Indian Lentil Pilaf

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Ginger and garam masala, a traditional Indian spice blend, give this zesty rice dish authentic flavor. If you're not a lentil lover, try the recipe with 2 cups cooked chickpeas.

  • SERVINGServings

Ingredients

  • 1 cup brown lentils, rinsed and sorted
  • 2 Tbs. canola oil
  • 1 medium onion, finely chopped (about 1 1/3 cups)
  • 2 large carrots, diced (about 2 cups)
  • 1 cup basmati rice
  • 3 cloves garlic, minced (about 1 Tbs.)
  • 1 Tbs. minced fresh ginger
  • 1 1/2 tsp. garam masala
  • 1 14.5-oz. can fire-roasted diced tomatoes
  • 1 cup low-sodium vegetable broth
  • cilantro for garnish, optional

Preparation

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 3/4 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.

Nutrition Information

  • Serving Size: Serves 6
  • Calories: 302
  • Carbohydrate Content: 54 g
  • Fat Content: 4 g
  • Fiber Content: 7 g
  • Protein Content: 13 g
  • Saturated Fat Content: 2 g
  • Sodium Content: 624 mg
  • Sugar Content: 7 g