Lentils and Rice

Ingredients:

  • 4 cups low-sodium chicken or vegetable broth
  • 1 cup lentils, dry
  • 1 Tablespoon vegetable oil
  • 2 large onions, peeled and sliced
  • ½ cup whole grain brown rice
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 2 Tablespoons chopped cilantro (optional)

Directions:

  1. Wash hands with warm water and soap. Wash fresh vegetables before preparing.
  2. Heat the broth in a saucepan.
  3. Add the lentils and simmer 20 minutes.
  4. While the lentils are cooking, heat the oil in a large high sided skillet on medium high.
  5. Cook onions in the skillet until golden brown.
  6. Take half the onions out of the pan and set aside.
  7. Add the remaining onions, rice, salt, and pepper to the simmering lentils.
  8. Cover and bring to a boil.
  9. Reduce the heat and cook very slowly about 20 minutes or until the lentils and rice are tender.
  10. Serve in a bowl. Top with the reserved onions and chopped cilantro.

Nutrition Facts (Per Serving):

Calories, 331; carbohydrate, 56 g; protein, 16 g; total fat, 5 g; saturated fat, 0.5 g; trans fat, 0 g; cholesterol, 0 mg; fiber, 10 g; total sugars, 6 g; sodium, 295 mg; calcium, 63 mg; folate, 19 mcg; iron, 4 mg; percent of calories from fat, 12.8%.

Makes 4 servings, approximately 1 cup each

The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401. This institution is an equal opportunity provider and employer. This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.

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Lentils and Rice

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Lentils and Rice
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Ingredients

  • 4 cups low-sodium chicken or vegetable broth
  • 1 cup lentils, dry
  • 1 Tablespoon vegetable oil
  • 2 large onions, peeled and sliced
  • ½ cup whole grain brown rice
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 2 Tablespoons chopped cilantro (optional)

Directions

  1. Wash hands with warm water and soap. Wash fresh vegetables before preparing.
  2. Heat the broth in a saucepan.
  3. Add the lentils and simmer 20 minutes.
  4. While the lentils are cooking, heat the oil in a large high sided skillet on medium high.
  5. Cook onions in the skillet until golden brown.
  6. Take half the onions out of the pan and set aside.
  7. Add the remaining onions, rice, salt, and pepper to the simmering lentils.
  8. Cover and bring to a boil.
  9. Reduce the heat and cook very slowly about 20 minutes or until the lentils and rice are tender.
  10. Serve in a bowl. Top with the reserved onions and chopped cilantro.

Nutrition Facts (Per Serving)

Calories, 331; carbohydrate, 56 g; protein, 16 g; total fat, 5 g; saturated fat, 0.5 g; trans fat, 0 g; cholesterol, 0 mg; fiber, 10 g; total sugars, 6 g; sodium, 295 mg; calcium, 63 mg; folate, 19 mcg; iron, 4 mg; percent of calories from fat, 12.8%.

Makes 4 servings, approximately 1 cup each

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