This variation on a classic dish from the Middle East uses caramelized onion in place of deep-fried onions for a healthier version that loses none of the flavor.
Ingredients
- 1¼ cups brown lentils
- 4 medium onions, peeled and sliced thinly
- 3 Tbsp. flour
- ½ tsp. salt
- ¼ cup sunflower oil
- 1 cup brown rice
- 2 tsp. cumin seeds
- 1½ Tbsp. coriander seeds
- ½ tsp. ground turmeric
- 1½ tsp. ground allspice
- 1½ tsp. ground cinnamon
- Freshly ground black pepper
- 1 tsp. sugar
- 2-3 cups water
Directions
- Cover lentils with water and boil 12-15 minutes, until soft. Drain.
- Dredge onions in flour and half of salt. Heat the oil in a heavy-bottomed pan and cook the onions until nicely caramelized, adjusting heat to prevent burning.
- When onions are crisp and browned, remove them from the pan and drain off all but 1-2 tablespoons of any remaining oil. Add the rice, spices, sugar and remaining salt. Stir to mix and add water.
- Bring to a boil, cover with a lid and simmer over very low heat for 30 minutes. Add lentils and continue to cook for 15 minutes.
- When the rice is nearly tender, remove from heat and allow to rest 10 minutes, covering with a towel to absorb condensation.
- Gently stir in half of the onions. Serve and use the remaining onions for garnish.
Nutrition Facts
4 servings per container
Serving Size 362 g
| Amount per serving | ||
|---|---|---|
| Calories | 590 | |
| % Daily Value* | ||
| Total Fat 16.5g | 21% | |
| Saturated Fat 1.5g | 8% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 5g | ||
| Monounsaturated Fat 9g | ||
| Cholesterol 0mg | 0% | |
| Sodium 310mg | 13% | |
| Total Carbohydrate 93g | 34% | |
| Dietary Fiber 12g | 43% | |
| Total Sugars 7g | ||
| Includes 1g Added Sugars | 2% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 73g | ||
| Protein 21g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 105.7mg | 8% | |
| Iron 6.4mg | 35% | |
| Potassium 760mg | 15% | |
| Vitamin A 2.3mcg | 0% | |
| Vitamin C 11.7mg | 15% | |
| Vitamin E 6.3mg | 40% | |
| Vitamin K 4.6mcg | 4% | |
| Thiamin 0.8mg | 70% | |
| Riboflavin 0.2mg | 15% | |
| Niacin 7.3mg | 45% | |
| Vitamin B6 0.7mg | 40% | |
| Folate 319.8mcg | 80% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 4.4mcg | 15% | |
| Chloride 27.5mg | 2% | |
| Pantothenate 2.2mg | 40% | |
| Phosphorus 348mg | 30% | |
| Iodine 2.8mcg | 2% | |
| Magnesium 122.3mg | 30% | |
| Zinc 3.4mg | 25% | |
| Selenium 14.1mcg | 25% | |
| Copper 0.7mg | 80% | |
| Manganese 3.1mg | 130% | |
| Chromium 0.2mcg | 0% | |
| Molybdenum 5.5mcg | 15% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Water, Onion, Lentils, Brown Rice, Sunflower Oil, All Purpose White Flour, Coriander, Cumin, Sugar, Cinnamon, Salt, Allspice, Turmeric.
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