5g sugar), 17g protein