Indian Lentil Pilaf

Indian Lentil Pilaf takes around 45 minutes from beginning to end. This recipe makes 6 servings with 352 calories, 13g of protein, and 6g of fat each. For $1.0 per serving, this recipe covers 23% of your daily requirements of vitamins and minerals. Plenty of people really liked this main course. This recipe is typical of Indian cuisine. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and vegan diet. 443 people have made this recipe and would make it again. It is brought to you by Vegetarian Times. A mixture of basmati rice, fresh ginger, onion, and a handful of other ingredients are all it takes to make this recipe so yummy. With a spoonacular score of 94%, this dish is outstanding. If you like this recipe, you might also like recipes such as East Indian Split Pea Pilaf, Aromatic Indian Shrimp Pilaf (Kolambi Bhaat), and Lentil Quinoa Pilaf.

Servings: 6

 

Ingredients:

1 cup basmati rice

1 cup brown lentils, rinsed and sorted

1 14.5-oz. can fire-roasted diced tomatoes

2 Tbs. canola oil

2 large carrots, diced (about 2 cups)

Cilantro for garnish, optional

1 Tbs. minced fresh ginger

1½ tsp. Garam Masala

3 cloves garlic, minced (about 1 Tbs.)

1 medium onion, finely chopped (about 11/3 cups)

1 cup low-sodium vegetable broth

Equipment:

dutch oven

bowl

pot

Cooking instruction summary:

1. 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 ¾ cup cooking water, and transfer lentils to bowl.2. Wipe out pot; heat oil over medium high. Sauté onion in 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.3. Stir in tomatoes, broth, reserved lentil cooking water, and lentils, and bring to a boil. Cover, reduce heat to low, and cook 20 minutes, or until liquid is absorbed and rice is tender. Season with salt and pepper. Remove from heat, cover, and let stand 5 minutes. Fluff with fork, then spoon pilaf into shallow bowls, and garnish with cilantro, if desired. Serve hot.

 

Step by step:


1. 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.

2. Drain, reserving ¾ cup cooking water, and transfer lentils to bowl.

3. Wipe out pot; heat oil over medium high. Sauté onion in oil 4 minutes, or until just golden.

4. Add carrots and rice, and cook 3 minutes, or until rice is toasted and fragrant, stirring constantly.

5. Add garlic, ginger, and garam masala, and cook 1 minute more.

6. Stir in tomatoes, broth, reserved lentil cooking water, and lentils, and bring to a boil. Cover, reduce heat to low, and cook 20 minutes, or until liquid is absorbed and rice is tender. Season with salt and pepper.

7. Remove from heat, cover, and let stand 5 minutes. Fluff with fork, then spoon pilaf into shallow bowls, and garnish with cilantro, if desired.

8. Serve hot.


Nutrition Information:

Quickview
352k Calories
13g Protein
5g Total Fat
63g Carbs
29% Health Score
Limit These
Calories
352k
18%

Fat
5g
9%

  Saturated Fat
0.55g
3%

Carbohydrates
63g
21%

  Sugar
10g
11%

Cholesterol
0.0mg
0%

Sodium
284mg
12%

Get Enough Of These
Protein
13g
26%

Vitamin A
7379IU
148%

Fiber
14g
59%

Manganese
1mg
55%

Folate
191µg
48%

Vitamin B1
0.43mg
29%

Vitamin B6
0.52mg
26%

Phosphorus
247mg
25%

Potassium
831mg
24%

Vitamin C
17mg
22%

Iron
3mg
22%

Copper
0.42mg
21%

Magnesium
76mg
19%

Zinc
2mg
16%

Vitamin E
2mg
14%

Vitamin B5
1mg
14%

Vitamin K
14µg
14%

Vitamin B3
2mg
14%

Selenium
8µg
12%

Vitamin B2
0.17mg
10%

Calcium
89mg
9%

covered percent of daily need
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